Knee aches after exercise

[tommyspud]

Hi
I’m fairly active and regularly do HIIT sessions, cycle, walks and swimming and run short distances (usually 4-5k) once per week. My right knee has started to ache now after running, a dull ache, not a sharp pain. I had some running trainers from a specialist shop a couple of years ago and I wondered whether I need to go back and see if my gait has changed or whether to see a physio? Has anyone had something similar and what did you do?
It’s starting to ache now more regularly and sometimes after walking so I’m concerned it might be a problem long term if I don’t get it sorted.
Thanks 😊

Where abouts is the pain - above your knee, sort of "under" it, or to the side? The pain you describe sounds more like it could be ITB issues to me, which are happily quite easily fixed.

I have recently had similar knee pain after increasing my exercise- I asked my osteopath about it & he said not serious (dull ache like yours)

I think you might just be due new running shoes : the material deteriorates with time passing not just based on your mileage

Do you do plenty of stretches?
My OH has had the same thing and sports physio said very tight hamstrings were the main cause.
If you've ruled out your trainers (old / not right for you) that might be the next thing to look at.

Try new shoes, my joints complaining is usually a sign I need a new pair - every 6 months or 250-300 miles (whichever comes first) for me (but I'm not super young, it would have been a bit more in my teens and twenties I expect).

PS actually when I think about it - I got achy knees when I did a bit of jogging in my teens and just dropped the jogging, thinking it clearly wasn't for me, because those were the days before the information revolution.
When I started running again, there was an internet to tell me about the necessity of new shoes, and I was able to run all I liked then!

Thanks all.
@fellrunner85 it’s more in my knee cap, it feels dull and heavy if you see what I mean.

I’ll definitely go for new shoes as that seems to be the first point of call.

are your running shoes 2 years old?

if yes they may have lost their 'bounce' and your knees are telling you it's time for new ones.

I’d actually FIRST go get assessed by a sports physio or more specialist Osteopath. They can then do an overall assessment of your body, work on whatever it is and give you some tailored exercises to fix it. They’ll take a holistic approach to your lifestyle which sounds important in your case. I can imagine the HaiIT or cycling could easily be causing issues potentially. Eg with cycling if your bike isn’t setup correctly or cleats aren’t in the best position. A decent Osteo or Physio will be able to take that into consideration.

Go on recommendations! If you have friends who run, or are in any clubs - ask around. Likewise ask at the specialist running shop you mention - my local one has a physio based there.

It’s one of those things that sounds like it is worsening, so needs attention sooner rather than later before it develops into a full blown injury.

@whenwilliwillibefamous

Try new shoes, my joints complaining is usually a sign I need a new pair - every 6 months or 250-300 miles (whichever comes first) for me (but I'm not super young, it would have been a bit more in my teens and twenties I expect).

yep, exactly the same! I can get around 300 miles out of a pair of running trainers before I have to retire them for low intensity gym use and walking.

@purplesequins yes they probably are more than 2 years old.

@morningstarz thanks! I’ll ask at the running shop when I go to sort my trainers.

I had this, with a change in training regime during the lockdown this time last year - a lot more running on hard surfaces because the gym was closed.

I saw a physio, and she said I needed to stretch & foam roller my quads a lot more - she massaged my lower thighs and over my knees (not a pleasant sensation) to relieve tightness. I haven't had it since.

Stretch, stretch, stretch!

Thanks @LaChanticleer