Mysterious knee injury from running

[AndyP]

I've always been a runner but recently began training for a half marathon, hence I stepped up my distance training. I noticed my knee began to feel a bit 'loose' but not painful. I ran through this and experienced no pain when running, but afterwards the inside of my knee was sore and after sitting for a period of time (particualrly driving) my knee was painful to straighten. After a good stretch it was fine again.

Recently I've experienced pain when running at the front of my knee just below the kneecap, and now I also have pain at the back of my knee. The knee is not painful to touch or manipulate, just when I run.

I've been to two sports therapy sesssions where it was diagnosed as an IT band injury (Runners knee), however I have never had any pain on the outside of the knee which is classic symptom. The treatment (massage) has made little difference, in fact its probably worse!

I've decided to take two weeks off to rest it, with lots of stretching, can any one help me diagnose this as nothing I've read on the internet bears any resemblance to my symptoms.

[Heidi]

I agree that it doesn't sound like runners knee. Pain on the outside is the main symptom for this injury.

I don't think you will find a page describing an injury such as yours. I think its is probably a combination of factors, as opposed to an injury to a specific structure.

You are doing the right thing to rest for a couple of weeks. Stretch the hamstrings, quads, hip flexors, glutes and calfs three times a day and get a couple of leg massages from a sports therapist. Check out our stretching pages for loads of ideas:

http://www.sportsinjuryclinic.net/cybertherapist/stretching/allstretches.php

After your rest period I would recommend visiting a sports therapist or someone who can do gait analysis to assess how you run and work out which muscles need strengthening and which need stretching. Its amazing how the smallest little muscle can cause problems throughout the leg and how simple it is to correct the problem.

Of course the oldest advice in the book is...have you got the right trainers for your feet. Or do you need new trainers? If you've had them for 6 months and have covered 3-400 miles or so it is worth investing in some new ones!

[AndyP]

I had another physio this morning and after much analysis it appears my right foot arch has collapsed rendering me flat footed. This was causing me too over pronate and putting stress on my knee. I had my gait analysed on video and was told my back foot was colllapsing inwards.

I've purchased some nifty running shoe insoles that raise and support the arch and hopefully they will correct it.

Are there any tried and tested exercises to strengthen and rebuild my arches?