Hi all


i have had my fair share of injuries in the past so I thought i would run on the treadmill once a week to see if that would help. So about 10 weeks ago i started once a week
I have never had problem with my knees over 15 years of running but all of a sudden after my run on Tuesday on the treadmill , not during underneath the knee cap it hurts to press on my inside left knee and is a bit a little swollen. But on my right its on the outside part of my knee that aches.



I also run yesterday but on the road this time but again got the same sore part only a few hours after

I find I am a lot slower pace/heart rate on the running machine and feel after an hour it hard work on my calves/legs just for a steady run. I put the incline +1 just to mention

Wasn't sure if it was just me getting injured again something to do with the running machine?

thanks

I can't help with the medial aspect of your knee, but pain on the lateral aspect often occurs due to "IT band syndrome", which really means that your TFL is tight. It's the only component in that series that can be effectively stretched. Locate it via anatomy images, figure out how to palpate it with your fingers so that you'll know what it will feel like when it's stretched, then find some stretches that will work for you. People often have problems finding a stretch that they can feel in the TFL and this is often because the quads are taking up the tension. You can try to adjust your positions (bringing a foot up to your butt and pushing your pelvis forward and lateral can help), but chances are that your quads are tight as well; they just don't produce the negative outcomes that a tight TFL will. Continue with the stretches and when the quads loosen up over a period of time, the tension will be displaced onto the IT band complex and you'll feel it in the TFL and probably all the way down through the IT band and lateral aspect of the patella. Best of luck.
Paul