Knee issue: Been running for just over... - Bridge to 10K

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Knee issue

Been running for just over 6 months, starting with C25k and had planned to building to 10k. Since hitting 7k my left knee has started hurting on rest days. Is it a case of it getting used to the extra pounding and increasing rest days or should I have it looked at?

18 Replies
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I would certainly get an expert medical opinion to check it out.

Are you doing stretches and strengthening exercises - these can really help the joints?

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To be honest, I've not done anymore that the C25k warm up of a 5 min brisk walk. I normally run home from work, following the brisk walk.

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Where does it hurt, exactly?  Have you got the right running shoes?  I speak with experience of knee pain!

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Bless you.  I would say listen to your legs!  A sore knee is a sign that you may need to think rather than keep pounding the pavements.  (1) have you been doing strength and flex exercises - I do them every day and have really noticed my legs are much stronger (2) do u run on grass or soft ground - I am loving going off road and it is much more kind to the shins and knee in terms of impact.  You notice uneven ground uses a range of muscles too so it is great for strong legs (3) maybe consider resting, I have had to take a week off once but I think rather than making it an injury rather than a niggle, it is sometimes just needed.  I always come back stronger and desperate to run after an enforced rest

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I have Karrimor Tempo 3 shoes and the pain is just below the knee on the inside. Made an enquiry with local osteopath.

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Have it looked at and get proper shoes too... and good luck!!

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I meant to add proper shoes after gait analysis...

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I take it my Karrimor's are not proper shoes ;-)

What would you suggest as my next purchase?

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Did you get them after proper gait analysis?? 

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No. How do I go about having this done?

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Osteopath off on holiday for two weeks. Cheek of it. Going to rest up for a few days, have another go on Sunday after work and make an appointment on his return. Thanks for all the advise. Any pointers for a quick warmup BTW.

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Here's an article which may help with warm up/stretching ideas...

runnersworld.com/ask-coach-...

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Get it looked at....

One of mine is like it. Local private physio just gave me a couple of massages on it that made no difference. 

Waited a year for the NHS (partly my fault - wait here is about 6 weeks!) and he has given me lots of strengthening exercises and said its a lower arch on one foot means I use the wrong muscles. Slowly getting better, but it's going to be a long journey. 

Good luck with it...

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Hmm.  It could need looking at if it's not improving.  I had a knee issue which hurt me when I didn't run.  I rested it but it still ached.  So, I threw caution to the wind and ran on it, albeit not very far or very fast.  I seemed to be able to run it off.  I carried on running it off, short runs each time til it got better.  I think it's about strengthening.  Our bodies have to be strong enough to support our running, especially when we start trying to run further, which means being on our feet longer.

Have you thought of switching to the trail for a bit?  Also if you're pounding then maybe you're running too quick.  

I hope you can get it sorted out and get back to trouble-free running asap ☺

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I have run in Karrimor tempo for ages, both road and trail versions.  I walk in them too.  I was dog walking in them yesterday in fact and marvelling that they've outlasted my Nikes and my Kinvaras, which were a lot more expensive ☺

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I would recommend first getting the gait analysis done at a local running shop to see the if there are any obvious issues.

If they can't see anything, then I suggest seeing either a sports physio and/or a podiatrist, rather than an osteopath.

Good luck,

John

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Do lots of stretches !!.  I had niggles during C25K.  Physio gave me extra stretches specific to those.  Consider adding pilates or yoga, which will stretch bits you didn't need stretching !!!  

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Knee trouble is never good , there could lots of reasons or causes, 

As long as you have covered the basics I.e. gait analysis, the right shoes for you, stretching and strengthening exercises and taking adequate rest days

As it appears to to have started since increasing distance it is sounding  like an overuse injury , doing to much to soon . 

The next steps would be seek advise from a doc or sports physio.

hope it is nothing too serious but better to get it sorted now rather than risk a longer period out 

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