Knee Pain While Running

About 4 months ago I began running in the morning on a daily/semi daily basis. After the first few weeks and the usual aches and pains from running got worked out of my system. I noticed that there was a tendency for there to be pain in the front of my knee and underneath (towards my feet) my knee cap. Of course this leads to less of a desire to jog when your knees are hurting.

So this is an “exercise” for lack of a better term to do for your knees if they are hurting in the front of the knee below the knee cap.

Exercise: Sit on the ground with your leg bent (preferably the one that is hurting) with the knee pointing towards the ceiling. Make sure your leg is at about a 90 degree angle. Next “fold” your hands like you are going to pray and place the cupped part of your hands solidly on the bone below your knee. Now pull the lower part of your leg in without moving your foot that is on the ground.

Knee Pain While RunningWhat is does is mirror the tension pattern that your knee/s are holding causing the pain/tension/discomfort when you walk/jog/run.

Hopefully within the short term I will get a short video clip up on the blog here to give a better description as how to help yourself with the knee pain when jogging.

If you have any successes or failures please leave a comment for others to see. If it is a success great and if it is a failure, it will give me feedback as how to describe it differently so I will work. Just like in the movie “Jerry McGuire – Help Me, Help You!”

Hope this helps!

Best Regards,

Bill Parravano

(The Knee Pain Guru)

P.S. – Check out the rest of my exercises here —> “Stop Your Knee Pain Now!”

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Robin Kokjohn

bill, I have been reading and truly absorbing all of your info that is online. this exercise great. It makes so much sense to me. I would like to get your audio ebook. Can i load the audio onto my ipod. I have listened to many of your podcasts while running, walking, and traveling and love them. Thank you for your answer.


You Said: “… for your knees if they are hurting in the front of the knee below the knee cap.”

I get this type of pain when hiking down hills. Very painful, and only when climbing down steep hills. On flat ground afterwards the pain disappears.

Will this exercise alleviate the pain while I am out on hikes? I mean, if I am in pain on a hike, stop and do the exercise, will the pain no longer persist so I can continue to hike?



I have had a lot of pain in the area on the back of my leg behind my knee. I also have pain in the area below my knee cap. As I run my whole knee seems to tighten up. It is very frustrating.

Would love your thoughts, please comment.x
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