Knee pain while jogging

[Richardbc]

I'm looking for some advice when jogging. Over the past two years I have been on a fitness journey. Two years ago I couldn't jog 200m without getting out of breath. Now I can jog 5k in under 30mins with ease.

Therefore I decided to push distance out to 10k and did a few runs.

I went away on holiday and cycled loads back at the start of may since then I can still jog 5k. But then I get Sharp pain in my right knee down the outer edge. Which means I have to stop and l limp home. Then the knee is better after a night sleep.

It's really strange that the knee pain has started after lot's of cycling. Well lots for me and it always strikes at the 5k mark. Any idea? Thanks

Did you go straight from 5k to 10k? If so that’s why… shouldn’t increase distance by more than 20% at a time really. Certainly not 100

It's been a gradual increase. But more like 40 percent jumps. The knee discomfort started after a couple of successful 10k. Pain now kicks in around 5k. Any ideas on healing my knee?

Outer edge of your knee, and it's come on after upping the mileage - it's almost definitely your ITB. It's a classic injury that most of us have been through, if not several times.

Google it, but the main thing you need to do is strengthen your glutes, and foam roll it in the meantime. Plus clam shell exercises all the time, not just when injured!

Agree with PP, sounds like ITB and glute issue (I’ve had the same knee pain at side/back but if I foam roller my glutes and ITB before I head out it stops it hurting.) Definitely clam shells and other glute strengthening exercises. Cycling can be glute intensive so possibly after the cycling it’s created a bit of a weak/stiff spot when you run, where you need to you needed strengthen and stretch your glutes and ITB.

I would get it checked out.
I had similar and it turned out i had a complex tear and needed keyhole surgery.

I used to be an experienced runner until I got injured ( amd fat). Thing with increasing distance is you get to a point when you feel you can go a bit further and then some...however bodies have a way of pissing us off and catch us out. You may have increased too quickly, not stretched or cooled down. Outside could be meniscus but the pain doesn't usually stop. Could be IT band syndrome which responds well to treatment. Make sure the muscles around your leg are strengthened, quads and hamstrings esp because tight leg muscles and shin splints make knee pain much worse. Have you got decent trainers?

Hey @Richardbc - I think everyones suggestions including ITB pain and possible meniscal issue sound reasonable. Do you get any associated swelling within the knee? Is there any stiffness as well? I guess the other key question is the pain within the knee itself on the outer border or just above on the bony bit (this is where the ITB crosses your femur).

Thanks all for the great advice. I'm thinking it's ITB, probably from upping the milage to quickly. The pain/discomfort is definitely down the outer side of the knee while running after I hit about 5k. No swelling but feels weak for a couple of days after. Once my right foot did feel a little swollen too.

The swelling question would be just to make sure its not coming from the knee. If ITB issue - glut strength and control is typically a cause for this.

Simple way of checking your glut strength - try and do a single leg squat on a chair. If you find your knee going inwards or find it hard - there is your answer. Your knee goes inwards as your gluts are responsible for keeping your hip rotated outwards.
When running you put up to 3-4 times your body weight through each leg when striding. Your gluts are one of the main powerhouses of your lower limb and absorb most of this load. If 'weak', they cannot absorb the load as well and the force gets transmitted elsewhere - e.g. IT band.

I had this when I did the 5km last time. I have had meniscus repair a long time and have tight ham strings/ITB. Time fixed it. I stopped running TBH. I now do swimming and weights and have just started C25km so be interested to see if it returns. I have some very cushioned running trainers for over pronators.