Which program should I use ?

[TheEd]

a sore knee could be directly related to overuse

have you been trying to cross train during this period, are you able to give us any idea of what training you did which lead to the knee problem, please?

This will help in you going forward

Cheers

TheEd

[torun10k]

I think the sore knee is most likely due to increasing my running distance too quickly. Before my 14 km race I jumped from running 7km's to 10km's in the space of a week and after the first time I ran 10km it was sore everytime I ran. However it held up ok for the 14km run. After I ran the 14's I took 3 days off and started running again and although there was pain it was not as bad. However during the second week of training It was really sore even when I wasn't running so I decided it was best to take some time off. It generally hurts when I have been wearing in my joggers all day so I have a feeling that they are contributing to the pain (I think it's time I bought some new ones.) I haven't been cross training since the 14km race.

There is no swelling just pain on the outside side of my LH knee and it is worse some days and not as bad other and some days there is no pain at all.

hope that helps

torun10k

[TheEd]

which program were you training on so I can see the routine you were attempting, please?

did you do other cross training or running only?

Cheers

TheEd

[torun10k]

Hi The Ed,

Thanks for you quick replys

pre race I was Using Hal Hidgons 15km novice plan (however I missed a few of the longer runs as I was away on those weekends thus the reason for skipping from 7 to 10kms. I was running mostly on roads and concrete paths.

After the race I started your first 10km program which I completed the first week before I stoped running.

I only did a couple of light bike rides with the kids (about 1 a month) when I was training for the 14km race and I was swimming (breaststrock) once a week.

Am planning on going to the physio, am just trying to pick a day where it is really sore so that they can assess the pain (always seem to be really busy on the days that it's most painful)

Hope that provides you with enough info.

Thanks torun10k

[TheEd]

take a look at this - Runner's Knee
http://www.time-to-run.com/injuries/theb...rsknee.htm

to see if there is anything there that can help you

this sounds more that you did not recover sufficiently from the 14km race before going back to training

how long have you been resting for now?

TheEd
ps.. going out for a while and will answer on my return

[torun10k]

Hi The Ed,

Have been resting now for 2 1/2 weeks aside from some short walks (at most 2kms)....

Have been considering pool running just to take the presure off that knee.

Have really been missing running though

Thanks
To Run 10k

[TheEd]

please take a look at the above Runner's Knee link to see if this matches the problem you currently have, please?

then I can see whether we can find a way forward

Cheers

TheEd

[torun10k]

Hi, The Ed,

Strapped my knee this arvo as it was in pain (was Limping) and after 1/2 an hour the pain was gone. Have just taken the strap off (been on for 4 1/2 hours) and still have no pain...

Have booked a physio apointment tommorow so I will let you know what he says.

I'm not sure if it is runners knee as I have alrealdy looked at the Runners knee guide and tried some of the self help tips over the past 2 weeks....

The pain seems to be worse on some days then others even though I have not been exercising and when I was running the pain was not a problem until I stopped running and would be there on days I didn't run at all.

I think I'll leave it up to the physio and if he dosen't know I'll go to my daughters sport physician.

So I guess it's just rest until then and hopefully I can move forward after tommorrow.

Thanks for your replies

torun10k

[TheEd]

process of elimination - try this link

ITB - iliotibial band syndrome

http://www.time-to-run.com/injuries/thebig5/itb.htm

see if these symptoms are more accurate

Cheers

TheEd

[torun10k]

Hi Again,

I have a feeling that Itb is more likely as the running down hills and going down steps have caused more pain when there is pain. Also it is on the outside of the knee. I cannot be 100% sure that that is what it is but over the last 2 weeks I have felt that this was more likely then the Runners knee.

Also noticed over the last week that when my foot roll in and my knee follows the pain is a greater.

Hope that helps.

torun10k