Runner's Knee.. has anyone experienced this niggling pain ?

[Lucyintheskywith]

What's your top tips for runners knee niggling pains..?

[Grannyhugs Graduate10]

Sorry you are suffering. I've suffered various knee pains over the years, luckily none since running using the plans on these foryms which I put down to the supporting muscles taking pressure off the knees. My question to you though is can you describe the location of the pain - I've had trouble with pain under kneecap, behind knee and both above and below knee at the outside edge, this last is caused by from tight IT bands. Some pain is triggered by running down a slope which is too steep or doing it too fast for my current level of fitness. 🤗

[Lucyintheskywith Graduate10 in reply to Grannyhugs]

I've seen a physiotherapist today and she's told me its " runners knee". I'm awaiting an email to tell me what exercises to actually do to " strengthen " muscles, exactly what you make reference to. I'm eager to get started ( not received email yet 😕) so was curious what other's experiences had been and how they've overcome this.

I'm being careful at the moment. .it's all load bearing and up hills, up stairs that cause issues.

I'm no where near as active as i was pre lockdown and certainly not wearing supportive footwear around the house.. it all adds up.

I guess progression from 5k to 10k and running in new training shoes too ..

Fun fun fun

Its just a frustrating niggling pain!

[Beachcomber66 Graduate10]

Having spent 3 months sorting out my knee( had to wait for physios to get back to work) I would say go to a great sports physio. I had two problems; the runner’s knee and a plica(google it 🙂) at the same time.

The runner’s knee recovery involved a load of new exercises for hips, quads, hamstrings as well as the knee, loosening off tight muscles and hot water bottle treatment before runs to encourage the knee to lubricate itself. BUT, much better to get someone to look at your knee. Easy to make it worse.

[Lucyintheskywith Graduate10 in reply to Beachcomber66]

I've seen a physiotherapist today and she's told me its " runners knee". I'm awaiting an email to tell me what exercises to actually do to " strengthen " muscles, exactly what you make reference to. I'm eager to get started ( not received email yet 😕) so was curious what other's experiences had been and how they've overcome this.

I'm being careful at the moment. .it's all load bearing and up hills, up stairs that cause issues.

I'm no where near as active as i was pre lockdown and certainly not wearing supportive footwear around the house.. it all adds up.

I guess progression from 5k to 10k and running in new training shoes too ..

Fun fun fun

Its just a frustrating niggling pain!

[Beachcomber66 Graduate10 in reply to Lucyintheskywith]

It took a while for the strengthening to work; I worked my way through medium exercise bands onto heavy. Now, almost magically, the pain has gone and my knee is operating really smoothly. I was beginning to lose hope! The trouble is that the pain is there every time you move and it gets you down. The physio applied KT tape to keep my knee cap secure and I still have it taped up. Part of the treatment involved freeing up tight quads and hamstrings; a spiky massage ball really helped. All the tightness in the back of my knees had cleared up now. You will get there. I didn’t use pain killers but some do. I prefer to be able to feel how things are going.

[Lucyintheskywith Graduate10 in reply to Beachcomber66]

I cant wait to get exercises to get started!

[Sandraj39 Graduate10]

Much the same strength and flexibility work as Beachcomber66. I developed problems with my knee after residual nerve damage from sciatica changed my gait. Worked so hard to get back running but IT band / runners knee type problems persisted despite the help of a brilliant physio who was worth her weight in gold after the initial injury.

In the end it was Magic Shoes✨ 👟✨that helped me turn a corner - I now run in Hoka Arahi's. They have made such a difference! Good luck with your physio! 👍🙂