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

Dec 17, 2025 • 1:12:00

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Episode Notes

Knee pain is one of the most common issues runners deal with — and also one of the most misunderstood.

In this episode, I’m joined by Dr. Kameron Harder (DPT) of Ridge Athletics to break down why knee injuries happen in runners, how to treat them correctly, and what you can do right now to prevent them from coming back.

We specifically dive into the two most common knee issues runners face:

Runner’s Knee (Patellofemoral Pain Syndrome)
IT Band Syndrome

If you’ve ever dealt with pain around the kneecap, sharp pain on the outside of the knee, or been told to “just stop running,” this episode will completely change how you think about knee injuries.

In this episode, we cover:

Whether running is actually bad for your knees (and what the research really says)
Why knee pain is usually a signal, not an injury
The biggest mistakes runners make when treating knee pain
Why strength training — not rest — is often the missing piece
The role your hips play in both runner’s knee and IT band issues
What you can run through safely vs. when you should modify training
Why foam rolling your IT band doesn’t work (and what to do instead)
How to prevent knee pain from becoming a recurring cycle

This is the first episode in a monthly injury-prevention series designed to help runners stay healthy, consistent, and durable — so you can keep training and racing without constantly being sidelined.

If knee pain has ever limited your running — or you want to make sure it never does — this episode is a must-listen.

SHOW NOTES:

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