Dodgy knee

[Hectorcat]

I got some good advice from here when I had an injury when I started running and a hoping some of you lovely people will be able to help again.

I have a stiff/painful knee, the problem being on the right side of the joint on my right leg.

I completed the program last year and have had a few blips but on the whole I would say it has been wonderful. My sports physio ( three words I never thought I would use) had a poke around in November and said it was nothing serious. Nonetheless it is frustrating not to be able to run as much as I was.

A hardcore runner friend of mine said sometimes we have to run through things and running doesn’t seem to make it worse. I have begun doing some knee exercises from the internet. Would one of those knee support thing help? Any advice would be gratefully received before I have to resort to seeing my physio again.

Best wishes and thanks in advance.

[Sham19]

I have dodgy knees and always run in knee supports. Definitely give them a go 🙂 and see how you feel during and after runs. Continue with the knee exercises as well

[Hectorcat in reply to Sham19]

Many thanks for your advice.

[Hectorcat in reply to Hectorcat]

Many thanks for your advice

[UnfitNoMore Graduate]

It’s a tricky question to answer... which is why the physio is such a good option for these things.

From what I’ve been reading and listening to recently from coaches and physios there are two types of issues, ones that need rest and ones that need movement... so that’s where the physio comes in, as the bit we can’t help with determining which type you are experiencing. Did your physio give you any exercises to help? Are you doing strengthening and flexibility exercises?

Knees are, as joints go, pretty simple as the bones only move one way, so are in laymen’s terms a hinge. However, there are lots of tendons and ligaments in there too. Some knee issues are caused higher up, so core and upper leg strengthening will help, and also occasionally issues can come from lower down, ankle strengthening and calf work can help a lot. The NHS strength and Flex programme is a good place to start and has a forum on HU too. As your physio doesn’t seem concerned, that would be where I would start if you’re not already doing it.

Hopefully you’re in good, properly fitted after gait analysis, running shoes already... if you can get off the pavements and onto grass, light trail or similar that will help lessen the impact further too... as would lowering the pace a little.

A knee support may help, many runners use them. I ran in knee braces when coming back from injury, but saw them as a short term solution while the strengthening work was done.

These books are, according to Vassos Alexander, well worth a read... other stores are available as are libraries! amazon.co.uk/kindle-dbs/aut...

[Hectorcat in reply to UnfitNoMore]

Many thanks for your advice

[Comfortnotspeed]

Difficult giving advice really on someone else's joint pain- but- I have been working through knee pain and swelling too with the help of a physio. In addition to specific exercises am supposed to do some exercise bike work 😒. I started using a using a knee support for c25k take 2 and am finding it very helpful. But- I haven't properly tested it yet on the longer sustained distances.

I guess, ask your physio to recommend one.

Good luck anyway. Here's to healthy knees 😊🏃‍♀️

[Hectorcat in reply to Comfortnotspeed]

Many thanks for your advice

[Tasha99 Graduate]

Try lower drop shoes. Fixed me overnight. Takes pressure off knees. Hokas have a 5mm drop 👍🏽

[Hectorcat in reply to Tasha99]

Many thanks for your advice

[islandrunner Graduate]

When I hurt my knee in Sept, the sports physio gave me exercises to do ( a lot of squats, hip hinges, calf raises, side stepping) and on the running said, lay off increasing it for a while, avoid hills, don't do intervals, and don't extend any of your runs.

I used a knee support off and on. After nearly 2-3 months started extending my running. My knees been fine for a while, but have only recently started to introduce some hill running, but have been doing intervals for about 2 months (ish).

I still have to avoid lunges and jumping jacks as that seems to aggravate my knee. Plie squats also annoyed it, but have been doing them for about 3 weeks and they seem OK now.

I used the article below as a bit of a guide on pain and what to do re exercise.

theconversation.com/if-your...

My knee did hurt when I ran, but it also hurt if I walked on a treadmill, so overall decided I might as well run (remembering physio okay'd running).

[IannodaTruffe Mentor]

There are knee exercises linked to in the guide to the plan healthunlocked.com/couchto5... along with advice on minimising impact.