Think I have runner's knee *sobs*

[Lottapianos]

I run 2-3 times a week, between 5 and 10k each time, always on the treadmill at the gym. I also walk 2-3 miles a day while carrying a fairly heavy rucksack (commuting).

My knees have started playing up in the past couple of weeks, left knee in particular. They are mostly fine when I'm walking, and actually mostly fine when I run, but become a bit painful when I increase speed on the treadmill. Hamstrings are sometimes a bit sore, as if I've overstretched them, even though I've just been walking. If sitting in a chair at the office, when I extend my lower legs, knees sometimes 'pop' or click, all painless but it feels weird. Left knee feels irritated under the kneecap and a bit stiff.

I didn't run at all last weekend to give them a rest, but did quite a bit of walking, which was fine. I did 9k on Monday at a slower speed than normal and that was all good. I did 7k last night at a moderate speed and knees are really not happy today.

I really DO NOT want to have to stop running so please help! Any advice about particular stretches or exercises that I should do to help strengthen and support my knees? Should I stop running completely for a couple of weeks and do other non-impact stuff at the gym? All advice gratefully received. If it's relevant, I'm 39 and not overweight, no general health concerns

bump

I'd see a physio TBH, they'll be best placed to work out what support you need.

Yes see a physio for some great exercises to do to build muscles up. Also have your running shoes and gait checked. You could be over or under probating leading to poorly knees. An excellent strength and conditioning routine should sort you out.

I'd try really thinking about your running form - it's easy to heel strike on a treadmill as its all so cushioned. Slow down, focus on being up, light, midfoot strike under your hips and no twisting

Physio consultation.

Meanwhile ...

Foam roller - look at YouTube vids (mostly by US physiotherapists) for a tight IT band. Roll across the front of the hip, and also down the side of your thigh. It can hurt - which means you've hit the spot!

I like the geeky funny dad-dancing "Brad and Bob" videos.

How much do you stretch after a run? You should be spending around 20-30 minutes doing releasing stretches after exercise. And not just legs - you may need to release your lower back & hips - it's all connected. Try lateral trunk swings, hip flexor stretches with a sideways lean, runners' stretches, calf stretches, calf raises, and leg swings to free up the hips.

Also, are you mostly sitting all day? The contrast between sitting for 8 hours, then running, could be causing issues.

How strong are your quads? They help hold & protect your knees. Stretch your calves also. How tight are your hamstrings? - if they ache after a normal run, you probably have tight hammies, and maybe weal glutes. I do probably around a 100 squats every second day, but still have to work on activating my glutes. My physio says most people have weak glutes.

You could replace at least one running session with a strength/weight lifting session. I do this and my fitness (peak flow etc) is better than when I was just running on a treadmill. And I've lost weight, and my knees are still good at 60.

But see a physio.

Thanks all. Will look into a physio appointment. I haven't run since Thursday, I did rowing and elliptical on Saturday and my knees are feeling much better already. Going to leave it another week or so before I brave the treadmill again. Will look up the stretches and exercises you recommended too