Knee pain ! Advice please: So I haven’t run for... - Couch to 5K

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Knee pain ! Advice please

Havenhealth profile image
21 Replies

So I haven’t run for 4 weeks now I was on week 9 run 1 and I had to stop at 20 mins as my knee was niggling me ! I have never stopped ever before and never had a problem with my knee ! So I was shocked and disappointed that I had to stop ✋,I was loving my running 🏃‍♀️, !

I then thought I would rest my knee , for a while and hence it’s been 4 weeks !! How time flies , so today I thought I would try again , I went to week 8 run 3 and I done it really chuffed ,,, but when I stopped my knee was hurting again ! It’s very weird it’s on the outside of my knee at the side of my leg 🦵!! Not sure what it is ?

So I done lots of stretches and seemed to help , but not sure now what to do , as I want to complete my journey to 5 k 😩 any suggestions or advice please 🙏

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Havenhealth profile image
Havenhealth
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21 Replies

Are you over stretching on your stride pattern, remember your knee is basically a hinge it'll only flex so far! Have you tried soft squat exercises maybe applying weights to your squats? Resistance bands may also help

Havenhealth profile image
Havenhealth in reply to

I do t think I am over stretching ?

No I haven’t tried squats should I do this before a run ? I have a Resistance band too ?

Thanks for advice 👍

in reply to Havenhealth

I generally mix up post run stretches, more so if it's cold outside, they help me warm up ! I've found squats do help get my knees warm as well

mrrun profile image
mrrunGraduate

See a physio. If it's still like that after a month, something is not right.

Havenhealth profile image
Havenhealth in reply to mrrun

Really ! Oh dear 😩

nowster profile image
nowsterGraduate

If you're over striding and landing on the heel of your foot, that can jar the knees.

Havenhealth profile image
Havenhealth in reply to nowster

It’s only the one knee I will be aware of this next time I run but I don’t think I am , but haven’t really thought about it before

So thanks for advice 😊

nowster profile image
nowsterGraduate in reply to Havenhealth

This might be helpful:

youtu.be/kQ5wQ5NPKw4

Havenhealth profile image
Havenhealth in reply to nowster

Thanks for that I will try this next time 👍

Jessabelle2102 profile image
Jessabelle2102Graduate

Could it be your shoes? I no when I had knee pain it was because I didn’t have the correct running shoes for my feet

Havenhealth profile image
Havenhealth in reply to Jessabelle2102

I have always worn the same ones always been fine , so I tried different ones today and still hurt it’s just The one knee tho if it was my shoes would it not affect both knees ?

Thanks for advice again 😊

IannodaTruffe profile image
IannodaTruffeMentor in reply to Havenhealth

Many of us are not symmetrical.

Dance55 profile image
Dance55Graduate

Poor you 😔 Really hope your knee heals very soon. So frustrating for you but it's so important to listen to your body. Hope you'll be back running comfortably again very soon.

Havenhealth profile image
Havenhealth in reply to Dance55

Thank you 🙏

I will try everything I will complete this 🤪

Dance55 profile image
Dance55Graduate in reply to Havenhealth

I'm sure you will succeed 😊

IannodaTruffe profile image
IannodaTruffeMentor

Are you following all the advice in the guide to the plan on minimising impact ie. slowing down, shortening stride to avoid heelstrike, running on grass or treadmill, wearing proper running shoes fitted after a gait analysis done at a specialist running shop?

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Your issue could be associated with the ITB band.

Are you doing any strengthening exercises as recommended and linked to in the guide to the plan?

This can be overcome by a good look at your form and working your body to correct it.

Gingerapple profile image
Gingerapple

Well, it could be your meniscus? It might be good to call and speak to your GP. I have had that same problem, so it may be the meniscus. Don't leave it too late🤗Have a good rest of the day🌹⭐🌼☀️, love Bev

jonhodgkinson89 profile image
jonhodgkinson89

It sounds very much like your IT Band (Iliotibial Band) which is a big connective tissue that runs from the hip down the outside of your thigh and connects below the knee is being aggravated...

This is a very common running niggle / injury and can be solved by either seeing a physio or sport therapist / massage therapist.

Afterwards making sure you do a good warm up which includes some foam rolling and dynamic stretching will be helpful.

Most good physios and sport therapists will give you muscle activation exercises to go away and work on after treatment, the key there is that resting it won't make the issue go away. The tight fibres need to be released so that you regain full movement capacity of the tissue again.

This article on how to warm up before running might be helpful -

realfoodfunc.com/how-to-war...

Havenhealth profile image
Havenhealth in reply to jonhodgkinson89

Thanks so much for all your help and advice I really appreciate it

Keep safe everyone 😊

TPav profile image
TPavGraduate

Hi, I’d see a physio - I was running through my knee pain in the summer, until I just couldn’t run any more and even started limbing when walking. Turns out I’ve got a fracture to the knee condole and now out for weeks. Hopefully your injury isn’t serious but if it’s no better after a month off something’s not quite right.

Havenhealth profile image
Havenhealth

No I agree I will definitely go and see a physio as I dont want to make it worse ! I just want to keep in running so I will have to do it the right way and be patient !

Thanks again for your reply such a big help 🙏

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