To ask for a physio referral for my slightly sore knee

[AliceScarlett]

I've been running for 16 days (total couch potato 2 weeks ago) yesterday I ran 4.5k. I think I've just overdone it haven't I? It's self induced and I'm not in a lot of pain. It's just SO annoying, I'm amazed I can run, I don't want to give up or get out of routine, but I don't want to injure myself long term.

Going to spend stupid money on running shoes tomorrow because I'm currently in old trainers. I've googled home treatment but the advice is conflicting and confusing.

Could I go to my GP? The NHS is under so much strain atm, I don't want to waste their time.

Good on you for taking up running. But I'd be very surprised if your GP would refer you for having a slightly sore knee and not wanting to give up running. They're probably going to suggest resting and maybe taking an anti-inflammatory like ibuprofen.

My personal advice is: RICE - rest, ice, compression, elevation and paracetamol/ibuprofen for a few days. If it gets better then make sure you warm up and cool down properly, take the increase in exercise a bit more gradually. If it's not better after a few days then maybe see your GP.

The new trainers might help. Running in old (worn) ones, or ones not designed for running, isn't great.
But you don't need to spend "stupid money" on a decent pair. (Well it depends what your definition of stupid money is!)

If your new shoes don't make a difference then yes go see your GP for sure.

And I really like my asics for running, got them cheap on Amazon

I agree that I'd just rest it for now. Even if it got worse, I probauwouldn't bother with a GP. I'd go straight to a sports physio. In my experience, GPs can have limited experience of sports injuries and normal NHS physios don't really know how to treat them because, quite rightly, they spend most of their time dealing with other sorts of issues.

errr i wouldnt ask for referal

im still sore after a exercise class on monday due to not doing it for 4 weeks, id never go to my GP and ask for a referral

if i was still sore in a few weeks with no exercise then maybe, not at the moment

give it a rest for a few days then take it easy, your body is adapting to the exercise

RICE! I forgot about that.

£100 for shoes is stupid money imo. A shop near me does gate analysis, I think that is partly why they're so expensive.

I think I'm being bratty in that I don't want a 5min chat with my GP I want a couple of sessions with a physio, that's demanding and entitled isn't it?

Sports physios...see when I think I'll have to pay suddenly I'm not so keen on the idea.

Just to clarify it's an old injury, the pain is sharp and I'm limping, It's not just the normal-after-exercise sore.

Physio is self referral where I live, check if it's the same where you are. I would definitely self refer if RICE didn't help and it was still sore after a week and no signs of improvement.

Sorry but yes you are being demanding and entitled.

You have had a problem of 'slight' soreness after a relatively short period of exercise which your body was not used to. You have more than likely just overdone it and need to RICE.

If you have an ongoing problem in a couple of weeks then go to the GP but not now.

Boom! Thanks Dame Amazing name BTW.

X posted but still think you should RICE first and give it a chance to heal.

OK, I'll give it a week or so. That sounds sensible.

Six month waiting list for physio here. By which point you are cured, gone private, or crippled!

Blimey!
I had spd for 4 years and even so just managed and couldn't bring myself to go back to my gp
And various other aches and pains related to exercise. A lot of it can be put down to bad posture, ill fitting/unsupportive clothes, inflammation and so on.
Pay for a sports physio?
Also, I put a lot of ailments down to just getting older

Where I work we aren't allowed to refer for physio unless the problem is ongoing for more than 6 weeks unless certain criteria are met. So it's a bit of a postcode lottery really. Id try RICE and anti-inflammatory meds for a couple of weeks personally.

I pay for my physio. That way I can just phone up and book an appointment

Just pay for physio. With a sports specialist. I got offered an NHS referral with a 3 week wait but I've still elected to go to a recommended sports physio as I can't guarantee a specialist on the NHS referral system. It's about £30 a pop and from previous experience well worth it.

I run in £19 D30 from Karrimore - OP are you stretching properly - especially your quads?

an awful lot of 'knee problems' from running are more to do with the surrounding muscles tightening and pulling on the ligaments around the knee - rarely the knee it's self

ICE and make sure you wear running shoes and stretch well

oh and I'd pay for a sports massage therapist initially - they will identify the issue and deal with it or refer you to physio

Alice! In terms of the fancy shop with gait analysis - go to the fancy shop, have the fancy fitting and videos and images of your foot pressures and all that jazz. See which trainers feel best or that the recommend. Then, don't buy them, remember the name/code and size, and come home and buy them online! Often you can get last years (less popular) colours or model for super cheap. Case in point: my super comfy New Balance trainers RRP around £100. Got them online for £30! Admittedly they are a hideous mint green/barbie pink combo, but that doesn't bother me and for running they are great!!

^ I can see why people do this, but I think it's pretty unethical. Running shops wouldn't survive if everyone did what you suggest. If you go for a gait analysis, fancy fitting, videos etc, and then walk out knowing fine well you're going to buy the recommended shoe elsewhere, you've just totally wasted an hour or more of their time that they could have spent with another customer who might have bought something. It's the same reason that most small independent shops that offer free specialist knowledge (eg bookshops/cookshops etc) are dying a death.

Re: physio, I agree with recommendations for paying to see a private sports physio if your knee doesn't improve. But as people have suggested, it is worth resting for a week to see if it helps. It does sound like you've been overdoing it a bit and your body needs time to recover. I am injury prone and only run on alternate days even when training for something.

That is true Findo and I totally accept your point. Generally I find a happy medium of getting fitted and buying in the shop every few pairs of shoes, and then repeat buying online until I feel another fitting is required (I run a lot and so get through shoes quickly). However, I also think that getting people into running is really great, and if they can't afford full price shoes, it's better they do this than get cheap crappy ones that don't fit. There are plenty of MAMILs with more money than sense to prop up the specialist shops!

The shop near me charges £20 for gait analysis, which makes sense as I can see how people would buy them online, they take the £20 off the price of the shoe if you buy them that day or up to a month later.

I'm not stretching, is it right that you shouldn't stretch beforehand? Cold muscles or something?

I think nearly all of my muscles are weak as I've been completely lazy for years. I've been doing core work since running, but don't know what other exercises to do, the information is so conflicting.

My foot on that leg also slightly turns out, so I think I'm running on it wonky.

Middle Aged Men In Lycra worth that Google.