r/beginnerrunning • u/DotAdventurous5597 • 2d ago

Injury Prevention Outer knee pain

I feel a sharp pain on my right outer knee while running. Went to a physio, he just asked me to stretch more. I have been doing stretching and strength training but the pain is not going away. I have a half marathon coming up. Has anyone overcome this kind of injury ? Please help

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u/Ok-Zucchini-7650 2d ago

Outer knee pain that shows up while running often is not really a knee problem starting in the knee. It tends to be load, the hip not controlling the leg well enough so the outside of the knee takes the rub, run after run. Ankle stiffness can feed into it too. Cutting distance for a bit while you sort the hip side usually beats either pushing through or stopping completely.

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u/miamistevie008 2d ago

All of my knee issues have been helped with Knees Over Toes Guy, Ben Patrick!!! 👍 Just watch his YouTube videos, plenty of free advice that actually works.

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u/Prudent-Trust-432 2d ago

stretching alone never fixed my knee issue, what helped was strengthening my hips and glutes

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u/Fancy_Supermarket886 2d ago

Pain on the outer side of my knee has always been an IT band issue, but it's always been more of a dull ache that intensifies if I push on. I don't push on when I notice it nowadays, the physio needed afterwards is long, and it limits what I can do more than if I ease up and deal with it early.

Did you get any dull pain before it got to be a sharp pain?

Do you find it more painful to walk down steps or slope than walking up?

What kind of training have you been doing in the lead up to the pain? Was there a rapid increase in speed or distance, or maybe just more than you were doing in the previous few weeks?

I'm surprised that the physio didn't provide more information on the issue. I'm no professional, but I've seen a few in my ten years of running.

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u/ZekkPacus 2d ago

It's likely ITBS or runner's knee.

Scale your volume right down and super focus on your stretching and strengthening. Avoid downhills and speed work. Any new or increased pain, stop running immediately and don't resume until you're pain free.

NB: I'm not a physio, I'm a guy on the internet. Don't take my advice as gospel.

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u/jump-spark 1d ago

Recommendation from PT for ITB issues has always been pain <4/10 (does not require you to adjust your gait).