Sore knee when I run?

Question

I've not run now for about three weeks because the last few times i did i got a really sore knee that lasted for several days afterwards.It affects my right knee and starts with a niggling pain at the back of my knee towards the outside of my leg and quickly escalates and becomes sore and stiff. I've been running for a while and wasn't going any faster or longer than usual. I'm reluctant to get back to running too quickly but I'm really starting to miss it and my beer belly's coming back!

I've read a bit about Iliotibial Band Syndrome but I'm not sure that's the problem.

Any ideas what it might be or how i can avoid it. I've got decent running shoes so i don't think it's that ?

Answer 1

maybe your knee needs a bit of break first

try to find a physiotherapist to soothe the problem first

or some DIY massage on the knee

http://www.Healthy-Step.com

Answer 2

Honestly if it's been bothering you for awhile then I would either go to a doctor or physical therapist. I know that sounds a little dramatic and it may not be something that is that big of deal, but I've been having knee pain on the outside too and I went to a doctor and he told me I had ITBS and after like a month it wasn't getting better and then my xc coach said I should go to physical therapy and after the first session was over I walked out the office without any knee pain..it was awesome. Yeah it does kind of sound like you have ITBS. good luck....I would just suggest going to a physical therapist.

Answer 3

Make sure your shoes aren't too old.  generally, it's said that shoes should be replaced between 300 and 500 miles.  also, check the cushioning and wearing on them.

Next, be sure to stretch.  It seems pointless, but good stretching prevents injury and loosens you up, preventing the sort of feelings you have over time.  I like wharton-style stretching, i'll include a link below.

Hydration is important in sports, and this is no exception.  be sure you're drinking enough water.  It helps keep your body regulated, and helps flush out waste.

hope it helps!

~abab

Answer 4

Have you increased your distance steeply?  Might be worth backing off if you have.  The recommendation is to increase weekly mileage at 10% per week.  I cranked up my mileage too rapidly when I started running 3 years ago and wanted to run a half marathon.  I am pretty sure I ended up with ITBS, and ended up seeing a Consultant Orthopaedic Surgeon.  It took about 3 months to go from GP to Consultant, and by then the pain had gone and he found nothing wrong.

You have new running shoes, so they can't be worn out yet.  It could be that you have a particular gait (leg movement) that requires some correction.  A specialist running shop may offer gait analysis; basically you pop down there with your running kit and they video or watch your style and give advice on shoes and inserts.  Alternatively, the Runners World website suggests on how to pick the right type of shoe for you, but it's more DIY than hi-tech.  Links for the US and UK sites below.  Some of it is subscription only, but a lot of it is freely available to non-subscribers.  See what they have to say about ITBS too for further information

Another thing to consider is whether you always run the same route.  Most roads and pavements/sidewalks have a camber to allow rainwater to run off.  That means one leg has to stretch a little further than the other.  If you run the same route, try running it the other way round and see if that helps.

A good stretch for ITBS is to put one foot in front of the other, and then put the arm on the same side as your back foot straight up above your head.  Tilt to the opposite side to make a kind of crescent shape.  To develop it further look up towards your forearm.  Do it before and after your runs.