Hello Doctors!

My knee (left) is quite tight during and after my runs. After about 2 miles it starts to hurt and continues throughout the run. After, when I stretch it hurts to bend it. It feels like something is pulling across the top of my kneecap when I stretch the quad.

I have brought this up on various occasions to various people (PT, PA, ect) and all I get is a knowing nod.

My question; is there a stretch or combination of stretches or an order or stretches that will help alleviate this pain?

Thanks for you sage advice!

Johanna

Ah yes, the runners/jumpers knee. You should definitely continue to stretch out the quad and hip flexor. When stretching the quad be sure your knee is behind the hip before bringing the heel toward the glutes. This should put the stretch in more of the center on the muscle belly instead of around the kneecap. If you are still having issues with an over active quad, then you have not been focusing on strengthening the gluteus maximus. Those timing exercises like the squats with the ball and stairs with two steps at a time where you over-emphasis contraction of the the glutes first will help them to fire first and take the load off the quads. You should also shorten your stride and work on kicking your heels more toward your glutes at the end of your stride. This will help you heel-strike more towards mid-stance and effectively keep your strides shorter.
I hope this helps.
Dr Jake