My knee hurts when I run. Should I keep running through it?
I've been training for a half marathon and about 2 weeks ago my right knee started hurting when I run. It's a dull ache on the outside of the knee. It doesn't hurt when I walk or do squats. I've been running through it because I don't want to lose my training progress. Am I making a huge mistake?
1 Answer(s)
STOP running through it immediately. I know you don't want to hear this but \"running through it\" is how minor issues become 6-month injuries. What you're describing sounds like IT Band Syndrome or runner's knee — both are overuse injuries that get dramatically worse if you ignore them.
Here's what to do:
1. Stop running for 7-10 days. You will NOT lose fitness in 10 days. Your cardiovascular system stays strong. What you WILL lose is weeks of recovery if you push through.
2. Foam roll your IT band daily. Use a foam roller on the outside of your thigh. It's painful but it works.
3. Strengthen your hips. Weak glutes cause knee pain. Add clamshells, side-lying leg raises, and banded walks to your routine.
4. When you return, cut your mileage by 30% and run on softer surfaces (trails > road).
If the pain doesn't improve in 2 weeks, see a sports medicine doctor. An MRI can rule out a meniscus tear. Better safe than sorry — I've seen too many runners sidelined for months because they didn't take 10 days off.