Runners knee

[bigsteps]

I’m on week 4 of c25k and have been getting pain in the outside of knee. I looked it up and it’s called IT band syndrome which needs rest and strengthening. Does anyone do extra warmups before runs as I only do the 5 min warm up/down walk.

[Patsy63]

Hi i only started this week and was struggling with my knees, I wore a knee brace today and definitely helped me

[UnfitNoMore Graduate]

Extra warmups shouldn’t really be needed... but what you do on your rest days can make a big difference... NHS strength and flex is a good place to start and you can concentrate on any parts that are showing signs of weakness. I had painful knees for 30 years and haven’t had any knee pain now for months with the combination of strengthening and running. That all said, if you’re carrying an injury you need to be careful with adding anything that may antagonise the issue, and if in doubt consult a physio.

[Fatgirlslim19 Graduate]

Hi bigsteps, I'm a deep tissue massage therapist and this is something I treat quite frequently. See if you can find someone nearby who either does sports massage or deep tissue remedial treatments and they'll be able to work on the IT band and surrounding muscles. There is also a stretch you can do specifically for the IT band which they should be able to show you. It's easier to show than explain but - stand with feet slightly apart, bring the affected leg slightly in front of you and gently move it across your body, hold for a couple of breaths and bring back to the start. Do this several times. It doesn't feel like it's doing anything, but it does.

[Park-View]

Ahh is that what it’s called? I did weeks 1-3 no problem then last run in week 3 the inside of my right knee felt strained. Have it 2 rest days and did week 4 yesterday and it came back. I looked at my £8 Asda trainers and they looked a bit overturned on that leg so assumed it was my trainers so have got some new ones. Guess I’ll find out tomorrow. Is there anything we can do to help?

[HuwC Graduate]

I had a similar twinge after a couple of long runs. I used two methods to resolve it, an exercise where you lie on your side with your legs bent but together and then open your legs, feet together, like you’re making a mouth. The second was to use a foam roller. I’m no expert but these seemed to do the trick. Oh and an extra rest day didn’t hurt either