Sore knees post run

[user1471471539]

I'm 50 and have been running for 10 years, I love it, particularly for my mental health. I run (not fast!) 3 times a week, a 10k and 2x7k and also do reformer pilates 2x a week. I'm probs at the upper end of my bmi (don't weight myself), don't think I've put on weight recently.
My knees don't hurt when I am running but they really do the next day! Ive got good, newish shoes, I stretch, I ice. I have knee supports I wear when I run.
All the advice I've seen seems to be to run less and cross train instead- does anyone have any other advice or wisdom? Or do I just have to bite it?
I'd really like to keep running as long as I can through my 50s and beyond...

I'd see a physio. Recently did this myself due to sore knee and it turned out to be due to weak glutes. Would never have worked out the source of the problem myself and it's loads better now that I've done the glute strengthening exercises.

I'd bet good money on this being weak glutes and ITB issues rather than a problem starting at the knee itself.

Clamshells are your friend, as are leg raises from table pose.

I'd agree going to a physio to work out what is going on. Icing is apparently no longer recommended as while it reduces pain it also reduces blood flow and lymph drainage and thus slows down the healing process - heat packs may be more helpful.

This is so helpful and reassuring, thanks chaps. I do clamshells in Pilates, I clearly need to do more. I'll consider a physio referral (and actually doing what they recommend ) And thanks re icing, will take that on board.

This workout is good:

You really DO need to add in some strength or resistance training once you're over 40.

As PPs have said, check in with a physio, and see about glutes - also quads& adductors. I'm very strong through weight training, and for a while I really had to focus on my glute strength - my physio said that most people have 'weak' glues, but in relation to what we ask them to do.

Some good exercises: body weight squats, moving towards weighted bar bell squats (even the bar weighs 20 kilos, so that's a good start!); banded crab walks; glute bridges - start on the floor, move towards doing them on a Swiss ball.

You should also train lateral movements, so you're not just training forwards & backwards.

You can find good YouTube or Instagram guidance on these. Try "Bob & Brad" (on YouTube)or JasonandLaurenPak on Instagram. Bob & Brad are physios; Jason & Lauren Pak are really sound fitness trainers.

Came to say the exact same thing! Two sessions with a physio and I was back out running and pain-free.

To the OP, next time you go for a run do some clamshells immediately beforehand to wake your glutes up and get them firing.

Okay, looks like it's physio time for me- I'd been assuming the reformer pilates was 'enough' resistance training but clearly not.
Tbh I'm so glad that it's not just age and acceptance from here on!
I will def take the advice re the clam shells. Thanks again everyone :)