Knee Pain when distance running
This is my first post, I have been running for around 6 months and started getting knee pain about 4 months in. At first it was mild pain behind my right knee (felt like it was behind my right knee cap and was more of an ache).
However, this has changed now. (I dont know why because my running or training hasn't changed). Lately, when i run 6 miles or over, or, if i do any hill running (up or down) I get pain to the inside of my right knee. Location - if i sit down, put and run my finger to the bottom of my knee cap (to the area the doctor hits to check the reflex) then go to the inside leg at that hieght, it is tender to that area (about 2 inches to the inside from center). I just did a 5.5 mile cross country which was very hilly, muddy and uneven. I could run to the finish without noticing the pain so much, but a few minutes after stopping, i struggled to walk without pain to that area which seems to run to the front topside of my shin. After about 5 days, it wears off a little so i can run again, but then it does it again.
I have been and had my run analysed and i over pronate a little, i wear support running shoes and stretch off before and after runs. I noticed also, on my run anaysis that my right foot seems to turn out more than my left when running. I dont know if thats anything to do with it. I am also a heel striker runner as opposed to a forefoot runner. I run on average around 50 to 70 miles a month, 80% road running, 20% treadmill. I eat a healthy diet and get plenty of rest. I am not overweight, well maybe . . . half a stone over Ideal book weight, but not overweight as in load bearing problem causing. I am 38 year old. I have run up to 13.5 miles in the past and not had this problem. I haven't changed my shoes or anything different.
The pain after the cross country has really concerned me as it felt "wrong" as it was in my joint and i could not walk without limping. It also occured after an 8 mile road run. Can you shed any light on my situation and offer any advise on cause/cure/rehab?
Thankyou.
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