Advice needed

[Sinanhawat18]

Hello,

Since my graduation, few months ago, I have been running two times on average a week - 5K each. I ran a number of times outdoors (and many times on a treadmill). In my last park run, I ran in a new route and I think I've injured myself. I did not feel that I exerted myself too much even though I did the run in 24:48 minutes which is two minutes better than previous park runs. However, the route there was on Asphalt road (not on grass as I am used to). I assume the impact was high on my knees. Two days later I have pain in my exterior part of my knee when I walk. I suspect it is Iliotibial Band Syndrome (I've learnt the term from the internet obviously). I wonder if you guys advise me to continue running carefully or just to stop and rest for the time being. The thing is when I walk the pain dies away so I feel I still can run but I am worried if this will have a negative impact on my recovery. Just thought to learn from your experience if you had a similar problem before.

[Flyingred Graduate10]

Most runners experience pain in their knees at some stage as it's the weakest point in the system.

Try the knee strengthening exercises here: nhs.uk/live-well/exercise/k...

When I experienced knee pain I did these exercises every day, went running every other day but at a slower pace and for only 20 minutes. Easing off slightly while strengthening my leg muscles resolved my issues in a week, however, listen to your body! Hope you're better soon.

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Your time is extremely fast, so you must have been really pounding the pavement. Having said that, Ive never injured my knees running, despite one knee being a mangled mess, but I’ve hurt it many times walking. Could 5hat be the case with you. Would strapping it help? And proceeding carefully.