knee exercises or strength and flex?

[CeliB]

So I made it to the end of week 7, starting to genuinely enjoy running and clocking up just under 6 k for the whole run (with the walk included) then suddenly developed sharp pain in my knee... (serves me right for feeling smug I think).

On consultation with my bro who is super fit and has had more injuries than I have hot dinners I think its IB syndrome which basically mean I need more strength to support the knee (mostly gluteus mede as I understand). So my question is (as I rest my knee and feel sad) should I start the whole strength and flex exercise regime, or just do the specific knee exercises? Anyone else had experience of this? Just to add I do have an appointment with osteopath booked for a few days time, and knee only hurt for a few days but I'm being cautious s I don't want to cause further damage...

Am totally sold on couch to 5k- it's so brilliant, and feeling despondent to have this setback...

[Oldfloss Administrator Graduate]

Slow down....and then knee exercises...

nhs.uk/Livewell/c25k/Pages/...

Your rest day exercise should be upped alongside these longer runs anyway..and many of us did or are doing strength and flex alongside the C25K programme... so...try the exercises first and see if it helps..if not.. then see that the osteopath says...

The runs will still be there.. as will you

[IannodaTruffe Mentor]

Any knee problem can be exacerbated by overstriding, so keep footfall under your body and slowing down reduces impact shock.

Are you wearing shoes fitted after a gait analysis done at a specialist running shop? If not, they may be contributing to the issue.

I would take the advice of your osteopath, regarding exercises, rather than us well meaning, but unqualified forumites.

It is very easy for one part of a runner's body to develop faster than supporting musculature, so anything that you do to keep everything in balance is making you a better runner and less prone to injury.

[Butler74 Graduate]

Been having problems with my knees. Took a few months off running and used the exercises from Jason Fitzgerald's Strength Running programme. Focused on building strength in hips and glutes and core. Seemed to really help.

[michele2907 Graduate]

I had sharp knee pains which i thought was ITB but when i saw a Physio Therapist he said it was knee tendonitis and had to take 6 weeks off, might be worth seeing a physio

[CeliB]

Just thought I would update, been given pretty much a clean bill of health from osteo (no residual problems from previous cycling injuries as I had feared) and the main issue seems to be 1) weak Gluteus medius (easy to solve with some exercises) 2) slight pronation which only manifests when under running type fatigue in the leg muscles (hence why it hasn't been a problem in the past as I may not even pronate when walking) - easily solved by insoles.

So the plan is 15 min ITB specific exercises 3x a week, drop back to week 6 and try again. Hopefully all should be fine. Hurrah!

Thanks for the advice, I will let you know how I get on...