"Runner's knee" vs. Regular knee pain

megbee617

Hi guys,

I have a question re: runner's knee.

I've been doing C25K for about 4 weeks, so I'm pretty new at this, but have been doing other forms of cardio for years (elliptical, gazelle trainer, spin).

My knees have been hurting for several days. I ran last night after work, after having mild (but bearable) bilateral knee pain all day. I thought maybe I was just stiff and had to loosen up. So I stretched, walked for a bit, and then ran. It hurt quite a bit while running, and after I was very sore as well. They still hurt today.

Is this "runners knee", as they call it? I don't run everyday and try to change up my cardio, so I didn't think I was over working that area too hard. My knees have never really bothered me before so I'm just kind of confused and wondering what I can do about it.

BrianSharpe

Did the knee pain first manifest itself after running or before (you mention knee pain for several days...)?

Rule # 1 in running is if you feel like you're injured (even slightly) take some time off, it's easier to address little problems while they're still little problems. Having said that (and I'm guilty myself) we're a stubborn lot who more often than not talk ourselves into believing it's nothing serious & run anyway.....

Knee pain can come from a wide range of causes. For most new runners it's often just overuse (too much, too soon, too fast....) but if you're sticking to the C25K plan that should be unlikely.

It can relate to improper footwear. Do your shoes fit well & not have too many miles on them (many new runners will make do with an older pair of shoes where the cushioning has already broken down) or shoes that don't fit well. If you have access to a running specialty shop it may be worth going in to have your gait looked at, running shoe manufacturers make slightly different shoes based on gait and most running shops will do this for free (don't be one of those people that gets your gait analyzed and then buys the recommended shoes online.....)

It may also relate to hip / glute strength and may be resolved by doing specific exercises.

runnersworld.com/newswire/to-relieve-runners-knee-strengthen-your-hips

Try adding some strength to your cross training days, it can make you more injury resistant.

At the very least take a few days off running to see if the pain resolves itself. (Rest, Ice, Compression, Elevation....)