My right knee always seems to niggle when I start to increase my mileage and introduce longer runs of 18+ miles. It particularly hurts during hill work (mainly when running down hill) and thereafter when walking down stairs. I'm trying to be better with my stretching and have also started using a foam roller but would like advice as to how I can treat the problem once and for all and ultimately stop it recurring. I'd also like specific advice on stretching to help eliminate this very annoying knee pain!
I took the advice of grozzlybear and bought myself a patella stabilizing knee support. I did manage to complete the coast to coast and used the knee support for the whole thing without too much bother from my knee considering the milage I was doing. At the time, I continued with the usual RICE and Ibuprofen which helped. Since then I have had a baby and the amount of mileage I am currently doing has dropped significantly and I havent had too much bother with it. I have a feeling though that when I up my mileage again and do 20+ miles at a time, the problem may well return, but I'll cross that bridge when I come to it!
thanks so much for your response. i'll definitely purchase a good knee support asap and continue with the RICEand ibuprofen. I think I'll just attempt a 7 miler or so tomorrow rather than the 16 I'd planned and see how it feels.
I really hope someout out there can help me as I've started to experience very sudden onset sharp pain centrally behind my right kneecap. The pain is so sharp that it stops me in my tracks when out running. I first experienced it about 3 weeks ago but as quickly as it came, it went again although I was conscious that it might come back. However, it keeps reappearing and today I was aiming to do 23 miles but had to cut it short as the pain didn't go away. It started out as the sudden sharp pain I had previously experienced and did subside but then came back again after 2-3 more miles. When it happens it helps to change my running stance slightly and I feel like I change my foot strike so that I'm almost running on the outside of my foot if that makes sense. This does help as does massaging the knee. I thought I would really struggle to get back home today as I was 9 miles out before I decided that the pain was getting worse and that I should turn round. However, it really subsided and pretty much disappeared again after around 14-15 miles and in the end I did 19 miles and felt quite comfortable at the end. It's starting to concern me though as this time the pain definitely lasted for much longer and I just know it'll come back on my next long run. I have recently bought new trainers and am in the process of wearing them in but Im still using my old ones for my long runs. I always get my trainers properly fitted at a running shop and have been told I overpronate.
I'm doing the Edinbugh Marathon in May, but I'm classing this as a warm up event as Im running the coast to coast (from Whitehaven in Cumbria to tynemouth in North Tyneside - approx 30 miles per day over 5 days) 2 weeks later. I really need to get a few more back to back long runs in and was planning on doing around 16 miles tomorrow but am worried this will make my knee worse. I had 3 months off earlier in the year with a foot injury and cannot afford any more time off! From a money point of view I really can't afford to see a physio privately and so desparately need any help and advice going! Would a sturdy knee support help? I'm doing the usual icing etc.
Thanks for the advice and info. I'll see what the GP says about an MRI and keep on at the gym for the time being. I guess I'll just have to see how it is over the next few weeks and build back up slowly once the pain and swelling has gone. xx