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[Posting on behalf of /u/Percinho who is busy trying on his new tri suit that he got on Black Friday sale]
Started running this past month, for a few weeks now. I’m beginning to get some minor knee pain - is this to be expected? Should I slow down my frequency of runs or intensity?
Knee pain is not a normal part of running. You likely need to dial it back a bit. How many miles per week are you running? And are you pushing hard on all your runs?
There’s a park 20 min walking from my place - I run to and from there multiple times a week, maybe 4-5?I push fairly hard. Might take it easy in the upcoming week or two since the knee pains though.
Rest until your knee feels better. Take it slowly and go easier when you get back to it. Most (or all, as a beginner) of your runs should be done at an easy, slower pace. Walk if you need to. I’d also recommend cutting back to 3-4 times per week to start with.
If the knee issues come back, you should check in with a doctor or PT. Don’t ever run through the pain if it gets worse as you go or if it’s affecting your form.
The biggest mistake new runners make is too far and/or too fast too quickly. Your body has a lot of building to do to get to the point where you can run faster/longer. Muscles need to develop, joints need to strengthen, ligaments need to grow - and all of that takes time.
If you are starting to feel pain, reduce your speed, distance or days per week.
Appreciate the insight! Yea I’ll probably tone down the frequency and intensity of the runs. I did cardio (treadmill) for the better part of 2 years so I wondered if I could run… Not at all lol. But been a lot better over the past few weeks.
Some sources of knee pain are muscular and can be stretched/strengthened pretty easily. I had some pretty severe pain at the far/bottom (distal) end of my kneecap that ended up being from tight quads. It went from severe pain with every step to running again in a few days after some stretching/massage.
Any tips on stretching and massaging?
Massage guns are always coming down in price and IMO do a better job than a physical therapist. You can use a foam roller or most kinds of balls and pressure as well.
For stretching there’s a LOT of post-run stretching videos. I like this one https://www.youtube.com/watch?v=zbayPYgUWUw but I’m a newer distance runner myself so there’s probably better out there.
Already have a massage gun so that’s a good start. I’ll check out the stretches - thanks!
Can you be specific about the pain? Maybe it’s an IT band issue, which could be alleviated by certain exercises.
pain on the top of the left knee when using it.
Doesn’t sound like an IT band issue then.