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Knee Pain Advice
Hi, I'm new to running started 3 weeks ago. I'm training for a 10k run in September. I started to get pain just to the side of my knees where the thigh meets the calf. It feels bruised and is stiff and throbs at times. I had a gait check and it was determined that I have over pronation, do purchased a pair of running shoes to help this. I ran 5k on Monday in the new shoes but still had the pain. Obviously I need to rest this old injury and then try the shoes again but I have heard there are bands available to support the knee but not sure if this would help? Any advice very gratefully received!
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Take a look at "it band" on google and see if that looks a possibility.
It's probably not the shoes. It could very well be the ITB like booktrunk suggests. I would suggest resting it and dropping back to walking until it settles and building up gradually again. Most likely it's due to pelvic/lower limb instability and doing too much too soon. If you're worried find a physio who specializes in running and get a proper diagnosis and treatment. Good luck, stick with it.
Almost certainly not your ITB then. My guess at the reason for the pain and my advice is the same anyway.
Hi Emily, I have pain in exactly the same place as you.
My physio advised me that it was most likely caused by my tight quads and that I need to do more strength and stability work to strengthen my hips and quads. Single leg bridges; side leg raisers; squats. It would be a good idea for you to visit youtube to see how to correctly perform leg strengthening excersises. Lay off running for a week or two while your injury settles down but keep performing these excerisies.
Even when your injury is healed and you're pain free and running again, it is a good idea to keep performing these exercises a few times a week.
Well done for begginging the running journey and don't let these niggles get you down...the road to running heaven is a marathon not a sprint!