Knee ache...

[shinyhappy123]

Hello this is my first time writing on this forum...I graduated 8th December and have run 5k three times a week since then - I'm proud of myself ! I do have aspirations to get to 10k and maybe even beyond and I LOVE running. Only problem is my right knee, which although not actually PAINFUL, constantly aches and twinges. It's done this since week 5 of the plan. On the rest day(s) it recovers, but is set off again as soon as I lace up my running shoes. I am seeing a physiotherapist/sports injury person tomorrow morning (£42...eek), but I wondered if anyone on here had any ideas/tips/whatever to maybe point me in the right direction. I am 54, not overweight or massively unfit and reasonably active. I've never had any problems with said knee before. Am worried the physio might tell me to stop running...... Or am I making too much of it? 😖

[JoolieB1 Graduate10]

I have a twingy knee sometimes, I graduated 14 weeks ago and do 3 runs a week, started with 5ks and then it sorta expanded and I have done 3 X 10k now. My knee always has a grumble if I overdo it, I do listen and reduce my runs, make sure I put in a good rest day and so far it recovers. One thing that helped a lot was to do stretch and flex exercises on rest days. When I run, I don't move my knees much and I think they get stiff and so moving them seems to ease the ache. have you tried stretching before and after your run too - if my knee gets stiff on a run, I even lift my legs forward or back, might look a bit strange but if it helps I do it!! Julie

[shinyhappy123 in reply to JoolieB1]

Thanks Julie ...and yes, I think I have been seen running doing some weird high kicks in the style of Basil Fawlty ha ha. I should try some strengthening exercises I guess, hopefully my amazing £42 worth of physio will at least involve some meaningful homework. I'm such a div that I really need to be told in words of one syllable, EXACTLY what to do. Which is why C25k worked so well - I just did what I was told and didn't argue !

[Irishprincess Graduate10]

The surrounding muscles might be tight. Are you stretching after each run? It might also help to use a foam roller on your hamstrings, quads(front of thighs), ITB and calves. Hopefully the physio will give you the right answer.

[shinyhappy123]

I saw the lovely physio, it seems that my knees roll in (!) when I run and this is aggravating the ligament. Apparently I need to strengthen muscles around hips; she gave me some exercises. Also some Pilates-style exercises for basic core strength. As I am a good girl I will do as told. Feel I got my £42 worth as was there nearly an hour, also had ultrasound on knee and she stuck some tape on it that stays put for 5 days and helps to take the strain off the ligament. She says I can keep on running (phew) but shelve the 10k plans for now. Now that's a shame as I REALLY want to get to that point, but will have to hold back the big guns right now. Will have to be sensible - sigh. I also made an appt to go back in a couple of weeks for progress review. Don't mind paying as long as it gets knee sorted out. Thanks for the replies; its good to know I can spout it out on this forum even when no-ones listening at home! Ha ha x