Knee problems

ukgirly01

So I started a couch to 5 k back in january, and hurt my knee at the beginning of march, I stopped the running and just kept on with the crosstrainer which didnt hurt
It seemed to be better so I tried a run on friday: ran my first ever mile on the treadmill and then went out for my first outdoor run on sunday, During the run my knees were fine ( I wish I could say the same for my breathing, god it was hard.) The when I went to bed that night my other knee starts hurting in the same way. Like a band of pain running down the inside edge of my knee.
Any suggestions what this is?
I've got a decent pair of trainers for running etc im using heat, voltarol and a support to help it, I want to be back running asap.
Any advice is welcome

audjrey

Sounds like you could be suffering from one of three things. Either tight hamstrings (upper back leg), tight quadriceps (upper front leg), or tight hip flexors (tendons that attach leg muscles to hip bones), all of which need to be stretched to help avoid knee and lower back injuries.

My advice, because there are so many stretches for these body parts, is to google each one and find one that you think you can do safely. Hold each stretch for a minimum of 30 seconds. I usually walk around and do some squats to warm my muscles, then stretch lightly prior to actual exercise. And afterwards, when my muscles are nice and warm, I stretch more fully for a good 10 minutes.

Of course, I don't know your medical history. Other factors, such as previous injuries might be responsible for this pain. Try the stretches first. If they don't help, then try something someone else suggests. And if that doesn't help, maybe see your doctor about it.

bbb84

Knees are suprisingly fragile. If the RICE method doesn't work (rest, ice,compression and elevation) please see a doctor. I have torn the acl and mcl in my right knee (mcl now twice) and believe I have now damaged the other one as well by trying to "baby" or take it easy on the other. Just keep listening to your body, if things don't improve get checked.

Fattack

If I were you I'd go to see a physiotherapist, you may have a muscle imbalance - when you say decent pair of trainers, did you get them from a specialist store that did a gait analysis (checked how you run?). If you over or underpronate, then you could be wearing the wrong type of shoe for your feet.

MsLisaB

As others have said it is best to get checked out by a physiotherapist. To me, it sounds like your kneecap (patella) isn't tracking properly as the knee bends. This is fairly common and easily fixed. It's generally due to either a muscle imbalance or overly tight muscles. A physio will be able to diagnose what is actually causing it and give you some exercises to stop it reoccurring. Fixing it generally invloves strapping the kneecap then taking it easy exercise wise for a few days, or possibly weeks depending on how bad it is. If you can, go to a sports physio. They're more likely to understand that you want to be back exercising as soon as possible. Taking your shoes along for them to have a look at wouldn't hurt either.

ukgirly01

Thanks for the advice, I've booked in to see a sports physio, dont want this to hinder my progress