Another often runners injury called runner’s knee. Had that last year after coming back to training after trekking holiday in Nepal.
After NHS website again.
Knee pain
Knee pain, also called runner’s knee, can have many causes, such as swelling under the kneecap. Andy Byrne from David Roberts Physiotherapy in Manchester says that knee pain is the most common condition he treats in runners.
What does it feel like?
During your run, you may develop pain at the front of the knee, around the knee or behind the kneecap. The pain may be dull or it could be sharp and severe.
What should I do?
To help knee pain at home, Andy recommends applying ice to the knee and stretching. Hold ice (try a bag of frozen peas wrapped in a damp tea towel) on the painful area for around 20 minutes a few times a day. Never put ice directly on your skin.
To stretch the area, Andy recommends lying on your side with your bad leg on top. Bend your top leg so that your foot goes back towards your bottom, then hold it there with your hand and keep both knees touching. Hold the stretch for at least 45 seconds, breathing deeply and feeling the stretch in the thigh. Repeat this around six times a day.
If the pain is severe or the knee is swollen, see your GP straight away. If your knee pain is not severe, stop running and get it checked by a GP or physiotherapist if the pain doesn’t go away after a week. They can also recommend stretches or exercises to help you recover.
Can I still run?
Don’t run if you have pain in your knee. If you still feel pain after a week’s rest, see your GP or physiotherapist. How soon you can start running again will depend on the cause of your knee pain and how severe it is. Your GP or physiotherapist can advise you.
Try these knee-strengthening exercises.