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I started running again in August, mostly on the pavements around the streets where I live. I realise that this is not the best of surfaces to be training on. I started noticing a twinge in one of my knees a couple of weeks ago, and it was aggravated when I did my first race in 4 years, a 6k.
It's not a severe pain, sort of a dull ache. It's worst if I've been sitting for a while and get up. Also, walking down stairs is very uncomfortable. I feel it at the back of my knee and on the knee cap.
Besides the obvious, resting the knee a bit, and finding a better surface to run on, I suspect I need to do some exercises to strengthen my quads and hamstrings.
I would be grateful for any advice, because I really enjoy running now!