Improving running when not running?

[Trawa]

Yesterday, I went for a slow longer run. Unfortunately, my knee got sore after 6K and had to slow down a lot for a last bit. My breathing was good, my legs felt strong and I could have run much longer but had to stop because of the knee. What can I do to get stronger and improve my running form in general while needing too be careful about the knee. I do yoga with adrienne most days but nothing else. What would you recommend? Swimming, elliptical, increasing daily steps or any other exercises?

Was see by physio in August and I know nothing seriously wrong with the knee. Have some exercises to strengthen particular muscles which I will now start again.

[Irishprincess Graduate10]

Any of those exercises are great for rest days but it sounds as if you need to focus on strengthening exercises. Focus on your glutes and core because a strong core steadies the pelvis which keeps the knee aligned properly. But don’t do planks as this can put pressure on the knees. Try the old-fashioned bicycle crunches which are better for working the abs.

Also, using a foam roller for tight muscles might be a good idea but check some YouTube videos to see how to use it properly. Rolling it along the side of the knee is especially good for easing tight spots from the knee. Or, use a tennis ball for calves, hamstrings, quads etc. Very effective.

Try to get the knee sorted and keep the mileage low until the pain goes. But so many of us have been there but we get back out there pain-free so keep the faith!

Good luck and keep us updated.

[Trawa Graduate10 in reply to Irishprincess]

Thank you. I know you are right and I should do more to strenghten the knee and muscles around... the exercises I got from physio are just so boring - so many repetitions. So started yoga because at least there is different thing every day. I can't even run the same route because I get so easily bored.

So the mission is to work the glutes and core and really focus on the exercises from physio.

I naively thought that once I run more the knee will get better by itself but it continues to flare up and keep me from progressing with running.

[Irishprincess Graduate10 in reply to Trawa]

If the physio gave you exercises then you should do them. Just saying......🙂

[Grannyhugs Graduate10]

Hope you get this sorted, lots of great advice from Irish princess. Good luck

[SlowLoris]

Do the physio exercises. Keep doing them.

[Trawa Graduate10 in reply to SlowLoris]

You're right. I'm terrible 'patient' for not following the advice thoroughly🙁

[Tasha99 Graduate10]

Is it the outside of your knee? Worse with downhill?

[Trawa Graduate10 in reply to Tasha99]

Inside on the left side (right knee) after partial removal of meniscus years ago. The pain is not new ans and it's caused by inflammation.

[Tasha99 Graduate10 in reply to Trawa]

Low drop shoes are good for people with knee issues. I've got hokas as they're 5mm drop. Fixed my knee pain overnight. High drops are good for heel and foot issues.

[Trawa Graduate10 in reply to Tasha99]

So I heard ☺️ I tried Hokas but they're far too wide for my feet and didn't find them supportive enough round the back on the foot either.

[SlowLoris in reply to Trawa]

I had to stop running for several months after I tore my right medial meniscus. It still flares up sometimes. Knee strengthening exercises definitely help.

[linda9389 Graduate10]

The physio exercises will be the best for sure. I improved my running by cycling (even though I wasn't able to run at all for over 4 months), but you'd have to see how that is with your specific knee problem. Breaststroke can put a lot of stress on your knee, but other strikes are good. Good luck.

[Carowood Graduate10]

Keep on the exercises which do help and I found that really increasing the walking made a difference.