I ran my first 5K Saturday, still having inner knee pain, is this normal ?

[2010photo]

[Theziggy Graduate]

Hmm, Ran my second 5K on Saturday and am now experiencing inner knee pain, I had been experiencing a tightness at the back of the knee prior to this. I think the tightness may have been down to my popliteus muscle.

Had the same symptoms in my other knee two years ago and the inner knee pain was diagnosed as miniscus damage/tear by the physio. But all they did was show me exercises to do.

Haven't ran since Saturday and my knee is still sore but maybe not as bad - it does get worse if it has been held in a bent position. I know if I go to my GP that I will be referred to the physio - which could take up to 2 - 3 months before I get seen and just told to do exercises. Don't know whether I should run either - might do more harm than good.

[2010photo in reply to Theziggy]

I walked 2 miles this morning cautiously and put ice on them when I finished and took an aleve. I also have tightness behind my right knee. There are exercises you can do to strengthen the muscles around the knee, started that yesterday. So, we will see how it goes. As long as I am in no pain, I am running again. I finally found a passion and don't want to lose it.

[Hidden in reply to 2010photo]

Hi. I had similar problems. I kept running and caused myself an injury. I would suggest taking it very gently, and to make sure you are stretching after every work out and taking your rest days - if necessary, take two rest days.

Make sure your shoes are suitable - you can get a free gait analysis at most running/sports shops. Shoes should be changed every 400 miles on average, though some specialists reccomend changing them every 200 miles.

Try Pilates/swimming/cycling on your rest day as a form of cross training.

Use knee supports/compression socks/guards as a short term way to support your joints and muscles.

Get a regular massage (1-2 times a month).

Hope these tips help.

[2010photo in reply to Hidden]

Thank you, I am going to Fleet Feet for an analysis on the proper shoes. I will try pilates. Thank you again

[Theziggy Graduate in reply to 2010photo]

Just be sure which muscles are causing the tightness behind the knee and do the appropriate exercises. I exercised all of last week and the tightness behind my knee had gone so I did the Parkrun on Saturday, and on Sunday the pain was on the inside front of my knee (which was all too familiar to me), now, on Friday 6 days on the pain is still there and I am thinking about wearing a knee support and doing the Parkrun tomorrow while a small voice in my ear is telling me not to be mad.

I like you don't want to lose running (again) but I would exercise (sic) caution.

[2010photo in reply to Theziggy]

The pain is almost gone, have been just walking this week and I tried to step it up to a jog but every time my foot hit the road there was pain. Arrrgh, Do you think a knee support will help?

[Theziggy Graduate in reply to 2010photo]

Hmmm - I was looking at forums which talked about knee supports a second before your reply came in! There is mixed consensus about whether knee supports work or not. I used one for a 5K 3 years ago and completed it but don't know whether it helped or not. My pain isn't gone, and it seems to get sorer when my knee has been bent (when sitting) for a while. Still thinking of doing the 5K tomorrow but the Other Half says no - battle of wills may ensue and if I run and come back even sorer - more 'I told you so' s may occur.

My tight knee pain was gone before the 5K last Saturday thanks to exercises for tight popliteus muscles but afterwards the pain had moved to to front-inside part of my knee which makes me think it is my meniscus.

I was thinking about walking a lot of it too. Decisions decisions lol!

[Theziggy Graduate]

Update - didn't do the Parkrun today - decided to let the knee have a bit of a rest as it was very sore all night