two and a half years ago I made a change in my life. I decided to join a weight loss group and to also begin a running programme. With hindsight the running programme at 21st9 might not have been the best of ideas. I completed couch to 5k, had great fun getting my speeds down to 30 mins for 5k. But i picked up a knee injury. That was october 2012. Since then ive tried several times to get back into the programme, but as soon as i reached about eight minutes i would get horrible knee pain on the outside of my knees.
All the symptoms of over pronation etc, got my gait re-analysed, got some over pronating shoes, still got the pains.
Went back to flat shoes tried again, this time with a different technique. A sports physio expert said i had under developed muscle around my knees. Causing instability when i run, as well as having a very very taut iliotibial band (it band).
I tried the exercises she suggested but still, soon as i hit that eight minutes i had to stop and could limp for days following.
I found a video on youtube of a series of six exercises with strengthen the muscles in your legs and stretch the it band. Ive been doing those pretty much every day now for for five weeks along with couch to 5k in neutral shoes.
Today i completed week 5 run 3! The dreaded 20 minute run. No knee pains!!!