Knee pain

[nurseljh]

I'm struggling for the first time with pain during runs and I'm frustrated. I have been adding miles - not big amounts, but adding more weekly. The runs have always felt so good! Until the last 2. I made it 3.3 of 4 miles and felt a cramp just above my knee. I slowed and walked a bit. By then, the pain was severe. I had to sit down. When I tried getting up again, I couldn't even walk. So I waited several minutes, desperately coming up with a plan for my hubby to come rescue me - although I was quite a distance from a road. Eventually I was able to slowly walk back to my car. Today's run was going to be a 5K in practice for Saturday's race. I had to walk it - and walked it extremely slowly. I had to stop for pain. It was worse when walking uphill. It was in both knees this time. Any ideas? Is it from overuse? Is it from not enough quad strengthening (I do regularly do squats, yoga, and core work). Any ideas are welcomed! I've made the decision to sit out of Saturday's race. It makes me terribly sad, but I don't want to damage my body! Thanks, guys!

[Razouski]

I’m no expert but it sounds like you may have overdone it. Have you been sticking to the 10% rule. I had a dreadful Achilles problem after pushing myself to far too quickly and ended up on the IC for a few weeks when I was building up to my first 10k.

You must be gutted about cancelling the race but it sounds like a sensible thing to do. If it doesn’t get any better then it might be wise to seek a medical opinion.

[Irishprincess Graduate10]

It's sounds like overuse. As Razouski says, make sure you stick to the 10% rule (don't increase TOTAL weekly mileage more than 10%). You should also reduce mileage every four or so weeks to give your body a break.

In the meantime, rest up and wait until you're completely pain free and try a gentle short run to start with and build up slowly. Continue with the cross training, stretch every day and use a foam roller on your glutes, quads, calves and hamstrings.

Sorry about the race but you did the right thing and there'll be other races.

Injury is temporary, running is forever 🙂