Runners - exercises for knee pain?

[iismum]

I'm pretty slack about stretching, etc., before and after running - I don't do much and don't really know what I'm doing. Recently, I've been getting pain in my right knee after about 30 mins running, which gets increasingly worse as I run, though stops when I stop. This is maybe related to me not warming up and cooling down properly. Does anyone have any suggestions about the best way to do this, or pointers to advice on this?

Thanks!

I experienced the same & was recommended to take vitamin supplements that have glucosamine & after a few days of taking those, the pain went away.

My trainer also recommended using a roller after to stretch but I never did & it's been fine. Hope you get sorted.

Thanks one. I've never heard of glucosamine - would I get that from a health store?

Do you do stretches, etc., before and after running? I've always vaguely thought it was a bit of a problem that I didn't, but haven't got round to doing anything about it.

I get knee pain too in one knee; proper stretching does help, but it could be that your knee pain comes from your running style, in which case you might want to look for a running club where you can learn proper form.

I do some of the stretches in this knee stretch video

I had knee pain but it was other muscles that were the problem. The muscles running up the side of the thigh were too tight, IT band I think, and pulling the kneecap off to one side. Different stretches will help and strengthening exercises.
And stretching before a run isn't recommended. A brisk walk or a very slow run beforehand will warm up your muscles, then the same again after followed by some stretches. Apparently.

I also get knee pain - increases with miles. They really hurt at mile 10 of my half marathon. I need a gait analysis I've started taking glucosamine. I got 30 for 99p in Tesco - Value brad. Worht a try!

Thanks a lot for the suggestions. I'll start taking glucosamine and doing some of the stretches, and if that doesn't help I'll talk to someone about gait analysis.

The glucosamine vitamins I take are JointCare brand, but will try those Tesco Value ones as that's a great price!

I don't stretch before but do try & stretch well afterwards. Agree with the poster who said about starting gently & cooling down afterwards before stretching. My trainer did also mention the band but I don't have one & not sure what to do with it really!

Also make sure you are wearing the correct trainers which provide appropriate support. Have you had your gait analysed? If not, that's worth getting done.

Really like those knee stretches Homer - thanks for posting link. The last 2 are especially good for IT band.