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Jan 10th, 2014
Marzia asked The Guru for the following Physiotherapy Advice:
Hi, after a 10k run I started to feel a pain on my right knee first and a week after also on my left. The pain is lateral on the inside.
It has been almost three weeks now and although I have been resting and doing some strenghening excercise I still don’t feel 100%. I would say it is more a disconfort than pain, mainly when I go down on my knee or I seat. Look forward to your advice.
The Guru Responded:
I think you’ve got a problem with kneecap not tracking or sitting on the front of your thigh bone properly. It’s pretty common with runners.
You most likely need to stretch your hamstrings and calf muscles, but this is unlikely to help with the cause which can be due to either poor foot mechanics, too much running too soon or poor hip and glut control – or a bit of each!
Rolling on your ITB with a foam roller is also on the money. Have a look at your runners and see if they are still giving adequate support.
If the strengthening exercises are painful, then don’t carry on. I think you’ll need more control, but less strength….
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