How to Prevent and Treat Knee Pain and Injuries from Running: Runner's Knee and IT Band Syndrome with Kam Harder

Dec 17, 2025

Dr. Kameron Harder, a Doctor of Physical Therapy and strength coach, shares insights on knee pain, specifically runner’s knee and IT band syndrome. He debunks the myth that running is bad for your knees and emphasizes the role of strength training in injury prevention. Kameron reveals common mistakes runners make when treating knee pain and highlights how hip strength is crucial for recovery. He also discusses the ineffectiveness of foam rolling the IT band and offers practical exercises to stay strong and injury-free.

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INSIGHT

Pain Is A Warning, Not Always Damage

Pain is a nervous-system warning that a tissue is being overstressed, not proof of structural damage.
Treat pain as a signal to reduce stressors and address underlying capacity.

ADVICE

Build Real Strength With Heavy Lifts

Train hip strength with heavy, low-rep compound lifts (e.g., squats and deadlifts) to build true force capacity.
Use 4–6 rep ranges for maximal strength and avoid only high-rep bodyweight work.

ADVICE

Train Stability With Single-Leg Work

Train stability with single-leg balance, single-leg squats, and controlled landings to improve impact control.
Practice jumping and landing drills to simulate running forces and build control.

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