Knee injury - on to the IC

[MartinKH]

Tomorrow might well be my first Monday this year not running.

A little while after my last run on Friday, my left knee felt quite painful going downstairs after my post run shower.

Knee feels OK just walking about, but pain is still quite sharp going down stairs and it seems to be outer the and upper part of knee.

I did try a 20 min series of knee exercises yesterday from the NHS website, but perhaps I should avoid doing those for a few days until injury calm down a bit. I was unable to do one leg squats anyway, too painful on both knees !!

My general fitness is very good, but I am a new runner having graduated C25K on 28 Feb 2020.

I was hoping to start doing more intensive interval running next week, but that will have to wait.

So it looks like the IC for me, hopefully only a few days before I can start running again ….albeit building up slowly at first.

Happy running all.

[Grannyhugs Graduate10]

Ouch poor you, yep take some time out to recover. Is it tight IT band? Rolling helps that. Speedy recovery 🤗

[MartinKH Graduate10 in reply to Grannyhugs]

Thank you Grannyhugs, and yes I think you're right about it being the IT band.

I'm not certain nor am I a doctor ( Doc Martin ) , but from what I've seen on sensible websites that seems likely.

I'll borrow the foam roller off of my eldest teenager.

Thank you and have a good run today.

[Grannyhugs Graduate10 in reply to MartinKH]

Go really gently with it to start.🤗

[MartinKH Graduate10 in reply to Grannyhugs]

Thanks again and will do Grannyhugs.

[Hidden]

Sorry to hear this brother! I'm the same so it's nice to have some company. Take care and certainly rest. Coming down the stairs is difficult. I last ran Wednesday and will try again Tuesday. I found these exercises help when you feel able to.

youtu.be/2lR-9qy3hfg(Not working as expected?)

[MartinKH Graduate10 in reply to Hidden]

Just had a look at that video, and that looks like a great set of exercises for what I need.

Perfect, thank you so much GTFC.

Hope you're OK to run on Tuesday, and have a good one.

[SueAppleRun Graduate10 60minGraduate]

Oh dear poor you, get that knee better so you can get back out there

[MartinKH Graduate10]

Thank you very much, I will.

[ju-ju- Graduate10]

Ouch, I hope it heals up soon...l

[MartinKH Graduate10 in reply to ju-ju-]

Thank you so much Ju-ju, I was hoping to start your magic 10k plan in mid May.

Fingers crossed I'll be OK for that.

Thanks again, and happy running.

[ju-ju- Graduate10 in reply to MartinKH]

Oh yes, I hope so, it sounds like you are doing all the right things....

[Buddy34 Graduate10]

Like you say rest up for a bit and see if it helps, I'm sure it will. Good luck and I'm sure you'll be back running soon🤞🤞

[MartinKH Graduate10]

Thank you very much 🙏🤞

[Dexy5 Graduate10]

Sorry to hear about your knee. Do rest it up and put ice on it every 2 hours for a few days.

[MartinKH Graduate10 in reply to Dexy5]

Thank you Dexy, will do.

Thank you for the advice, much appreciated 👍

[Irishprincess Graduate10]

Sorry to read this, it happens to so many of us (myself included 🙄) when we try to do too much too soon. You’re still a very new runner and it takes several months to a year of running steadily to build a strong running body. Our fitness improves first but then all our tendons and joints take longer to catch up which is why so many of us get injured in the early days.

Rest up until there is no pain and then start doing strengthening exercises in readiness for starting to run again. Err on the side of caution when returning and listen to your body very closely 🙂

Most of us have been where you have been, but if you’re in this for the long haul then a little time on the IC will mean virtually nothing in the big scheme of things.

[MartinKH Graduate10 in reply to Irishprincess]

Sage advice there Irishprincess, thank you very much for taking the time and trouble to reply to me.

I think you are spot on in all of the things you mention. I am a very new runner, and I didn’t realise the toll it would have on my tendons and joints. I thought I was being sensible, but I must have been doing too much too soon.

I will rest up and ensure I’m pain free before starting the strengthening exercises in preparation for a return to running. I will certainly also err on the side of caution.

I had a plantar fasciitis injury ( in the same leg ) three years ago. That stopped me from playing tennis 🎾 immediately for 3 months, and I erred on the side of caution then by staying out a few weeks longer than needed.

I sincerely hope that this injury is unrelated, but I’ll treat it just as seriously.

Thanks again Irishprincess and happy running to you 🙏 🏃‍♂️🏃‍♀️👍

[Hidden in reply to Irishprincess]

Love this.

[pete1212 Graduate10]

Hope you get well soon MartinKH 😡ic sucks

[MartinKH Graduate10 in reply to pete1212]

Thank you very much Pete 👍🤞🤞

[LilRunner2019]

Sounds like you may need to go your regular GP maybe? You say the knee pain is on the outside/sides of your knee it could be a torn ligament possibly?? I only know this is a potential as my GP thought the same thing with my knee 5 years ago when I first got rediculous knee pain after an accident in Bulgaria. For me it turned out it was cartilage damage and fluid and luckily not torn ligament. Try find a strong knee support (not a tubular bandage though as they can tend to make it worse for some reason I’ve noticed) I’d very much rest it until you find out what you may have done and what can be done to solve the issue as believe me it will be needed. Also sounds weird perhaps when I say this but you’re going to be sleeping or if it’s really bad any stage. Try propping a couple small thick cushions underneath the top bend of your knee to elevate it a little. It may just well be if there’s potential swelling there without a notice of it that will help the sweeping go down. Hope this helps....and doesn’t freak you out at all whatever may have happened I’m sure it’s very minor and easily solved. Good luck and take care of that knee!

[MartinKH Graduate10 in reply to LilRunner2019]

Hi LilRunner2019, and thank you very much for all of the advice and tips.

What you suggest here doesn't freak me out at all, and I'm grateful to you for taking the time and trouble to pass this on to me.

Thank you very much again.

[LilRunner2019 in reply to MartinKH]

You’re very welcome. Glad it hasn’t tbh freaked you out, I know it at first I admit scared me when they thought it was that for me as In agony and I was only 21 mind. Good luck and always happy to help.