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At the World Masters Athletics, there’s an 88-year-old “Jet Grandma.”

She runs 100 meters in 27 seconds.

I had AI generate a photo of me at 88 years old.

I wonder how many seconds it would take us to run 100 meters at that age.

But training for running at that age— won’t your knees degenerate?

Indeed, many people experience knee pain after running.

And it seems to get worse with age.

Sometimes, well-meaning friends or family suggest that you rest more.

But I recommend not resting for too long.

And don’t push through the pain to keep running either.

This knee pain after running is not entirely unrelated to degeneration, but it’s not completely related either.

Before the video starts, I want you to know how amazing our knees are.

Even the most advanced robotic joints, equipped with the best parts and lubrication, can only achieve a friction coefficient as low as 0.02.

But the friction coefficient of our joints is 0.001.

Even for older adults, the friction coefficient is around 0.006.

A normal person’s knee joint moves about 3 million times a year.

By age 70, that’s about 200 million movements.

The best robotic joints available today can only handle about 5 million movements, which is just one-fortieth of what our natural knees can do.

This huge difference, aside from structural design, is because our knees have a self-healing function.

This self-healing ability is why Jet Grandma can still run so well.

Medically, knee joint degeneration is defined as a loss of cartilage.

But exercise can slow down joint degeneration.

Doesn’t that feel counterintuitive?

My videos rarely ask you to read research papers, but you have to share this study.

The study found that sedentary people have three times the rate of knee degeneration compared to regular runners.

Pretty counterintuitive, right?

Doesn’t running involve constant impact on the knees?

How could it make them healthier?

Here’s how joints work: Cartilage is soft.

When you run, it puts pressure on the knee cartilage.

This pressure is like squeezing a sponge, pushing out old waste from the cartilage.

When the pressure releases, it absorbs new nutrients, allowing the cartilage to regenerate.

In other words, running actually promotes cartilage metabolism.

So next time someone tells you running causes knee degeneration, share this video with them.

Tell them sitting too much causes faster degeneration.

Now that you know running doesn’t cause knee degeneration, you probably have another question: Why do my knees hurt after running?

This knee pain may not be related to degeneration.

The real enemy we need to tackle is the pain itself.

The true cause of the pain isn’t degeneration, but inflammation.

So why do knees get inflamed?

There are two main reasons: They are: 1. Uneven distribution of synovial fluid inside the knee.

1. Uneven distribution of synovial fluid inside the knee.

2. Muscle strength imbalance outside the knee.

It’s these internal and external imbalances that cause knee inflammation.

Let’s break them down one by one.

First, uneven synovial fluid distribution.

Our knee joint is made up of the femur and tibia, with cartilage between them.

Outside the bones is the joint capsule, which is filled with synovial fluid.

Synovial fluid acts like lubricant.

If you only move your knee like this, and not like this, the synovial fluid becomes unevenly distributed due to limited movement.

This unevenness causes different friction coefficients in the cartilage, and areas with higher friction are prone to inflammation.

But the solution to evenly distribute synovial fluid is super simple: Just move.

Through a wide range of motion, you ensure every angle is lubricated with synovial fluid.

With evenly distributed synovial fluid, your knees are less likely to rub and cause pain.

Now, the second point: Muscle strength imbalance causes the joint to deviate from its neutral position.

Muscles are attached to bones.

When one side is too tight and the other too weak, the bone gets pulled toward the tight side.

This is what we call joint misalignment.

A misaligned joint moving is like a train off its tracks.

One side has a small gap, the other a large one, causing pain during movement.

This is a major reason why many people feel pain after running.

It’s not joint degeneration.

It’s the joint being out of alignment, rubbing against surrounding tendons or ligaments.

This also explains why some people’s X-rays show no degeneration but still experience pain.

I know you’re probably eager now, so I’ll guide you through exercises to evenly distribute synovial fluid and realign your joints.

These will help you enjoy running pain-free.

Quadriceps Foam Rolling Start by lying face down.

Place a foam roller under your thigh.

Bend the other leg to assist with support.

To make it easier, divide your thigh into upper and lower halves.

Work on each section separately.

Start with the upper half of the thigh, rolling from the middle of the thigh to the groin.

Roll over a wide range to find sore spots.

Once you find a tender point, press and roll side to side.

You can also hold the tender point and bend and straighten your knee.

Repeat 12 times, then move to the next spot.

After finishing the upper half, move to the lower half.

The lower half of the thigh, especially near the knee, tends to be tighter.

This is a key area to focus on if you frequently experience knee pain.

Massage this area regularly.

Hamstring Dynamic Stretch Pelvic Reset Sit on the front third of a chair.

Extend the leg you want to stretch forward, with your toes slightly lifted.

If it feels too tight, slightly bend the knee.

Keep your back straight.

Place your hands on your hips.

Imagine using your belly and thigh to squeeze your hands.

Don’t slouch.

You should feel tightness in the back of your thigh.

That means you’re stretching the right spot.

This is called a dynamic stretch.

Lower your body for 3 seconds, then come back up for 3 seconds.

Don’t move too quickly.

Repeat 12 times per side, doing three sets a day.

Here’s a little tip: As you lower, press your heel downward to stabilize your body and stretch further.

This stretches and strengthens the hamstrings at the same time.

Quadriceps Training Sit down.

Lean your body forward and push your hips back, sitting at the back of the chair.

Ensure your hips and lower back are against the chair.

Lengthen your spine upward, avoiding slouching.

Extend your right leg straight.

If your left foot can’t touch the floor, lightly rest on your toes for stability.

Point the big toe of the extended leg toward your body.

You’ll feel a slight soreness on the inner thigh.

That’s the right spot.

Some people press their thigh down hard on the chair to lift their knee higher.

That’s incorrect.

Instead imagine a small balloon under your thigh.

To avoid popping it, lightly lift your thigh upward.

But don’t lift your thigh completely off the chair.

Hold for 10 seconds.

Do 12 reps per set, three sets a day.

Inner Knee Training Lie on your side.

Bend the arm closer to the floor and rest your head on it.

Use the other hand to support your body on the floor.

Keep both legs straight.

Cross the top leg forward, planting it firmly on the floor.

Lift the bottom leg straight toward the ceiling.

Keep your shoulders and pelvis aligned, not tilting forward or backward.

Stay in a neutral position.

Do 12 reps per set, three sets a day.

Outer Pelvis Training Lie on your side.

Bend the arm closer to the floor and rest your head on it.

Use the other hand to support your body on the floor.

Bend the knee of the leg closer to the floor to a 90-degree angle.

Lift the top leg upward, with the big toe pointing forward.

Keep your pelvis still, aligned in a straight line with your shoulders.

You’ll feel a slight soreness on the side of your hip.

Hold for 3 seconds, then slowly lower.

This muscle is crucial for knee stability.

If you have pain on the outer knee, you must train this muscle.

Do 12 reps per set, three sets a day.

Gluteus Maximus Training Lie flat on your back.

Place your feet hip-width apart, knees bent at 45 degrees.

Plant your feet firmly on the floor.

Keep your back and lower back flat against the floor.

Engage your glutes and lift your hips toward the ceiling.

Press your ribs downward as you lift your hips.

Avoid flaring your ribs outward.

Align your knees, hips, and shoulders in a straight line.

Hold for 3 seconds.

You’ll feel a slight soreness in the back of your hips.

This is your gluteus maximus.

The gluteus maximus is critical for knee stability.

People with knee pain must strengthen this muscle.

Do 12 reps per set, three sets a day.

Tibial Internal Rotation Training Knee pain is often linked to excessive external rotation of the tibia.

Tibial internal rotation training helps evenly distribute synovial fluid and realigns the tibial joint to a neutral position.

Lean your body forward, push your hips back, and sit on the front third of a chair.

Keep your feet hip-width apart, with your heels firmly planted on the floor.

Attach one end of a resistance band to your ankle and the other to a table leg or a stable chair leg.

Rotate both tibias inward.

Pay attention here: Don’t let your thighs rotate or shift.

If your thighs keep wanting to clamp inward or your ankles keep trying to exert force, it means your tibial internal rotation control is weak and needs more training.

Do 12 reps per set, three sets a day.

Sit-to-Stand Sit down.

Pelvic Reset Lean your body forward, push your hips back, and let your sit bones rest firmly on the chair.

Lean forward again, lift your hips slightly, about one palm’s width off the chair.

Give yourself a cue: As you lift your hips off the chair, tilt your tailbone upward.

As your hips lift, keep your tailbone tilted upward.

Be careful here: Don’t lift too far off the chair.

Many people hunch their back when standing up, which shifts the effort away from your thighs.

Imagine a spotlight on your chest shining forward, not toward the floor.

You’ll feel your front thighs working hard.

Hold for 10 seconds, then slowly sit back down.

Do 10 reps per set, three sets a day.

Lastly, let me clarify some common misconceptions about knees.

1. Does a noisy knee mean degeneration?

If it’s noisy but not painful, there’s no need to worry for now.

It could be from moving too fast or friction from tendons and ligaments.

Everyone has some degree of this.

But if it’s painful, pay attention.

It’s likely due to long-term uneven synovial fluid distribution, causing excessive friction.

Watch this video to address the issue.

2. Will resting make knee pain go away?

From what we’ve covered, you know moving more is what helps.

But how long should you rest before moving?

Simply put, even when resting, try to move within a pain-free range as much as possible.

Do today’s exercises.

The larger the range of motion, the more evenly the synovial fluid is distributed, which can speed up knee recovery.

3. Does knee degeneration only happen to older people?

Young people can also experience knee degeneration due to overuse.

What counts as overuse?

For example, constantly kneeling for work or frequently carrying heavy loads up and down stairs can accelerate joint degeneration.

But don’t panic.

As long as you consistently maintain and train to balance your knee strength, no pain means no problem.

From this video, you’ve learned that knee pain isn’t strongly tied to degeneration.

The real cause of knee pain is imbalance— uneven synovial fluid distribution inside the knee and muscle strength imbalance outside the knee.

You’ve also learned solutions from this video.

Move your knees in all directions and train them comprehensively.

Knee joints don’t need excessive protection— they need proper use.

The same goes for our bodies.

Moderate stress actually makes us healthier.

So next time your knees feel uncomfortable, don’t stop moving right away.

If you’re unsure what to do, save this video and revisit my videos often.

I hope these videos help you feel more confident about your body.

That’s all for this video.

If it was helpful, please share it with others who also have knee pain.

See you in the next video. Bye!