Tips for knee pain after running

[Summerdaydreams]

After years of doing nothing, and looking at these threads, i decided to try running. I took it easy, and after 5 weeks, I managed to run 3k without stopping, I was so proud, but 2runs after, my knee was very painful. The pain is on the inside of my right knee to the left of the knee cap. It feels tender to touch and is most sore going down stairs and thobs a little. I am gutted as have not been able to run for the last 5 days. Is this serious? Has anyone any ideas as to how to treat it? I never thought I would say this but I really miss the exercise. Thanks.

No ideas I'm afraid, but following as I'm in the same situation

Anyone??

How old are your running shoes? Have you had a gait analysis?

Pretty old, They are just some nike trainers I have had for years. And no gait analysis, where would I get one of those?

I went to Runners Need. They get you to run on a treadmill and film your feet so they can see whether you roll when you run.

It sounds as though you need new trainers.

This is the thread I started asking how long trainers last.

DH is going through this. He ran three marathons in his 20's. Took a break for a few years and has just started to train for Berlin next year.

In agony after a 10k. He rested and took painkillers for a week and now has new trainers and knee supports which is really, really helping.

I bought some new trainers on Wednesday and I love them. No knee pain!

loads. New trainers it is then and a gait assessment. Is it expensive?

Will update you.

Ooo excited, there is a runners world nearby, I am going this afternoon.

GAIT!! Get one done and then you'll have a proper pair of running shoes. I trained and ran a half HM with ordinary running shoes. Big mistake. Crawling by mile 8. So had a gait and new trainers and no pain to be had!!

Gait should be free but you will be pressured to buy there and then. Try www.sportsshoes.com

Google IT band stretches. The pain going down stairs is very typical of an IT band injury and if it isn't this the stretches are good practice for runners anyway so they can't hurt.

The running shop near me charges £7 for gait analysis but you get that back against the purchase of trainers.

It's much less pressured than the places that don't charge iyswim?

Yeah, I think Runners Need sell quite expensive shoes.

its easy to say no! I just said "I'll be back on pay day"......never bothered.

Thanks for stretch suggestions.

Had the gait test Done. When running my feet go inwards. They didn't do a hard sell but I did buy some new trainers which feel soooo much better than current ones. They do a price match on their footwear against online competitors. So was happy with that.

Now I need to start running again, may be an easy one tomorrow.

Sounds fantastic. Hope you have some comfortable running.

Yes that happens during running as well, you can't go wrong along with icing your legs as well as stretching a daily, as well as taking a rest from running or biking till you feel the pain eliminated or you think you will be comfortable with it, i think knee braces help but i never rely on them i just ice and stretch.

My feet rolled inwards and tried some support trainers there and then and it was brilliant.

I went out for 8 miles the other day and realised that I was wearing my old trainers and I found a real difference.

Good luck!

I can not rave enough about a foam roller, they are terrible tools of torture but amazing!. I get a similar pain (I think from what you have described) and you can use it for the outside of your thigh- it sounds like your IT band (have a google). If you don't want to buy one straight away you could always just use your kitchen rolling pin and roll it up and down that area, or even a tennis ball or golf ball in your hand. There are good foam roller apps which show you how use it properly to target your sore areas. Hamstring stretches and hip flexor stretches are also good to do (you tube or google will show you if you don't know).

If going up stairs is a problem (I know you said going down) but walking upstairs backwards can be pain freewhenyou are sore :-)

Will check out foam roller!

Just to update, I have been making sure I have been stretching more, as i definitely think it was IT band injury and fingers crossed the pain has gone. I have managed 3 runs this week and so far so good. My trainers feel lovely.
so much for the advice.