Ligament pain

[Norfolk18]

Does anyone have any advice on how to deal with knee Ligament sprain/strain please ? My runs have been reduced to only once a week recently due to the dark nights and as I improved I changed my route. However, I have realised that running down any slight decline I am really suffering with pain on the outside of my knee (ligaments I think) and it’s difficult to walk for a couple of days afterwards. I wore

a knee support and that has helped. I did a walk over The Roaches today and was fine until I started to come down. The pain was excruciating in my knee and also my hip today 😩 I really don’t want to have to limit my runs as the only completely flat runs by me are around a track and that’s soooo boring. Any help or advice would be great, thanks,I really don’t want to give up 🏃‍♀️

[Flyingred Graduate10]

Try the NHS knee strengthening exercises for runners nhs.uk/live-well/exercise/k...

When I had knee pain, I kept up my 3 runs per week routine but cut down the distances while doing the exercises every day. After a week I was back to normal. Good luck!

[Norfolk18 in reply to Flyingred]

Ooh thanks for that, I will take a look. Knee is fine this morning but hips are still a bit tender. Perhaps I am just getting old 🤔

[Sadie-runs Graduate10]

I think you need to seek professional help, maybe see a sports physio. None of us are qualified here to give you medical advice, but pain in outer knee and hip could suggest IT band problems, quite a common ailment in runners. A good physio will be able to diagnose and offer you a treatment plan (usually involving stretches). If you have pain, you shouldn’t try to run through it because you can make the condition worse. Best of luck and don’t despair, this is most likely easily fixed with some tailored treatment. x

[Norfolk18 in reply to Sadie-runs]

Thanks for your advice, I know I need to see a physio really but am putting it off cos I don’t feel like I do enough exercise to warrant a sporting injury professional 😹 and I suppose we all kind of hope these things will improve in time on their own (and if someone else advises me to see an expert I don’t feel like I am being a drama queen ha ha )

[suramo]

Rice 😀.Rest.Ice.Compression. Elevation.

[Ripcurlrana71 Graduate10]

Definetly see a physio. I had a similar thing and rest did not help it. Sports massage and taping and was back to running in a week.

[Norfolk18]

Thanks, the prospect of getting back into proper running is quite exciting (never thought I would ever say that ha)