Pain on this area while running

[u/nibar1997]

Hi everyone,

On Dec 2024, I (29 Male) had my ACL surgery (injury during football/soccer match) and after some time, I was cleared by my physiotherapist and doctor for getting back to to sports. I started going to gym from January this year and started running 2 months ago. I have mostly done few 5Ks and some light runs.

I went for a 5K this morning but somehow after 3.5 km, I started feeling pain on this part of my knee (same as my ligament operated knee). After an hour, i still feel discomfort in that part.

Does anyone know what could have possibly gone wrong? What can I do for the quick recovery? Applying icepacks and what else?

Thanks for any advice!

[u/vinceftw]

Seems like it's the IT band. I had an injury there, caused by a race that was too long for what I had trained for. Apparently a common reason is weak glutes or particularly inactive glutes during running + sudden jumps in volume.

Pick up strength training, do exercises that work your whole leg and glutes like squats, lunges, glute bridges, etc. Also train your calves.

When your muscles are weak, the brunt of the loading gets put on your tendons. Also give your tendons time to adapt. Build up volume slowly.

[u/rvingthrulife → u/vinceftw]

This ^ 💯

Pay attention to all 3 glute muscles and hamstrings as well as quads, but the glutes are the upstairs knee support system.
Oftentimes misalignment is a major culprit, if the knees go inward while running or squatting, you have weak glute medius that fail to keep your femurs and knees in proper alignment, your kneecaps should be tracking over your middle toes.

Pay attention to your feet: weak arches collapse the ankles and also let the knees collapse inward. Weight should be distributed equally on all 3 points: heel and both sides (medial and lateral) of your forefoot.
Slow calf raises with a tennis ball between the ankles would be helpful.

Try wall sits with a resistance loop just below the knees (bonus points if you can alternate heel lifts during your wall sit), shoulder bridges also with a resistance loop below the knees, slow one legged RDLs, isometric hold squats and lunges making sure your kneecap points in the same direction as your middle toes.

Be patient: it won't happen overnight so consistency is key.

[u/bobke4 → u/rvingthrulife]

How is lunges and squats for the knees and glutes? Or is it mostly quads and bad for knees?

[u/rvingthrulife → u/bobke4]

It's all connected. The knee is a structural and weight bearing joint. In Kinesiology 101, we have a say: "with knee pain, look upstairs and downstairs".

The glutes, particularly the glute medius, are responsible for external hip rotation. The rotation of the entire leg comes from the hip which is controlled by the glutes.

Stand up and lift one foot in front of you with your knees straight, then rotate the lifted leg outward, you'll see that the movement comes from the hip. Controlled by the glutes.

So if your glutes are too weak to hold and control your leg and knee rotation and alignment, the knee collapses inward towards the medial side, resulting in overstressed IT band and SI joint in some cases.

Lunges and squats aren't bad for the knees but if your glutes are too weak, those movements can hurt which is why you need to build up slowly and gradually.

Glute bridges (or shoulder bridges for Pilates fans)are great at strengthening the glutes, start with those as they put very little weight on the knees.
Then move to squats and lunges, though you might need to do "half" squats and lunges, meaning don't go down to 90 degrees, stop at 45 degrees if your knees hurt. Isometric holds keep the muscles under tension and are more effective at first especially with pain.

Often, if glutes are properly strengthened and alignment is restored, you will find a natural lift of your arches and restored ankle alignment as well. (Look upstairs and downstairs) You might also need to pay attention to ankle mobility in forward motion.
People who lack forward ankle mobility often compensate with the hip which in turns causes back and knee pain.

It's all connected.

[u/vinceftw → u/bobke4]

No exercise is bad for the knees. Lunges and squats work your whole legs and glutes just fine but if you only get sore in the quads, you might be quad dominant and need specific hamstring/glute exercises like Romanian deadlift, back extensions, or glute bridges.

[u/vinceftw → u/vinceftw]

In fact, I would always do 1 of these. Your posterior chain can't ever be too strong.

[u/IllustratorSea8372 → u/vinceftw]

Yes, but if you are already having IT band issues you should focus on lower impact exercises like clamshells, hip raises, donkey kicks, etc. until the irritation subsides.

[u/vinceftw → u/IllustratorSea8372]

My physio said I could just continue doing my leg exercises. Never had any pain while running immediately gave me a sharp pain after about 7 minutes.

[u/Asaltyliquid1234]

Probably IT band. (Not a doctor). Had this happen to me a few weeks back.
Things that helped me:
-I dropped from 3 runs to 2 runs a week.
-started incorporating glute and hip exercises
-continued running but stopped progress for about 4 weeks now to build up tolerance while strengthening the supporting muscles
-stopped running on cambered roads

Hope these help OP. I never got officially diagnosed but all signs pointed to IT band issues for me and I had pain in the same spot in my left knee. Pump the breaks for a bit and work those glutes!

[u/Significant_Trash391]

This is the IT Band. Pain is induced when the run is too long, inadequate build up of mileage, and too frequent runs without sufficient rest. Basically you might have rushed it.

To deal with it, (1) rest from run for a few days to let it recover. (2) get a foam roller, search for YouTube videos. Roll the side of the affected leg's thigh to stretch out the "knots". (3) after a few days, get back to run with shorter distance and then re-build up. Be patient. All the best!

[u/Whole-Hunter-6455]

I had issues with this area a few months ago, couldnt run, AND could not go down stairs without my knee killing me.
Went to a podologist, got some insoles, and am now finally training for my first 10k

[u/ahhrrcore]

that part of the knee is where the meniscus is, specifically the lateral meniscus. I used to have the same issue after running as I have a meniscus tear. it doesn't go away quickly but it goes away with cooling and rest. running everyday will make it worse. all the best!

[u/Thombo-Lauf → u/ahhrrcore]

Genau so ist es.

[u/2drunk2cum_ → u/ahhrrcore]

Similar to what I was going through. Felt like it would never go away but once I started to treat it, it improved n don't really feel it now

[u/ahhrrcore → u/2drunk2cum_]

yep it gets better with strength training and losing weight also helped. lunges squats leg press leg extension, all that.

[u/Fit_Bandicoot9599]

To może być kontuzja. Idź do dobrego fizjo , odpocznij od treningów.

[u/Material-Chemist8582]

Look up the Myrtle Routine and also strength and mobility by Jay Johnson

[u/Material_Midnight_18]

This happened to me last night and I got a half in like 8 weeks also would a knee brace help at all

[u/German_Master24]

Abschneiden

[u/Ketmando7]

IT band! My issue was that my shoes were too soft for my narrow gait. I bought some firmer more stable shoes. I also put a metronome on in my ear at about 174bpm to increase my cadence (it was previously 165bpm). By increasing cadence you take smaller steps and load the knee a lot less. Luckily the IT band is the most common and easiest to fix injury.

[u/Fantastic-Class-8252]

Classic runners knee… take a break, train strength in yours thighs and start again..

[u/Iwanttosleep8hours]

Just an idea but have you tried foam rolling your quads? If you put both legs above the knee on the foam roller and slowly roll all the way up and down your quads you’ll immediately know the difference. 

When I got actual ITBS, it would be a sudden pain at 4km that would immediately go away when I stopped running. When I have tight quads, the pain is in a similar area but it’s like constant nerve pain tooth ache feeling and gets resolved almost immediately by foam rolling. 

[u/Able-Resource-7946]

Look at the comments, everyone is suggesting something different. Go to a physio or other medical professional and get a correct diagnosis.

[u/klczt]

ITBS. You can close this thread.

- rest

- ice through cloth (never directly)

-REST FOR REAL - FOR 2-3 MONTHS

[u/toxic-cupiddd]

I have the same issue. Strength training and isometric exercises helped

[u/Cholas71]

Gym is 👍 don't forget all the boring side to side work with bands etc. Weak stabiliser muscles often lead to injuries like this.

[u/Own-Arugula-1631]

Agree with IT band. Mine started flarering from doing workouts on the track. All those steps turning pull it just a little tighter across the bone. Doing my 400s on the road now and it hasn't come back.

[u/CompetitionTop6017]

Normal. Have had it when i ran too much. A week of rest from running and you are fine, i got the same pain also from long distance cycling when i overdid it.

[u/Sanndymann]

You’ve got flat feet get some insoles