Glenn Dawson of ResetU walks through a five-phase knee pain recovery plan for runners. Start with the broomstick squat test to spot hip misalignment, then work through foam rolling, hamstring and quad strengthening, and a cautious return to running: half a mile first, then one, then two.
If your knee is killing you on your runs, follow the steps in this video and we'll show you exactly how to heal it. First things first, a proper assessment. If we don't know what your body's doing, we can't fix it. That's why at ResetU we do this online broomstick squat test where we can see every single one of your muscular imbalances. Now, if your hips are twisted out of alignment, imagine every single step you're just twisting on those knees. It's going to create more friction, more pain, and more issues. Assessment is step number 1. Step number 2 is tissue work and mobility. Now you can choose to foam roll every single side of your quad, your IT band, your hamstring to release the tissue, or you can just throw on a Voodoo Floss band and go back and forth. And then bottom of your leg so you can work the calf and get the muscles in the back of the knee to release. Next is strengthening the hamstring with flexion and extension and flossing the knee joint, and then strengthening your quads with Spanish squats. Now the last step is to actually start running again. But remember, your endurance and your muscles will heal faster than your tendons. So slowly increase your mileage. Start at a half mile, then go up to a mile, then 2 miles.
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