Not easy but worth it

[jayz89]

Just done week 3 run 3- awful stich & pain behind both knees- I ran t hrought it & completed any ideas to help with the pain behind my knees?

[JoolieB1 Graduate]

First of all, make sure you rest your legs, maybe for a couple of days no running. You could try stretch and flex exercises on non run days, that has helped me. Perhaps bring down ur running speed and consider running on grass instead of the pavements. Last thing anyone needs is an injury that stops us running 🙁, get well soon

[Tomas Graduate]

Only thing I can think about is the IT band (which actually runs on the outside of the knee).

Runners' world descibe it like this: Iliotibial Band Syndrome (ITBS) is one of the most common overuse injuries among runners. It occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint. When the IT band isn’t working properly, movement of the knee (and, therefore, running) becomes painful. IT band pain can be severe enough to completely sideline a runner for weeks, or even longer.

Does that sound like it? There are plenty of exercises (again, google is your friend) that deals specifically with that.

[AncientMum Graduate]

You could try the pinned posts on the right of the page. You'll find the NHS guides to how to run and stretch correctly. They're both informative and well written, and the stretches are great. There's also a link on the stretch page to knee exercises for runners. Most importantly, you need to be doing quad strengthening exercises to protect your knees.

Take a few days off running until you can walk up and down stairs completely painlessly, and then try a gentle run. Fingers crossed you'll be fine. If in doubt, speak to a physio, don't just try plough on regardless. Good luck