So my last couple of runs saw my knee grumbling both during and after. I decided it was probably time for new trainers and I tried them out today. I only made it to 1.5k before my knee told me to stop. I wish I would learn to listen to my body; if I had I would have rested in the first instance and probably spent less total time on the IC.
Any tips on recovery for runners knee out there? Thanks
Hi Lizzienzeb , i would strongly recommend running on grass wherever possible , it’s so much less stressful on the knees , ankles etc . Also don’t forget to do lots of stretching before and after each session , best of luck
Rest and build back up slowly. Focus on your style and gait. I changed from a heel strike to more mid foot but I had to nurse shin splints and aching calfs as a result. That's why I started again from week 1 this year. That's just me though.
A lot of newbies get some knee pain, body has to get used to running so have to rest up, make sure shoes are good with good cushioning and you're only running slow and steady..
Grass and other soft surfaces *will* slow you down, your muscles have to work harder because the soft surface is absorbing a lot of your energy. The advantage is that if you do a lot of training on grass, you will be less likely to succumb to impact injury, also your muscles will get a harder workout, meaning that you will be stronger when you run on hard surfaces, ie, the road.
If you are lucky to have the choice of running on grass or road, the risk of grass is slipping, and twisting, catching foot in a divot.. so have to be more aware..
Hi Lizzie, I see you have graduated the c25k plan and have done some Parkruns. From your posts you mention leg strains a few times and now knees...
Have you been fitted for running shoes at a proper running shop with gait analysis..if you are running on undulating surfaces (common in Parkruns) and pushing to keep up with others you are more prone to injury and strains.
I did the c25k + podcasts and they teach you a short light step that is kind to your joints. Run slowly for most of your runs and don't push on for 5k every time. Do knee strengthening exercises and squats on your rest days.
I hope things settle down for you, but most importantly is wearing the correct shoes for support.😊x
New trainers.. may have needed wearing in a bit?
nhs.uk/Livewell/c25k/Pages/...
Softer ground may help but the danger of uneven surfaces and twisting of ankles etc is another hazard...!
I never discard my old shoes immediately and I rarely wear the same pair for consecutive runs. By alternating your old and new shoes you can more gently transition from one type of support to another.
With two pairs of trail shoes, bought in sales, I never have to go out in wet shoes. My road shoes generally only get use once a week for longer runs.
It might sound extravagant, but you can take advantage of bargains by buying when cheap rather than when your old shoes give up the ghost.
Did you have a gait analysis done? Are the knee pains a new occurrence?
After Runners knee!
Runners Knee on week 3...
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Nagging knee!
