novice runner questions.

kev1.3s

Hi I'm not sure if this is the right place to post this but I taught I'd get answers here, mods can move if necessary.
I've been running for 3/4 months now at first I was going out 3 or 4 night's a week but doing relatively short distances now I only go out 2 nights a week but I've pushed my usual route up to 5.5km recently, as of the last couple of weeks I've been trying to push that distance a bit but I'm beginning to have trouble with my knees and one more than the other. The pain or even discomfort doesn't affect me at all during the run but as soon as I cool down I can feel it in the front of the knee cap and it soothe quite quickly with an ice pack even though I'll know it's not 100% for the rest of the week until I go for a run again which as I've said it doesn't affect me at all.
Can anybody here tell me what I am doing wrong if anything or a way I can ease this problem? The last thing I would like to do is seriously damage my knee,
Thanks.

Getonwithit

kev1.3s wrote: »

Hi I'm not sure if this is the right place to post this but I taught I'd get answers here, mods can move if necessary.
I've been running for 3/4 months now at first I was going out 3 or 4 night's a week but doing relatively short distances now I only go out 2 nights a week but I've pushed my usual route up to 5.5km recently, as of the last couple of weeks I've been trying to push that distance a bit but I'm beginning to have trouble with my knees and one more than the other. The pain or even discomfort doesn't affect me at all during the run but as soon as I cool down I can feel it in the front of the knee cap and it soothe quite quickly with an ice pack even though I'll know it's not 100% for the rest of the week until I go for a run again which as I've said it doesn't affect me at all.
Can anybody here tell me what I am doing wrong if anything or a way I can ease this problem? The last thing I would like to do is seriously damage my knee,
Thanks.

This is not a medical diagnosis...
The major change here has been an increase in distance but don't discount the build up of this potential injury since you started running. That pull on the front of your knee may be (IMO)
A. Little bit Of tendinitis caused perhaps by an increase in overall effort, increased distance, maybe trying to run faster every day?
B. could be i.t band related as I.t band has gradually stiffened up over a period of running without any attention, is the hip on that leg stiff, sensitive to a little bit of pressure (stick your finger in your hip and around the top of your glute see if you hit a particularly sore point)

az2wp0sye65487

There could be various contributing factors to the soreness in your knees. It could be a number of things, from IT band as already mentioned or some other injury, to needing a change in shoes and/or running technique.

Not saying that this is what you have, but... I had a problem with my right IT band a couple of years ago. It was really tight, and used to cause me a lot of pain in my knee. The physio treatment wasn't much better - she had to put a lot of pressure on to loosen it out! But I always felt better afterwards!

Your best bet would be to get checked out by a professional before it gets any worse.

huskerdu

Road running can be hard on the knees, especially when you are starting.


The standard advice is

1) Make sure you are wearing good quality new runners, designed for road running and suitable for your body, if you are road running and ramping up your mileage.

2) Increase your mileage slowly and take a step back week every 4 weeks, where you rest a bit and do less mileage than the week before

3) Rest, ice, compress and elevate your sore knees

If the knee pain persists or gets worse, go to a physio.

kev1.3s

Thanks for all you're replies and I appreciate that it's not a medical diagnosis, if it continues without getting any better I'll see my doctor, I just wanted the opinion of some people who have been here before.

walshb

OP, I think some detail about your make up would help.

Age, weight, height, general level of fitness?

kev1.3s

walshb wrote: »

OP, I think some detail about your make up would help.

Age, weight, height, general level of fitness?

Age 32
Weight 12.5 stone
Height 5 ft 10

I would be moderately fit I'd suppose but the purpose if starting to run was to increase that level.

walshb

kev1.3s wrote: »

Age 32
Weight 12.5 stone
Height 5 ft 10

I would be moderately fit I'd suppose but the purpose if starting to run was to increase that level.

So, age really doesn't seem to be a factor. I mean, if you were in your 40s or 50s one could say that it's down to age. I guess as well technique could be important. How heavy you run, are you heavy on your feet etc? If you feel you may be, then maybe altering your technique could help.

JohnnyCrash

Are you a heel striker by any chance?

kev1.3s

JohnnyCrash wrote: »

Are you a heel striker by any chance?

If by heel striker you mean that I come down hard on my heals then possibly, I may assess my technique the next day I go out.
I take it that thats bad?

huskerdu

kev1.3s wrote: »

If by heel striker you mean that I come down hard on my heals then possibly, I may assess my technique the next day I go out.
I take it that thats bad?

Lots of people heel strike with no issues, but if your knees are sore, heel striking can be a culprit.