Knee pain from running: 5 signs it's time to see a physio
Autumn and winter are when training for spring half-marathons and marathons ramps up, and so does knee pain. Plenty of niggles settle with a few easy days. Some are your body asking for a proper look. Here's how to tell the difference.
1. It's been more than two weeks
A niggle that's still there after a fortnight of sensible, reduced training isn't going to "run itself off". The sooner it's assessed, the less training you're likely to lose.
2. It hurts more as you run, not less
Some stiffness that eases once you're warm is common. Pain that builds during a run, or makes you stop, is a sign the knee isn't coping with the load.
3. Stairs, squatting or sitting hurt
Pain going down stairs, squatting, or after sitting with your knees bent for a while is often linked to the front of the knee or the tendons around it. These respond well to a targeted plan.
4. There's swelling, clicking with pain, or giving way
Swelling, a knee that locks or gives way, or pain on the inside or outside of the joint line need assessing before you keep running.
5. You've already tried rest, and it came straight back
Rest settles symptoms but doesn't build capacity. If the pain returns as soon as your mileage does, you need a plan that loads the knee back up gradually.
What to do in the meantime
Cut back your mileage and intensity, rather than stopping everything
Swap a run or two for cycling or swimming if they're pain-free
Avoid adding hills, speed work or a new pair of shoes this week
Keep a quick note of what makes it better or worse; it helps your assessment
What happens at an assessment
Your initial physiotherapy assessment (50 minutes, £60) looks at the knee, the hip and the foot, and how you move. We explain what's going on and treat it on the day. You leave with a plan to keep you training where possible. Where swelling or a tendon is involved, laser-assisted physiotherapy may be added as part of that plan.
"Andrius really knows his stuff&was able to diagnose my knee issue very quickly… He's now given me a lot of confidence that I'm going to be able to run my Marathon…" — Margaret K, verified Fresha review
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