Senebti

Knee pain with running or jumping

Pain around the knee (front or outer side) after running or jumping. Adjusting training load and gradual strengthening are commonly used.

Safety first

See a doctor or physio before exercising if you have: rapid swelling after injury, locking or giving way, a red, hot, swollen knee, or inability to bear weight.

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. ランナー膝（腸脛靭帯炎）のストレッチ — 自分と家族を治せる整体塾・土井治療院 (ja) Watch on YouTube
  2. オスグッド・膝の痛み向けストレッチ（3種・約6分） — オガトレ (ja) Watch on YouTube
  3. 腸脛靭帯炎・膝の痛み向けストレッチ（ランナー向け・約15分） — Runtrip Channel (ja) Watch on YouTube
  4. ランナー膝（腸脛靭帯炎）とストレッチについての解説（約6分） — 田中昭則 (ja) Watch on YouTube
  5. ランナーズケア：膝のお皿周囲の痛み（ジャンパー膝）の対処法 — Toyotama Functional Design とよたまファンクショナルデザイン (ja) Watch on YouTube
  6. オスグッド向けのストレッチとマッサージ（約6分） — Nピラティス〜ゼロからわかる解剖学〜 (ja) Watch on YouTube
  7. オスグッドについての解説（約9分） — 【ガクトレ】GAKU サッカー専門のトレーナー (ja) Watch on YouTube
  8. 膝の前が痛いときのストレッチ　ジャンパー膝　膝蓋腱炎 — 函館あかまつ通り整形外科クリニック (ja) Watch on YouTube
  9. ジャンパー膝（膝蓋腱炎）のストレッチ（約10分） — 函館あかまつ通り整形外科クリニック (ja) Watch on YouTube
  10. 子どものオスグッド向けストレッチ（3選・約9分） — 歩行ケアプロジェクト【城東整骨院】 (ja) Watch on YouTube
  11. Patellar Tendinopathy / Tendinitis / Tendinosis | Jumper’s Knee Rehab (Education, Myths, Exercises) — E3 Rehab (en) Watch on YouTube
  12. How To Treat Patellar Tendinopathy (Jumper’s Knee) & Quadriceps Tendinopathy — Body Fix Exercises—for over 50s (en) Watch on YouTube
  13. 3 Exercises for Jumper’s Knee (Patellar Tendinopathy) — Rehab Science (en) Watch on YouTube
  14. Runner’s Knee: 4 Rehab Exercises for Patellofemoral Pain — Rehab Science (en) Watch on YouTube
  15. Strengthening Exercises for Jumper's Knee (Patella Tendinopathy) Rehabilitation — www.sportsinjuryclinic.net (en) Watch on YouTube
  16. Runners knee - iliotibiale bandsyndroom — Pijn Reset Community - Fysiotherapie4all (en) Watch on YouTube
  17. How I got rid of my PATELLOFEMORAL Syndrome from CYCLING (ONE GREAT STRETCH plus 2 extras) — Adam J. Story, DC (en) Watch on YouTube
  18. Runner's Knee VS Jumper's Knee - Which Do I Have? — El Paso Manual Physical Therapy (en) Watch on YouTube
  19. Runner Exercises: Training the Patellar Tendon For PERFORMANCE — JP Gloria (en) Watch on YouTube
  20. Herstel stretch runners knee — TrainExerciseRecover (en) Watch on YouTube
  21. Een oefening bij patellofemoraal pijnsyndroom (≈2 min) — Kniepijnvrij (nl) Watch on YouTube
  22. Oefening voor een Jumpers knee — Kniecare (nl) Watch on YouTube
  23. Lopersknie, ofwel runners knee, opgelopen? Wat kan je doen tegen de pijn in je knie? — Wim's HardloopChannel (nl) Watch on YouTube
  24. 4 tips bij een lopersknie (≈4 min) — Kniepijnvrij (nl) Watch on YouTube
  25. Hoe kom je van je Jumpers Knee af? Deze oefeningen gaan je helpen! — Kniecare (nl) Watch on YouTube
  26. Hoe kniepijn op te lossen( Is het een jumpers knee/ patellatendinopathie?) — Kniepijnvrij (nl) Watch on YouTube
  27. Foamroller oefening voor iliotibiale band syndroom/Lopersknie — Jason Pahl (Chiropractor Jason Pahl) (nl) Watch on YouTube
  28. Zo los je een jumpers knee op - 4 stappen die je thuis kan doen! — Kniepijnvrij (nl) Watch on YouTube
  29. Scheenbeenspieren trainen! Verminder je JUMPERS KNEE en het PATELLOFEMORAAL PIJNSYNDROOM — Kniepijnvrij (nl) Watch on YouTube
  30. Lopersknie – itbs oefeningen inclusief rekoefeningen 😣 BLACKROLL® — BLACKROLL® Nederland & België (nl) Watch on YouTube
  31. Patellaspitzensyndrom / Jumpers Knee selbst behandeln: Diese Übungen und Maßnahmen helfen — KLINIK am RING - Die Gelenkspezialisten (de) Watch on YouTube
  32. Patellaspitzensyndrom - Übungen gegen Schmerzen für zu Hause (Neu) — Online Physiotherapie (de) Watch on YouTube
  33. Die besten Übungen gegen das Läuferknie — dersportpabst (de) Watch on YouTube
  34. Knieschmerzen außen, Läuferknie | Die 3 besten Übungen für Läufer — Medical Fitness Trainer Luke Brandenburg (de) Watch on YouTube
  35. Übungen beim Läuferknie (≈16 min) — ARTZT - Dein Kanal für Sport und Gesundheit (de) Watch on YouTube
  36. ITBS und Läuferknie – Übungen — Susi Lehmann (de) Watch on YouTube
  37. Die beste Übung gegen Patellaspitzensyndrom! — KLINIK am RING - Die Gelenkspezialisten (de) Watch on YouTube
  38. Läuferknie ITBS 😣 - Übungen inklusive Dehnübungen | BLACKROLL® — BLACKROLL Recovery (de) Watch on YouTube
  39. 6 Min Knie aufwärmen - das Läuferknie vermeiden — Laufen und Dehnen (de) Watch on YouTube
  40. Tractus Syndrom - Übungen bei Knieschmerzen und Läuferknie | ARTZT — ARTZT - Dein Kanal für Sport und Gesundheit (de) Watch on YouTube
  41. Syndrome de l'essuie glace : traitement, massage et étirements — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  42. Tendinite rotulienne (du genou) : symptômes, traitement et exercices kiné — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  43. Syndrome de l'essuie glace : les exercices de rééducation (Kiné) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  44. Syndrome de l'essuie glace : les exercices de renforcement musculaire — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  45. La SEULE VIDÉO que tu dois voir sur la TENDINITE ROTULIENNE (mythes et plan de rééducation complet) — Training Thérapie (fr) Watch on YouTube
  46. Syndrome rotulien : les exercices / Course à pied — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  47. Syndrome de l'ESSUIE GLACE : la SEULE MÉTHODE (vraiment) EFFICACE | Mythes, Exercices, Programme — Training Thérapie (fr) Watch on YouTube
  48. Tendinite rotulienne : les exercices de rééducation — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  49. Massage syndrome de l'essuie glace (TFL et bandelette) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  50. Comment courir avec le syndrome essuie glace ? — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  51. Tendinitis rotuliana, ejercicios, tratamiento y rehabilitacion — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  52. Tendinitis rotuliana de rodilla - Tratamiento con ejercicios, automasajes y estiramientos — FisioOnline (es) Watch on YouTube
  53. Como arreglar una tendinopatía del tendón rotuliano (¡No más DOLOR DE RODILLA!) — Squat University Español (es) Watch on YouTube
  54. Síndrome de la cintilla iliotibial "rodilla del corredor". Ejercicios y Consejos. — FisioOnline (es) Watch on YouTube
  55. Tendinitis rotuliana: 6 ejercicios (≈18 min) — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  56. Ejercicios y tratamiento para el sindrome de la cintilla iliotibial o rodilla de corredor — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  57. Tendinitis | Tendinosis | Tendinopatía rotuliana Rehabilitación: Objetivos, ejercicios, infiltración — KINECHI (es) Watch on YouTube
  58. Ejercicios para TENDINITIS ROTULIANA (Tendinopatia Rotuliana) — FisioDual. Fisioterapia y Osteopatía. (es) Watch on YouTube
  59. Recuperación Sindrome Cintilla Iliotibial: 6 ejercicios imprescindibles 👍 — Runnea.com (es) Watch on YouTube
  60. Ejercicios para la tendinopatía rotuliana (dolor de rodilla) — PhysioWods - Ana Galeote (es) Watch on YouTube
  61. 3 EXERCÍCIOS PARA DOR NA LATERAL DO JOELHO [JOELHO DO CORREDOR] — Fisioterapia com Kelwin Juan (pt) Watch on YouTube
  62. Como treinar com condromalácia patelar — Leandro Twin (pt) Watch on YouTube
  63. Síndrome da Banda Iliotibial em Corredores — Raquel Castanharo (pt) Watch on YouTube
  64. TENDINITE PATELAR: Exercícios para tratar em casa a Tendinopatia / Tendinite no JOELHO — Fisioterapia com Kelwin Juan (pt) Watch on YouTube
  65. 🌟🔥 Melhores Exercícios para Tendinite do Tendão Patelar: Recupere-se e Volte a Ação! 🔥🌟 — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  66. 3 exercícios para tendinite patelar (≈15 min) — Dr. Murilo José Tambosi (pt) Watch on YouTube
  67. Otimize a Reabilitação: Descubra a Carga Ideal no Tendão Patelar — Fisio em Ortopedia (pt) Watch on YouTube
  68. TENDINITE PATELAR: Tratamento que funciona para voltar a treinar sem dor! — Dra Lorena Morais | Ortopedista (pt) Watch on YouTube
  69. Tendinite Patelar: Exercícios Certos, Erros Comuns e Como Voltar ao Treino [Ortopedista Explica] — Dr. Oliver Ulson (pt) Watch on YouTube
  70. Exercícios para Joelho de Corredor | Fisioterapeuta ensina — Care Club (pt) Watch on YouTube
  71. CONDROPATIA ROTULEA: ESERCIZI per migliorare i problemi di CARTILAGINE del GINOCCHIO — Marcello Chiapponi (it) Watch on YouTube
  72. Esercizi per il tendine rotuleo infiammato — Fitness Posturale (it) Watch on YouTube
  73. Esercizi per tendinite rotulea del ginocchio — Marcello Chiapponi (it) Watch on YouTube
  74. Condropatia rotulea: la Causa e 3 Esercizi di Riabilitazione — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  75. Tendinite del Tendine Rotuleo: i Sintomi e la Fisioterapia — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  76. Tendinopatia del tendine rotuleo: soluzioni per il dolore anteriore al ginocchio! — FISIOSOCIAL (it) Watch on YouTube
  77. Tendine rotuleo infiammato - La soluzione migliore! — FISIOSOCIAL (it) Watch on YouTube
  78. Bandelletta Ileotibiale | Recupero e Prevenzione del Ginocchio del Corridore — Project Ares (it) Watch on YouTube
  79. DOLORE al TENDINE ROTULEO: la GUIDA COMPLETA (cause, rimedi, falsi miti, ESERCIZI) — Fitness Posturale (it) Watch on YouTube
  80. Esercizi per il ginocchio | Circuito per tendinite rotulea — FisioLike (it) Watch on YouTube
  81. ＜如何解决髌腱炎/髌腱疼痛＞ RTTR PERFORMANCE科普 — 陈仑PG13 (zh) Watch on YouTube
  82. 髕腱炎的自我檢查與運動（約4分鐘） — 运动康复陈老师 (zh) Watch on YouTube
  83. FitTime睿健时代 【肌肉激活】07髂胫束拉伸 — FitTime睿健时代-官方频道 (zh) Watch on YouTube
  84. 预防髌腱挛缩，你需要这样做！ — 掰腿老黄 (zh) Watch on YouTube
  85. （4）髂胫束放松 — Chongtian Qiu (zh) Watch on YouTube
  86. 本期视频涵盖了5种常见的膝盖疼痛类型及其康复训练方法。包括髌骨软化、髌腱炎、髂胫束紧张、半月板损伤、内侧副韧带损伤，以及鹅掌腱炎。……膝关节疼痛 运动康复 半月板损伤 髌腱炎 — 刘正方 (zh) Watch on YouTube
  87. 髕腱炎的3個方法（約3分鐘） — Fudada (zh) Watch on YouTube
  88. 슬개건염 재활 운동 (약 8분) — Mr.Physio 호주물리치료사 (ko) Watch on YouTube
  89. 달릴때 무릎 외측이 아프다면 꼭 해보세요 ! ~ 장경인대 증후군 운동편 — 스포츠의학뱅크 (ko) Watch on YouTube
  90. [슬개건염, 오스굿씨병] 허벅지 스트레칭 하시면 안됩니다 — 한의사트레이너 (ko) Watch on YouTube
  91. 무릎 통증 슬개건염 무릎힘줄염 재활하는 운동 방법 알려드립니다 (어세스) — 운동가이더 (ko) Watch on YouTube
  92. 러닝 무릎 통증 달리기만 하면 아프다고? 이걸 몰라서 생깁니다 | 러너스니 러닝 무릎 아래 통증 보강운동 착지법 무릎보호대 — 꾸달러너 (ko) Watch on YouTube
  93. 슬개건염 재활과 러닝 복귀 정리 (약 17분) — 닥터남_부상없이 달리기 (ko) Watch on YouTube
  94. 무릎 아래 통증·슬개건병증 운동 (약 11분) — 이정표의 레그웰 (ko) Watch on YouTube
  95. 러너스니인데… 달려도 된다고? (대퇴슬개동통증후군 2편) — 닥터남_부상없이 달리기 (ko) Watch on YouTube
  96. 더 빨리 알았으면 좋았을 무릎 통증 예방 방법 ｜러닝 무릎 통증 러너스니 예방 보강운동 스트레칭 — 러닝버디 [ 러닝보강운동 & 부상예방 ] (ko) Watch on YouTube
  97. 러너스니 무릎통증 딱 3가지만 체크하세요 — 무릎통증 근본치료 (ko) Watch on YouTube