Ouchie knees!

[joblueeyes63]

I completed w2r2 this morning but im really struggling with sore knees. Its sort of below the knee cap but towards the middle (where knees meet) Anyone else had this problem? Any ideas or remedies? I dont want an extra rest day but dont want to really hurt myself. Thank you ☺

[Whatsapp Graduate]

Road running is hard on the joints. Nothing wrong with an extra great day. Better that then getting an injury. Listen to you body and don't try to push yourself too far 😊

[angel43]

I have the same problem, I'm seeing a physio later in the week, I'll let you know their advice.

[joblueeyes63 in reply to angel43]

Great, thankyou ☺

[nikkiwabit Graduate]

The most likely by the sound of it is a gait/posture problem. It is easy to stress your medial collateral ligaments. If you imagine your knee being held by a big strap on each side, the medial collateral ligament is the strap on the inside. If when you run, you land so that your knee is not over your foot but more towards the middle (this would be much easier to explain if you where with me!) this big strap on the inside will be stretched.

To help this, you can do quadriceps exercises (even if this is not the problem, quadriceps exercises are good for knees). The easiest is to sit on your bed, or sideways on your sofa, pull your foot up towards you so that your ankle is at least 90 degrees. Then push your knee in to the bed/sofa making sure the quadriceps (big muscle in front of your thigh) tightens up. The knee cap will also move towards you. Hold for 5 secs (longer later on) then release. When you have mastered this, you can lift you leg off the bed/sofa. These are called straight leg raises and it is important that your knee is straight and the foot still pulled towards you.

The pain below the knee can suggest a cartilage problem but if that was so, I would expect you to mention different symptoms as well.

Try the quads exercises and if the problem persists see your doctor or a physio like angel43.

I also agree big time with Whatsapp in saying to listen to your body.

[joblueeyes63 in reply to nikkiwabit]

Thankyou, thats really helpful ☺

[Millsie-J Graduate]

If you have pain see a sports physio for a definitive diagnosis and treatment plan.