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.

It's one of my favourite acronyms!

I got my asics from RunnersWorld and they film your gait in lots of different shoes. They provided me with the best 'three' at different prices and I chose from there. Paid about £90 I think.

I don't think GP referral to NHS physio will really help unfortunately. I had a knee problem last year - found it very hard to walk. I was referred to NHS physio, waited for that and then it wasn't much use at all. They barely touch you and just give you some exercises to do. Some made some improvement, some made it worst. I was sorted when I went private.

New shoes made biggest difference for me definitely. Felt like running on air compared to old trainers!

Ds runs 300 miles a week, any injury or strain he always rests. You need to warm up before you start your run, it is also worth going to a place for trainers where they test your gait. Ds bought his first pair from the shop where they tested but now buys them online. when you restart your running if poss run on grass as opposed to tarmac.
I hope you recover soon, running is great exercise and makes you feel great.

You are wasting your time and NHS time going to your GP for that. You need to pay to go to a proper sports physio. They will advise you on everything from stretching, the right shoes, how to build up your running safely etc.

You should stretch before and after running.

Tbh I am really shocked you are even considering wanting physio on the NHS for this.

You are doing something new. You are going to ache, especially if you are going from doing not much to loads.

I would be surprised if a physio could even help.

I started kick boxing last year. Aches all over for the first month or so. Just got in with it, that's what happens. I had two weeks off due to injury a few weeks ago. First couple of sessions back, I ached again. Now I am fine. Just a bit of muscle ache after intensive sessions.

New trainers will probably help. But I have always just got 'running trainers' from sports direct.

Go and see a private physio. You don't need one though after 16 days of running and a slightly sore knee, just have a rest.

To be honest NHS physio would keep you waiting months to be seen. See you for all of 10 minutes and send you a away with a handout of exercises to do.
If after of rest it's no better you need to pay to see a sports physio I'm afraid.
And I say this as an NHS healthcare employee so I'm not knocking them.

Without wanting to sound like a marathon/running bore, here are a few tips that'll help, I think.

1. Do not bother your Gp with your ailment. It's part of the package of being a runner. If it persists, go to a sports clinic.
2. Your warm up & warm down are as important as your run. There are thousands of programmes on the net. I do light stretches to start.
3. Spending the £20 on gait, is an investment and is preventative. Do it
4. Enjoy yourself, running is a brilliant release, gives you head space, burns calories & releases happy endorphins.
5. Read up on fartlek. Great for runners of all experiences, especially newbies

Just spend the £20 on gait analysis and then you can buy decent shoes elsewhere for cheap! It's almost certainly that. Also, yes, are you warming up, warming down and stretching? I see about thirty people with knee problems a week. I'd say 25 of them were caused by tight quads and hips and muscular imbalances. When you do your core work, do some glute/hamstring strengtheners too. That's all a physio could tell you right now I think.

I'd do a combination of gait analysis, new trainers and paying to see a sports physio. The physio will be able to identify the problem and any other muscle imbalances which could cause trouble down the line and give you exercises and advise you on appropriate stretches too.

But I can no longer run partly due to following GP advice when I first injured my knee -told her it was stiffening up whenever I ran and was told that if I could run there was no reason to stop. By the time I couldn't run any more I'd shredded half the structures in my left leg. Several operations later, a good sports physio and podiatrist have been instrumental in getting me back to at least some activity.

I thought I had a knee problem for years, after finally cracking and seeing a chiropractor about lower back issues it turns out I have an issue in my pelvis, resulting in incredibly tight hamstrings that cause pain elsewhere. I'm now seeing a sports therapist too for exercises to switch on muscles that haven't been working properly for years. Just two weeks in and I feel much better, it's not cheap (I pay in bulk so about £32 a session and I'll prob have at least 10 between chiro and sports therapy) but I see it as a long term investment in myself.

I always found that just running leaves me sore and prone to injury. Mix in strength work and interval training. A lady I met through a Kettlebell class shaved loads of time off her 10k after adding in strength work.

And definitely get some new trainers, though there is debate around whether all the padding is actually good for you! But whether you switch to barefoot running shoes or super supportive shoes they would be better than a knackered old pair.

Look up about a tight IT band and patella-femoral pain syndrome. Sounds like you might have a bit of both. You can find stretches and info online.

"Patello-femoral" that should say

Thanks everyone, I spent £112 on OD running shoes. Apparently I'm neutral! Hopefully it will be worth it. Gonna RICE now.

Make sure you're not increasing your distance too quickly and giving yourself sufficient rest days too. It's quite common to get over keen and overdo it. And then you don't give your body time to adjust and end up injuring yourself.

^^ This is what I have done