Knee Pain After Running? Don’t Forget These 3 Areas!
Is knee pain after running slowing you down—or keeping you from your favorite workouts altogether? Are you frustrated because you’re diligently doing the preventive and corrective exercises you think you “should,” yet the pain keeps returning?
You’re not alone, and you’re not wrong in your effort. You’re just likely missing three specific, essential areas every runner must address to stay truly pain-free your Patellofemoral Joint, Vastus Medialis Oblique (VMO), and Articular Genu.
Why Does Knee Pain After Running Happen?
Knee pain during or after running is incredibly common, and often strikes when you least expect it. Maybe you’re feeling great on one run then, out of nowhere, that familiar ache or sharp pain flares up. Most knee pain from running is due to overuse and improper distribution of force not necessarily a traumatic injury. Common causes include weak muscles, alignment issues, worn-down cartilage (patellofemoral syndrome/chondromalacia), or tight fascia and tendons.
The reality is: Running is a dynamic, full-body movement. Every stride sends tons (literally!) of force through your legs, up your hips and spine, and across your entire kinetic chain. If your muscles, ligaments, and critically your fascia and joint structures aren’t working optimally, that force gets lost or stuck at the knee, causing pain and, eventually, injury.
The Common Mistakes
Standard “solutions” typically target the symptoms instead of the source: ice, pain meds, generic foam rolling, or a few basic stretches. While these may help a little short-term, they don’t address the deeper mechanical misalignments or the most important stabilization muscles and connective tissues.
The 3 Areas Every Runner Needs to Address
1. Patellofemoral Joint
This is the joint between your kneecap (patella) and your femur. It’s responsible for smooth, efficient motion every time you bend or straighten your knee. When it gets “asleep” (i.e., isn’t actively engaged or well-lubricated), pain and tracking issues become inevitable. Training the Patellofemoral Joint through specific balance and mobility exercises “wakes it up,” helping it communicate with your brain and spinal cord so each stride aligns and functions correctly.
2. Vastus Medialis Oblique (VMO)
The VMO is a part of the quadriceps that attaches to the kneecap and is largely responsible for holding the patella in the right position as you move. Most traditional leg workouts and stretches miss the unique activation needed for the VMO. For running, this small, oblique section is critical—its proper firing pattern keeps your kneecap tracking smoothly and prevents it from drifting to the outside, which is a root cause of runner’s knee. Think: targeted, soccer-kick style resistance or functional movements—not just generic quad extensions.
3. Articular Genu
This lesser-known but vital structure sits deep in the thigh and attaches to the synovial membrane beneath the kneecap. Its role is to generate fluid movement under the kneecap (critical for nutrition, waste removal, and shock absorption). Standard knee routines will never touch the articular genu. Specific exercises are needed to activate this area—typically by fixing the kneecap and using isolated, precise tension to target only the articular genu fibers. When this muscle is strong and flexible, your knees recover and function properly after every run.
The Power of a Specific, Holistic Approach
Fixing knee pain after running isn’t about one stretch or trendy treatment. It’s about a targeted, holistic program that addresses not only the muscles and joints, but the connective tissue and the hidden stabilizers and fluid channels.
If you’re stuck in the pain–rest–relapse loop, or you’re always trying a mix of magazine or YouTube workouts, you’re missing the specific, lasting solution your body needs to thrive as a runner and stay active as you age.
Here’s Your Action Plan:
- Warm Up the Right Areas: Before you run, activate the ankles, knees, hips, and spine. Use dynamic movements and gently increase internal body temp and mobility.
- Stretch and Normalize Afterwards: After running, use myofascial and specific chain stretches to address shins, calves, hamstrings, deep hip rotators, glutes, and trunk—all crucial for knee function.
- Target the 3 Key Areas: Add corrective, focused exercises for your Patellofemoral Joint, VMO, and Articular Genu. If you’re not sure how, don’t guess—this is where specialized coaching makes all the difference.
Real Results Happen With the Right Focus
Remember, pain doesn’t disappear from generic advice or random routines. One client—a dedicated runner plagued for years by “patellofemoral syndrome”—saw her pain vanish completely within three months of following a true corrective routine. Best of all, her overall mobility and confidence soared, proving that targeted training builds more than just pain relief: it’s the foundation for lifelong activity and enjoyment.
Don’t Let Knee Pain Be Your Weakest Link
You are only as strong and mobile as your weakest area. Instead of letting knee pain sideline your progress, address the real drivers. Your daily routine should empower you to not just manage but transform your running experience.
If you’re ready to stop cycling through ineffective fixes and finally address the root of your knee pain, the next step is simple:
[Book a free consult] to get access to individualized evaluation and a proven, practical path forward so you can return to running, exercise, and the activities you love with lasting comfort and strength.
it’s not just working out, it’s building a foundation for a better life.
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Live Life ‘As if’ To Accomplish Your Goals
Accomplish your goals.
Muhammad Ali famously said he “hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” This mindset—enduring discomfort today in service of something greater tomorrow—is a hallmark of champions, and one of the most powerful mental shifts you can adopt to achieve your goals in any area of life.
Even Ali admitted: it’s not always glamorous. It can be boring, grueling, and sometimes feel totally pointless. But instead of letting that defeat you, he chose to live “as if” the outcome was already his. What if you could harness the same focus and vision, not just in the gym, but in your daily life?
Here’s how you can do it:
- Imagine your life after you’ve achieved your goal.
Visualize the specifics:
👍🏽 How brightly will you smile, feeling your body working properly while you play with your kids?
👍🏽 How much will you enjoy saying YES to new activities—kayaking, traveling, running, or lifting—thanks to your confidence and balanced, healthy body?
👍🏽 How will it feel to embrace opportunities, not hide from them?
Don’t just glaze over these questions with a quick “oh, that’d be nice.” Let yourself go deep. Fully invest your senses—imagine the environment, your mood, the people, even the sounds and smells.
- What’s your mood? Are you proud of yourself, or do you retreat and feel disappointed?
- Will you be the person who tries new things, or who stays home thinking about what could have been?
Fire up that imagination. Science and experience agree: acting as if you’re already the champion, parent, entrepreneur, or athlete you aspire to be, builds pathways in your mind and behaviors that make those outcomes possible.
Ali’s secret wasn’t just about suffering through the hard stuff—it was about believing in the outcome every single day and acting accordingly. As he put it:
“Don’t quit. Suffer now and live the rest of your life as a champion.”
What’s your vision? What does your “as if” victory look like? Try living in that future, today and then take every small action with the pride and confidence you’ll feel when you finally reach it.
Have you tried this mental strategy to accomplish your goals? Let me know in the comments your story could inspire someone else to live “as if” their dreams are coming true.
[Book a free consult] if you’re ready to envision and build your healthiest, most active life, start here.
it’s not just working out, it’s building a foundation for a better life.
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July 7, 2022 RecordedLive Q & A
Bungee Workout?! Why Fad Fitness Hurts More Than It Helps
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The flashy world of bungee workouts seems to promise a shortcut to the body—and the life—you want. Maybe you’ve seen ads with people bouncing in harnesses, grinning from ear to ear. Sure, it looks exciting, novel, and fun. But before you sign up, let’s get real: as a 25+ year fitness and manual therapy pro, I can assure you this approach is more likely to set you back than move you forward.
[The Ultimate Guide For A Holistic Exercises And Fitness Program]
The Fad Fitness Problem
This industry is littered with quick-fix fitness fads and miracle solutions—bungee workouts are just the latest example. Fads catch our attention, make wild promises with clever marketing, and always seem to parade a handful of “success stories” and cherry-picked scientific stats. But here’s the catch: they’re built on half-truths, not the tested foundations that keep you healthy, strong, and mobile over a lifetime.
The issue with fads:
- They’re not sustainable
- They rarely deliver long-term results
- They rely on hype instead of foundational science
- Most dangerously, they can increase your risk of pain and injury
Bungee Workouts: Fun… But Safe or Smart?
While bungee cord workouts might have entertainment value for some, they introduce multiple risks and rarely develop the most important aspects of a functional, pain-free body. Wearing a bungee harness places significant, dynamic force through your body—fast shifts in direction, instability, and jerking motions that can trigger pain or worsen pre-existing imbalances.
The harness can place uncomfortable pressure on the abdomen and lower back, posing extra risks for people with back issues, cardiovascular conditions, or if you’re pregnant. Vertigo, joint and ligament strain, and loss of balance are all common complaints.
Because the harness “reduces” apparent weight, it can mask true deficiencies, letting you move through advanced planes of motion without ever developing the foundation your body needs. This leads to:
- Compensation patterns going unnoticed
- Weak links getting weaker
- Forces accumulating in the wrong areas—like your knees, back, or neck
- Increased chances of strain, sprains, or even falls
Bungee workouts can give you a false sense of accomplishment, but underneath, you haven’t strengthened the stabilizers or “deep system” that keeps your body aligned, resilient, and pain-free.
“Stimulating your body is good. Jumping around from trend to trend without respecting progression or foundational integrity is a recipe for injury.”
Build Your Foundation—the “Boring” Secret to Real Results
Think of your body like a pyramid—without a strong base, the top will never stand tall. Your foundation is built from:
- Mobility and strength in deep muscles
- Balanced myofascial chains and connective tissues
- True neuromuscular connection—awareness, coordination, balance
If you’re missing any piece, your system breaks down with more activity or, worse, the more complicated or “fun” (read: advanced) the workout. It’s no different than stacking heavy loads on a wobbly table. Eventually, you’ll see dysfunction, pain, or injury.
“If your muscles and fascia aren’t aligned, if you don’t feel connected in your movement, every new challenge will magnify your weak link. Maybe that’s your back, your knees, your digestion, or just your motivation.”
How Do Fads Gain So Much Traction?
These programs are built to sell—slick marketing and “success” testimonials pull you in, get you emotionally excited, and make you think this is the missing link. But most people quickly realize: gimmicks may bring quick entertainment, but never sustainable, functional change.
Do What Works Even if It’s Not Flashy
If you truly want to build a body that moves well, is pain-free, and is up for life’s adventures, you need:
- A scientific, systematic approach
- A strong, mobile, and balanced musculoskeletal and fascial system
- Movement progression rooted in your actual needs, not hype
- Persistence, education, and a tailored plan for your unique body
It’s not always “sexy” or instant but the rewards are exponential. You get the skills to stay out of pain, keep up with your favorite activities, and become your own best trainer and therapist for life.
it’s not just working out, it’s building a foundation for a better life.
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June 9, 2022 Recorded live Q & A
May 26, 2022 Recorded Live Q & A
Knowing THIS Will Help Your Balance (And Prevent Falls!)
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Feeling off-balance or constantly afraid you’ll fall is more than a worry. It impacts your life, holding you back from activities you want to do and sapping your confidence. Many balance programs focus on standing on one foot or doing random balance drills, but true stability is much more complex, and so is the path to improving it.
Why Most Balance Routines Fail and What Actually Works
Cookie-cutter approaches to balance just aren’t enough. They’re too general, ignoring the layered complexity and uniqueness of every body. To truly improve your balance, you need a holistic plan that addresses your structure, your “soft tissue” (muscles, ligaments, fascia), and your neurological “computers”—your proprioceptors.
1. Structural Alignment Your Foundation
Imagine your body as a house. If the foundation or walls are off, everything above is unstable. Your bones must be aligned, and your hips and pelvis balanced, to channel force smoothly through your entire frame. This is more than posture—it’s about the interplay of hard (bone) and soft tissue (muscles, fascia, ligaments) all working together for stable movement.
Fun fact: Your bones adapt to repeated forces and movement—if you’re off balance or compensating, your skeleton will actually remodel around those forces, making misalignment worse over time. That’s why generic “adjustments” alone never last; your muscles and fascia must be trained, too.
2. Biotensegrity The Body’s Inner Suspension Bridge
Ever heard of “tensegrity”? It just means the harmony between tension and compression—how your soft tissue web, not just bones, is what actually keeps you upright and balanced. Your muscles, tendons, ligaments, and fascia are all interconnected and play a major role in stability, not just movement.
If you’re missing strength or mobility in one area, the whole system suffers. Generic exercise routines or bouncing between fad workouts without addressing your personal gaps won’t help. The key is specificity—testing and building up your weak links.
3. The Glute Medius Your Hip’s Hidden Hero
Your glute medius stabilizes the pelvis and is foundational for staying upright, stepping, and shifting your weight. If it’s weak or poorly coordinated, your “house” tips and daily movements become risky. The best assessment and strengthening moves isolate different fibers in the glute medius (not just doing “clamshells”), with your leg in various angles and a strong, fixed core for real-world benefit.
4. Proprioception Training Your Balance “Computers”
Balance isn’t just muscle—it’s knowing where your body is in space, thanks to proprioceptors (“position sensors”) in your feet, spine, TMJ, eyes, and ears. If one system’s off, your brain’s internal map is wrong—you feel “off” even when you look straight, and compensations leak through the whole body.
To improve this, you need:
- Targeted foot and ankle work: barefoot balance, one-leg stances, standing on soft surfaces
- Spine awareness: core and trunk engagement, rotational exercises
- Head, jaw, eye, and ear alignment: gentle neck exercises, gaze stability drills
Proprioceptive training should progress from simple (e.g., static one-leg balance) to complex (eyes closed, dynamic reaches, unstable surfaces, dual-tasking). Key: Always train specifically for your deficits—not just generic drills.
5. Start Where YOU Are
You can’t address everything at once—successful balance training means finding your lowest-hanging fruit. Use a notepad, test your strengths and weaknesses, and focus on two or three new habits or drills at a time.
If you want a body that’s truly balanced and ready for life—whether that’s hiking, gardening, or just moving with confidence and without fear of falling—you need to address all the interconnected parts: structure, soft tissue, proprioception.
[Book a free consult] for a holistic assessment and personalized program that will target exactly what you need to regain control, improve your balance, and enjoy every activity with confidence.
it’s not just working out, it’s building a foundation for a better life.
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Working Out FOR a BETTER Life: It’s About the Foundation, Not Just Fitness
It’s not just working out—it’s building a foundation for a better life. That’s not just a slogan. It’s the driving insight behind what a true health and fitness routine is supposed to achieve. When approached holistically, fitness is the gateway for transformation: physically, mentally, emotionally, and even spiritually.
My Journey to Holistic Fitness
I’ve felt this in my bones since I was young—even before I had the words. Sports, movement, and healthy eating gave me structure and focus growing up, and I soon realized the value of incorporating mindset, visualization, and positive belief alongside physical training. What began just as sports and healthy eating soon became routines in goal setting, journaling, and affirmations. These simple but powerful strategies enabled me to go beyond what teachers or diagnoses thought possible—and most importantly, to start believing in my own potential.
You’re More Than a Body. Fitness Should Reflect That.
As I grew and eventually became the owner of SolCore Fitness, I kept seeing the same problem: too many programs—especially in big-box gyms—treat exercise like a checklist. Do these reps, burn these calories, and move on. But a fitness foundation built only on the latest routine, without guidance or purpose, can’t address the depth of who you are or the layered challenges you face.
A holistic fitness plan must consider:
- Physical Health: Building strength, mobility, and injury resistance so you can move, play, and age well.
- Mental Health: The right routine improves focus, battles distraction, calms a busy mind, and boosts creativity and resilience.
- Emotional Wellbeing: True fitness reduces stress, increases confidence, and helps you bounce back from setbacks.
- Social Connection & Purpose: Working out becomes a vehicle for belonging, accountability, and compassion—for yourself and others.
- Spiritual Health: Movement connects you to what matters—whether it’s a sense of purpose, gratitude, or something greater than yourself.
True Holistic Fitness Builds on Strong, Integrated Foundations
Every phase of your life brings new challenges, losses, and opportunities. Sometimes you might feel invincible; other times, a single injury or setback can shake your identity to its core. I know this firsthand—after a significant injury, I had to rethink everything. Gone were the routines that used to work. In their place, I found osteopathy and the “structure dictates function” principle. I became obsessed with weaving together strength, nutrition, movement, mindset, and deeper learning.
When you combine physical, mental, and emotional progress, transformation happens:
- You learn to appreciate what your body CAN do (not just what it looks like)
- You wake up parts of yourself—muscle chains, mental habits, creativity—that had “fallen asleep”
- You discover new reserves of resilience and motivation, even when you “fail” or meet resistance
Most importantly, you realize: Every challenge is an opportunity to know yourself more deeply, and every victory unlocks another level of growth.
It’s Not “Just” About Longevity—It’s About Quality and Purpose
We all want to live as long as possible, but what about living vibrantly and joyfully, every step of the way? A holistic fitness program is about creating that positive trajectory, so you can:
- Stay active and pain-free through every decade
- Play with kids, grandkids (or great-grandkids!)
- Try new activities, travel, garden, or pursue passion projects
- Feel mentally clear, socially connected, and emotionally grounded—even when times get tough
A complete, individualized fitness plan helps YOU decide what kind of life you want to live…and then gives you the tools (and the confidence) to achieve it.
[Book a free consult] if you’re ready to discover what a true holistic health and fitness plan can do—not just for your muscles, but for your entire life journey. Let’s build the foundation that keeps you strong, joyful, and inspired for decades to come.
it’s not just working out, it’s building a foundation for a better life.
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Leg Length Discrepancy DO You Have It? WHY It Matters. WHAT To Do.
Ever feel like your body is off-balance one hip higher, your shoes wear unevenly, or odd aches pop up in your knees, hips, or back? If so, you might have a leg length discrepancy and yes, it matters more than you think. This issue can have a direct impact on movement, posture, and discomfort throughout your body.
[The Ultimate Guide For A Holistic Exercises And Fitness Program]
Why Does Leg Length Discrepancy Matter?
When one leg is longer or shorter than the other—even by a small margin—it can throw your whole body out of balance. This can create issues wherever your body is weakest: hips, knees, feet, spine, or even in your digestion or thinking (thanks to nervous system compensation). Research estimates that 90% of people have some difference, but most are mild. About 20% of adults have a difference above 9mm (about 3/4 inch), which is significant enough to need support.
True vs. Functional Leg Length Discrepancy
- True Discrepancy: One leg bone is physically shorter or longer, due to genetics, injuries, or surgeries (congenital, trauma, or after hip replacements).
- Functional (Apparent) Discrepancy: The legs are structurally equal, but soft tissue, joint misalignments (like in your SI joint), or muscle imbalances make one leg “act” shorter. This is far more common, and easily misdiagnosed.
How Do You Know Which Kind You Have?
- True: Only confirmed by measurements between bony landmarks (greater trochanter to lateral knee, or by X-ray).
- Functional: May appear shorter/longer with some measurements, but really reflect pelvis, SI joint, or muscle tightness.
What Causes Leg Length Discrepancy?
- Congenital structural differences (from birth)
- Traumas/fractures or damage to growth plates (especially in childhood)
- Hip or knee replacements, bone infections, tumors
- Muscle or ligament tightness (especially hip rotator cuff, SI joint imbalance)
How Much Is Too Much?
Small differences (<10mm or 1/2 inch) rarely cause problems. Above 10mm, you’ll likely feel symptoms—back/hip/knee pain, uneven wear on shoes, or even poor posture and gait changes. Significant differences may require lifts, physical therapy, or, rarely, surgery.
What Should You Do?
1. Test & Measure
· Compare both bone length (greater trochanter to ankle; not just ASIS-to-malleolus, due to joint effects).
· Assess for SI joint or pelvic involvement: Often, a rotated or flared pelvis mimics a true discrepancy. Address this with appropriate therapy, not just a heel lift.
2. Address Functional Discrepancies First
· Target soft tissue and muscle imbalances, especially pelvic muscles and deep rotators (obturators, gemelli, piriformis, quadratus femoris).
· Stretch AND strengthen—each muscle may need a different “counteraction” exercise. Check both sides to keep your pelvis balanced.
· Avoid using heel lifts for purely functional causes, as they can reinforce imbalance.
3. Stretching & Mobility Work
· Find which stretches are hardest for you—those are probably your critical areas.
· Don’t just focus on the “short” side—balance both.
4. Know When to Involve a Specialist
If you truly have a bone length difference >1/2 inch and symptoms persist, a skilled therapist or ortho can guide treatment, which may involve lifts, therapy, or rarely surgery.
Key Takeaway
Don’t assume all leg length differences need a “fix.” Find out whether yours is structural or functional, treat what you can, and always address muscle and joint imbalances alongside any other interventions. Your entire body from head to toe will thank you.
it’s not just working out, it’s building a foundation for a better life.
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