Knackered knee after running

[FourForYouGlenCoco]

Have been a runner on and off for years, recently started weight training at the gym (6 months or so) and dialled back the running for a while. Picked it up again and I keep getting pain a couple of inches above one knee - feels like a bad bruise every time I bend the knee. It lasts for a few days and then eases off. I'm not going particularly far or fast - 5 or 6 miles max, mostly less. Have never had anything like this before and I don't know what's causing it or what to do about it! I really don't want to have to give up running as I love it. Help please!

Physio...
That said you could experiment to try to pin down what causes it.
I have found out that wearing a knee warmer after running makes my knees not ache.

I had something very similar, tried all the usual things & finally mentioned it to one of the trainers at my gym. He suggested omega 3 supplements and they made a big difference.

Empress that's interesting! I have some that I am rubbish at taking, will dig them out and get better at remembering.
Will also do a bit of trial and error Brexit, maybe a support or something might help.
Thanks guys!

Mine felt as if I'd whacked it on something, Four. Does that sound right?

Yes that's exactly it Empress! Like an internal bruise.

Have a google and read up on patellofemoral pain syndrome.... manage with RICE (rest, ice, compression, elevation) when it flares, physio/exercises to strengthen surrounding muscles, use of strapping/support if needed. Running is really unkind to knees though! My physio has suggested cycling and swimming instead.

Four, when I described it to the bloke at my gym he explained rather apologetically that it was down to age-related wear & tear, hence the need for the supplements. I winced a bit (mid-40s) but took it on the chin (or rather on the knee).

Run flatter and cross country? But first take a long break. You've probably pushed yourself too quickly.

Depressingly I'm only 27 so i was hoping to get away without age-related trouble for a few more years at least! Lots of helpful advice, thanks all.

Strengthen quads and glutes. Them being weak pull your knee muscle out of place. It's tricky doing quad exercises with a sore knee but there are some that don't involve bending

My knee pain was linked to weak glutes and lower abs. A sports physio sorted it out in three sessions

Interesting about the Omega 3, I have taken them for years. I'm having surgery in a couple of weeks and have been advised to stop them beforehand as they can allegedly cause blood thinning. Anyway I saw my consultant on Monday (who's doing the op) and he told me to stop taking them, they are a waste of time and money, there is no reliable scientific research to back up their claims of helping joints. I'm going to keep taking them after the op

Oh, also, how are your feet? Physio (& podiatrist) have both identified that I have very high arches and if they're not properly supported I overpronate which pushes my knee out as well. Shoe inserts have helped.

How are Omega3s supposed to help joints?

Disclosure: the evidence I've seen suggests n-3s don't really help anything. But I want to be open-minded.

I've recently started running and I've had this. Stupidly I ran before it was fully healed and eventually I have had to stop and it's taken 3 weeks to go! Niggles if I bend too much or wear flip flops! I am going to try a run at the weekend but will stop if I can feel it at all as it goes so long to heal.
I got decent trainers from a running shop where they analysed my running and also grabbed a knee support which made a big difference (even tho it looked a bit like I was tagged around my knee instead of my ankle!

Have you tried stretching your IT Band out regularly? I was at first very cynical when my husband told me that was what my knee pain was, but it fixed me and I've managed to increase my mileage lots without any knee pain at all. Lots of stretches online.

Tim I'll give that a go, thanks!
Phoenix rubbish feet - high arches here too. I do have a pair of proper running trainers but they've seen better days so will think about replacing.
I am slightly hypermobile too which I know doesn't help - it's never caused me any problems but I think everything is just that much more likely to fall out of place when lifting, running etc. But was at the gym yesterday, stuck to relatively low impact stuff + free weights and didn't let form drop for even a millisecond, and I seem to be ok today. So touch wood I can strengthen everything up, will use these excellent suggestions and hope it doesn't happen any more (was really bloody painful!)
Thanks so much everyone

Yup slightly hyper mobile here too! Blessing and a curse

Learning more about how my body works and working with it rather than against it is not only very interesting but meaning I can do things exercise wise I never thought I could a while ago though. Different forms of yoga have helped massively in getting to know all my joints, tendons etc.

I can't remember if I mentioned up thread I've found acupuncture work wonders for when my knee pain flares. Learning how to strap it up can instantly decrease pain too. Otherwise I have tubes of voltarol gel liberally scattered around my life for when I need it urgently!

Am also looking at investing in a Neuro Trac device, they're around £70-80 and there are lots of different models, have been looking at the sport which is muscle stim only I think and the rehab which does both muscle stim and TENS. Now I've done my research on them going to ask my physio about them at my next session. I do like the idea of a machine strengthening my quads whilst I watch telly of an evening l

If rubbish feet - I cannot recommend enough going to see a good podiatrist and getting inserts or individual recommendations for all your day to day shoes, she also showed me a taping technique to stabilise my ankles when doing a lot of walking which has helped reduce knee pain after long days on my feet (when I remember to do it!).