Runners...help with sore knees please

[Redwren]

Morning all

I'm relatively new to running, started after christmas with the couch to 5k. I now run 3 times a week usually either one 3km and two 5km or two 3km and one 5km.

My knees are getting really sore, any tips?

I've ordered new trainers as I think mine are heavy, my arches do fall in slightly so I use insoles and I make sure to have a good stretch afterwards. I'm also currently using a muscle ease oil, I'm aware it's probably not going to help my knees but I figured it would be good to relax the rest. Also if it makes any difference I'm not overweight

Thank you

I’d see a podiatrist and a physio who can analyse your gait. The pain in your knees indicates that there is a problem that might get worse.

Running injuries are often cumulative and compensatory, so it will probably be something to do with your technique, or your natural body shape that has built up over time. Are you resting properly between runs? Rest, ice, compression, elevation (RICE) treatment will help.

Do you do any cross training or strength training? Or yoga (there's a brilliant yoga for runners by Adrienne that will strengthen you up all over) Sometimes the place where you have the pain isn't actually the place where it's originating from. I get all manner of aches and pains but they all stem from my bunion toe and my terrible week arches and doing various exercises on strengthening my feet has made significant improvement to an ongoing hamstring injury. When I say they are compensatory, I mean that due to X problem, you compensate by running oddly which then causes pain further up your leg.
(Even just stupid things, like currently my running shorts are quite tight, due to my lockdown diet , so my phone digs into my hip which is affecting my stride and causing me pain in my glute in that side )

You can buy a sort of stretchy brace from pharmacies which can help hold your knee in position while you run, or you can K-tape (but it might not be your knee that needs taped) and your new trainers will probably help you too.

Agree with Iamthewombat but in the meantime, look up online how to stretch your IT band, and strengthen glutes.

It’s very common to suffer with leg pains, especially knees, when you’re relatively new to running. It will resolve as your legs build the ‘runner’s’ muscles. As PP said, cross training, stretching, and if you can, do strength exercises for your legs and glutes on in between days. Knee supports will help with the pain, but would avoid wearing them on runs themselves.
Also, try to alternate the surfaces you run on, concrete and tarmac are very hard on the knees, try and find a trail or something off road for one of those weekly runs

Yeah if you're developing pain so soon into your running career there is something going on with the way you run, or a muscle imbalance.

It can be fixed though. It's tricky at the minute because you can't see anyone in person to prod you, but you could try a consultation over the phone with a physio, see what they suggest.

Alternatively I would start a daily programme of strength work - planks, press-ups, squats, burpees, leg raises and so on. There's lots out there on the internet. Have a look for a 30 day challenge type one - it will be intense, but if it doesn't start making you feel better by the end I will be really surprised. My clicky knee is a lot less clicky since i started one and my nagging hip issue is also improving.

Rolling your IT band will help, also I found I had a very bad gait when I started, my knees turned inwards. I did a lot of strengthening exercises with a PT using a band to try to encourage my knees to stay outward.

I agree with getting your gait analyzed. I have on/off issues with my right knee it's mainly from a weak core ( after having my most recent child) so I do yoga, core strengthening, learnt how to active my glutes ( sounds weird I know but it is important).
How did you buy your shoes. I have a shop that I've used for years, and they also video my running and technique, it's owned by two very experienced retired from competition runners. They fit my shoes for me. I have very narrow feet, so majority of shoes float on me.
So definitely make sure you have the correct shoes too !

Thank you all very much

I will google it band now, never heard of it and I will try and book in with the physio when they reopen.

I'll also look at yoga, I might enjoy that. I've tried other workouts in the past but really dont enjoy them and know I might do it once but then wont bother

When I first started as was wearing an old pair of trainers and after a month or so I got bad pain and knew I needed more support in my arches. I spoke to someone in a shop, I had a two pairs with me i liked and was recommended one over the other but in hindsight this was the wrong choice, they are too heavy. I tried my old ones for a run at the weekend and while I liked that they were so much lighter the pain has come back big time. I've ordered a pair of nikes online, these are the ones I had previously tried on and liked. The local specialist shop who help and video you is closed atm and I think it would be too expensive for me atm. Thanks again I really appreciate the help

Just had a Google and definitely sounds like IT band pain that I've got. Will buy a roller today