Hi
I ran my second 10k this morning and now my knees , especially the right , are hurting quite a lot walking and going up and down the stairs, I think my running form is ok but I just don’t know what the pain is , I have arthritis in my fingers or what I’m sure is that as no actual diagnosis ( had an x Ray they said nothing 🤷♀️) so is it normal for knees to hurt after starting to run further? Any advice gratefully received 😊
You may be rushing things a bit Tracy, having done 10k only 2 days ago. It is recommended that you increase total distance by only 10% a week. You would be better off with maybe a 4k a 5k and a long run each week. Have a few days off and check out the nhs website for strengthening exercises. It could be that your knees are taking the pressure because of weak glutes or thighs. There is a strength and flex forum on HU which may be useful. Good luck
Thank you , I did go to the gun when it was open and have always done squats lunges etc but I’ll look at the site ☺️
Dexy5 is right (as always🙂) running that second 10k was a risk.When I had a knee problem last year, the physio tested my knee out for structural damage and, finding none, decided that it was patella femoral syndrome, otherwise known as runners’ knee. The solution was loads of exercises, a lot of it being focussed on the hips; all about making sure that the knee is tracking properly. Knees are so complicated that I would see a physio if the problem persists; you can waste a lot of time guessing at the cause and the solution.
Thank you , yes I think I rushed it thinking oh I need to keep this up as scared that it was a one off 10k 🙈🤣
Looking back, I did my second 10k a week after my first with a couple of 5ks in between. As the runs get longer, they need a build up period. Some friends do 1 long run per month; we are all different.
Last weekend I did 8km, then a short easy run, a 5.4km intervals run and today a 6.5km intervals run, all building up to a planned 9km run on Sunday.
After a long run you need to ease off a bit and build up again.
No it’s not normal. But if you only ran your first 10k 3 days ago and you’ve done another one today you are doing too much! One long run a week and every 4th week drop back.
I have Arthritis since 7 or 8 years now (they found out when I was 32 or 33). Arthritis can not be seen on an RX. You have to get a special blood analysis (not the regular one your regular doctor does) with a Rheumathologist. If you have Arthritis, you have to get medication for it, because over time it will damage your joints because of which in time you won't be able to use them anymore. And if it gets really bad, it can even damage your organs. So even if it is just a little pain now, let yourself be checked thoroughly by a specialist.
I went to multiple doctors when it started, got laughed at even by a hand specialist who said my pain was between my ears. Only after someone said it might be Arthritis and I went to a Rheumatologist, they found out what it was. After 7 years or something regular meds don't do the job anymore. I am now on monthly IV's, which luckily do their job.
Good luck!
Oh wow, yes these lumps on my fingers hurt but no one seems to give a s**t lol I also have permanent pain in my neck now which I think is that but the physio phone appointment told me it’s “tension” 🙄 I’ll see what I can do
There are different sorts of arthritis with very different causes and diagnosis. However my arthritis only aches at the time of exercise (and it's improved now I run regularly). So my guess is you're knee pain is something else. If it persists it's better to check it professionally.
Well done on your second 10k though!
Well done on your second 10k, maybe intersperse the long runs with shorter ones so your body has a chance to recover. I think if I’d done two 10k’s in such a short time I’d have hurty knees !
Or maybe you've just been overdoing it. Your first two 10K within 3-4 days??? That sounds like no running plan I've seen! I hope you will be ok soon building back stamina with a few shorter runs!
Over many years of running I have learned that if the ACL is not involved it is very unlikely to be a knee issue.The muscles both above and below the knee cap need to be massaged.
You may find a knot or tear has occurred especially in the abductor muscle.
This has the effect of pulling the knee slightly out of alignment.
You could swear the pain is coming from knee but loosening up the muscles could be the answer.
When visiting you physio also have your back checked.
Sometimes any lower back tightness can lead to one leg being slightly longer.
Manipulation of the back will correct this.
New Hoka shoes...and happier knee! 🤞
Knee Supports
Knee issues holding me back
The left knee
