Knee pain - looking for advice: The inside leg... - Bridge to 10K

Bridge to 10K

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Knee pain - looking for advice

CatsRun profile image

The inside leg part of my inner right knee started hurting while running a few weeks ago. I went to a Sports Therapist who taped around the knee. It felt more painful so I didn't run for almost 2 weeks. A friend recommended orthopaedic insoles. I have run three times with these. No real improvement in my right knee and now my left knee in the same place is also complaining! I run early morning but have wondered if the heat has exacerbated the issue this last week. I do leg strengthening exercises including squats, bear blanks, bridges and other hip mobility exercises on non-run days, warm up before and cool down after runs with stretching. Can anyone help?

11 Replies
Maz1103 profile image
Maz1103Graduate10

I've just come back from my first gait analysis because of knee pain. I went to a small independent shop where the women really seemed to know what they were talking about . Just from seeing me walk in she identified what is hopefully the problem. She said most good physios will address shoes before a course of treatment so I am hoping it works!! I've already tried a knee strap, tape, insoles for overpronation but nothing has made a difference so far.

CatsRun profile image
CatsRun in reply to Maz1103

Hope that helps. Did you get some new running shoes? I had a gait analysis last September and was told I had a neutral gait. However, I have low arches and former ankles breakages mean my right ankle definitely tips in a bit. Think I will try a Sports Physiotherapist, though perhaps another gait analysis is also needed. Started C25K almost a year ago and have done JuJu's Magic 10k plan. Definitely frustrating to have knee pain as only running 3.5 - 4k now each time.

Maz1103 profile image
Maz1103Graduate10 in reply to CatsRun

Yes I got some Brooks. Already make me realise how unsupported my foot was before.Like you I started a year ago, did a few 10ks around Christmas but then knee pain developed. Since then I have been in a cycle of rest, start to build up again, knee pain once I do more than 5k, so I've been stuck on 4 or 5ks. This morning I had to stop after 20 minutes which is when I decided I needed to take action.

CatsRun profile image
CatsRun in reply to Maz1103

Feeling for you. I have had a few cycles of injury (couple of falls), getting going again and now the knee problem which is not going away. I try not to get worried or frustrated with it but as it's not going away I do need to try something different.

Maz1103 profile image
Maz1103Graduate10 in reply to CatsRun

Good luck !!

CBDB profile image
CBDBGraduate10

You probably have come across some of these strengthening workouts already, but just thought I’d post the link to a series of 5 knee focussing workouts. The explanation has also a link to a video for identification of what the issues are. Hope this might be useful: healthunlocked.com/strength...

Sandraj39 profile image
Sandraj39Graduate10

What did the Sports Therapist think was the cause? A good physio will usually be able to identify weaknesses and imbalances and advise on some rehab exercises.

It’s so frustrating when niggles get in the way of our running.☹️ I found the right shoes made all the difference for me but it took a long while to find the ‘magic’ one! ✨👟✨ Good luck.🙂

CatsRun profile image
CatsRun in reply to Sandraj39

The Sports Therapist wasn't clear about the issue, that's why I am thinking of going to a Sports Physiotherapist. Also thinking of going for a gate analysis maybe tomorrow.

Sandraj39 profile image
Sandraj39Graduate10 in reply to CatsRun

Sounds like a good plan.🙂👍

Tasha99 profile image
Tasha99Graduate10

Low drop shoes such as hoka

zappos.com/c/what-is-heel-t...

nowster profile image
nowsterGraduate10

If there was anyone in need of gait analysis it was one of the ladies in front of me at parkrun today. Her lower legs were splaying out to each side as she kicked back, a good sign of overpronation.

The annoying thing was that she was running considerably faster than me. 🤣

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