Anyone managed to get rid of 'runners knee'?

[Borntoflyinfirst]

I'm on week 6 of couch to 5k but I'm really struggling due to pain in my left knee. The pain is just under my kneecap on the inside. I have purchased new trainers from a proper running shop which stopped the pain straight away in the other knee but I can't seem to get rid of it this side. I don't think it helps that I work in a preschool so am constantly bending/squatting down even on non running days. Have tried not running for about 5 days but the pain returns. I have used ibuprofen gel and tablets which help a bit but not much. Any experiences for how to stop it? I really want to keep running!!

[mumsnitter]

Go and see a physio. You need exercises to strengthen the muscles that support the knee. Be sure to stretch loads. Good luck

[MrsTerryPratchett]

Get someone who knows about running to suggest stretches. I have a thing in my foot that travels up the outside of my leg and it was terrible when I tried couch 25K on my own. Now I run with a group and the leader tells us how to manage all the aches and pains.

Also RICE rest, ice, compression, elevation.

[NomDePlumeReloaded]

Yes. Go and see a physio.

I had knee pain (particularly coming downhill or downstairs and when running further than 6 miles) and it was/is ITB syndrome, really common in runners of all levels. A result of overtraining and/or weak glutes (not cross training between runs to strengthen the other muscle groups). I was given a set of exercises to do twice a day for a month, then return for another set (and so on). I was also encouraged to do other forms of training between runs to build my strength and flexibility (I swim and do yoga now). The exercises have really helped and the pain is lessening, I'm hoping to get back to longer distances again soon (I'm sticking at around 5k at the moment).

[EmpressOfTheSpartacusOceans]

Yes to glute exercises, I got advice from one of the trainers at my local gym & working out three times a week has made a big difference.

Other helpful things for me we're mixing surfaces (going from just running on pavements to doing half my runs on grass) & taking daily Omega 3 supplements.

[Borntoflyinfirst]

Thanks everyone will investigate further.

[voobylooby]

Glute exercises and foam roller worked for me.... or my OH would 'massage' my ITB! Worth seeing a physio and if you can afford/fit it in a sports massage.

[Disabrie22]

I had this - ice it up as much as you can, rest so it goes away properly and take ibuprofen