Knee help!

I’ve been suffering with knee pain for the last few weeks and the pain would appear after a couple of milesand after a visit to a physio this supposedly was to do with weak glutes and fallen arches in my feet. I’ve since had a gaint analysis and invested in a pair of shoes that support my feet and my arches, I’ve been doing stretches and strength work which the physio suggested and noticed an improvement, enabling me to do 5k without any pain. I’ve even had a sports massage! 

Visited the The physio again this morning and she said that there’s a marked improvement on the way my legs are and suggested I could try a little bit further. Well about 5 miles in, the pain came back and almost as bad as I’ve had it. I’m really struggling to deal with this and am in training for the Brighton half next month and also the London Marathon and j would be majorly gutted to have to miss out on both through lack of training because of this. The annoying thing is, is that the pain stops almost as soon as I stop running! 

Does anyone have any advice at all that will help or anything that will prevent this from happening? I really really don’t want my training to suffer and I don’t want to pull out of the two races as they will be hugely significant for me on a personal basis! 

Any my help would be great! 


  • Weak glutes seem to be the cause of pretty much everything, according to physios. And in most cases, they're not wrong, but it might be worth seeking a second opinion or asking your physio to give you a letter of referral to your GP so you can get a scan. In any case, keep up with the glute and hip strengthening work. If running is hurting, try cycling (on a real bike or a spin class, if available) to keep fitness up while you recover. Some injuries are just stubborn - I know that to my cost.
  • I used to suffer from knee pain alot a few years ago and spent loads of money on physios and actually ended up having an MRI scan which found nothing. Eventually I tried changing my running technique which helped straight away and I  haven't had a problem since.  I received some coaching in POSE and Chi running techniques are both similar. 
    Hope this helps! 
  • Thanks guys, what is Pose and chi running??

    This is my first week of training for the VLM and it's been a disaster so far- Do you think this will be a long term problem?
  • Pose method and chi running are techniques that reduce the impact from the ground when running and therefore reduce the impact on the knees. There is loads of information on the internet and you tube. James Dunne has a good you tube channel. I have been coached by Gray Caws (chi running) in Finsbury Park. It does take a while to change your technique but it has been well worth it for me. I also find that a bit of yoga and foam rolling helps also.
  • Maybe it's not your knee - perhaps its your ITB band or glutes and it just feels like its your knee - everything is connected
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