Couch to 5K
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Knee help please

On Monday I hurt my knee. Didn't pull or twist it, it just became stiff and uncomfortable. When I woke up Tuesday morning it was very painful so I went to the local walk in centre where a student doctor diagnosed muscle strain. Rested it as much as possible for the next couple of days. However yesterday we went for a day out which included quite a lot of walking and stairs. By the end of the day I was in agony, close to tears. Worried it may be more than a strain. still very sore this morning. Any ideas or advice please. Would love to be up and running as soon as possible.



11 Replies

You might have the dreaded Runner's Knee, viki. :-(

Have a look here:

And here:

I've had this. If it doesn't get better in a day or two with rest, ice and quads exercises I would go and see a sports physio or sports doc.

Mine started beginning November and I was a bit slow off the mark about getting proper treatment. I've only just been able to start running a few intervals this past week. I don't want to sound alarmist but get this checked properly unless it's basically gone tomorrow.

A foam roller helped me enormously too but I had to 'not run' first - and that was difficult. If I'd 'not run' more at the start it would have been better sooner. It's about 95% better now.

The very best of luck with this, if you have any questions let me know. xx


Having said all that - Runner's Knee, if that's what you've got, is very fixable.

Just do as I say and not as I did and you'll get on top of it :-)


Thanks Mitts. Trying hard to rest it. Will look closely at the exercises and give them a go. Hopefully it will feel better soon.


Been trawling round my saved sites!

These are good too:

And here are Mattaitch's exercises which I don't suppose he'd mind me sharing:

In November I started out doing lots of exercises - right thing to do. But I didn't stop running - wrong thing to do. When I realized this I changed to a crosstrainer instead of running outside - very slightly better but still the wrong thing to do. The pain only started to really go away when I stopped everything except the exercises. And the foam roller's been great, really made a difference.

So if you start out doing the right thing you'll be fine. But if you're not sure if it is this or not see an expert in sports injuries. Money well spent.

Good luck! :-)


The foam roller is on order and I definitely don't plan to do any exercise until it feels better. Thanks for your help. I'll keep you posted.


Do the exerciSES - just don't run :-D

Or maybe :-( would be better...


Sorry meant to say wouldn't run! Obviously affecting my brain too! Will do the exercises though.


Very helpful links. I think I have a touch of Achilles tendinitis and planat what's it, but at least I know what to do now.


there is also some good information on and they also have an app - with advise and exercises. NHS MSK help.


Thanks I'll have a look at that too.


Its only basic but trustworthy.


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