Sore knee after running.

[TripleChins]

I used to be very fit and strong due to doing a lot of crossfit, but totally got out of the way of exercise over covid.

The last few months I've started back to the gym and am doing couch to 5k on the treadmill and using the weights machines to build up my strength again.

For the first time I'm really enjoying running, having not done much before, but I've come down with a sore knee.

It started hurting after a 5k run and leg workout on Friday. Tried to go easier on it on Monday so did a 3k run and worked out my upper body instead, but it's still twingy so I've decided to tat away from the gym and rest it for the rest of the week.

Is there anything else I could be doing to heal my knee or to prevent it from hurting in the future? I was really enjoying the running and seeing my fitness improve, I'd love to get back to it.

How worn are your trainers? I find that's usually the reason if I develop an ache. I change mine every two years.

yes to shoes.
as soon as my knees 'squeak' it's time for new running shoes.
also, running outside is less hard on knees than onbyhd treadmill.

Trainers are new (asics)

Yes to shoes, but if there are PTs at the gym can you also get some advice from one about stretches & knee exercises for runners? That’s what mainly helped me. This kind of thing. https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/

That's a great link, @EmpressaurusOfTheScathingTinsel. I'm going to try those.

I have sore knees, especially the left which, in addition to mild arthritis also has a meniscus tear.

I stopped running, but have recently had a steroid injection which has controlled the pain enough that I can run at the moment. I wonder whether, if I were to perform all those exercises diligently, I could continue to run. I hope so.

Could be your IT band, if so, you need to masssage (and hard) the thigh going from hip down the outside to the knee (preferably on a foam roller) Also do clam exercises (lie on side feet together, legs bent, open top knee keeping feet touching). Do it for 5-10 mins after every run. If it is IT band, it's because it gets tight and pulls your kneecap slightly making your knee sore

So there's a couple of things.

1. check your new trainers are "generic" and not designed for a specific pronation - ASICS do tend to specify one or the other. Over pronation is when you roll your foot inwards, under it rolls out. If you over pronate and your shoes are for under pronation they will exaggerate your over pronation and vice versa.

2. to stabile/support your knee when running you need to strengthen specific muscles. Most people either don't bother or only focus on glutes and hamstrings. Make sure you are doing strength and conditioning exercises in the gym for things like your abductors, adductors and hip flexors.

3. I would never run the day after a heavy leg day. Same day yes but not the next day. The day after is when the muscle tightness kicks in, in my personal experience even if I feel ok and don't have any major DOMs I can still tell that my running form and gait is "off" and if I'm running slightly off I get pain in one particular knee!

4. from the fact you use past tense about your previous fitness I'm going to make a massive assumption that you are at least mid 30s if not early 40s? Are you eating a balanced diet and taking the right supplements? I take a multi vitamin, vit D, codliver oil and extra protein every day. If I slip (at Xmas I was poorly and didn't religiously take them for over a week) I can tell! My muscles and joints ache more after exercise.

I'm mid 30s, diet generally goof.

I will check out the trainers, thank you.