by Kaitlyn Marshall, Physiotherapist – Leeming (Tue-Thu), Palmyra (Mon-Wed-Fri)
My first run didn’t go to plan. Here’s how I managed my knee pain.
Knee pain is one of the most common issues we treat in the clinic. Recently, my own knee decided to join the party.
I had decided it was time to get into running for fitness. I’m normally a pretty active person – I play netball, go to the gym, walk and squeeze in a few Pilates sessions, too. But running? That’s never really been my thing.
So when I headed out for my first run and couldn’t even make it through 2km without significant knee pain, you bet I was disappointed.
So, what did I do?
1. Confirm an ITB Syndrome diagnosis
Being a physio, I had a pretty good idea of what was going on – iliotibial band (ITB) syndrome – and a proper assessment by one of my colleagues confirmed it.
The ITB is a band of connective tissue that runs from the outside of your hip down the outside of your thigh, attaching just below the outside of your knee. ITB syndrome is an overuse injury commonly seen in runners. It involves compression of the sensitive tissue beneath the ITB near the outside of the knee, often causing sharp pain that gets worse with running.
A few factors can contribute to ITB-related knee pain, including:
- Reduced strength in the hip abductor muscles
- Changes in hip and knee control during running
- Foot mechanics, including excessive pronation in some cases
- Increasing running distance or speed too quickly
- Running mechanics, such as overstriding, that may affect loading
2. Adjust my training load and settle knee symptoms
Fortunately, my knee only started hurting when I ran beyond a certain distance. I could still play netball, walk and go to the gym without any pain.
Rather than stop all activity completely, I adjusted my running distance and kept my pain within a manageable range. I also had some hands-on physio treatment from my colleagues, including dry needling and soft tissue work.
Throughout this period, the key was finding a balance: staying active while giving my knee pain a chance to settle, rather than repeatedly pushing it past its current limits, while still keeping fit and doing the things I love.
3. Identify the areas to work on
Next, I used our VALD testing equipment to get a clearer picture of my strength and function.
The results showed that my glute muscles were relatively weak, while my quadriceps strength was pretty good. My jump testing also looked good, with no obvious side-to-side differences.
This gave me a more targeted starting point for my rehab, rather than simply guessing which exercises I needed.
4. Put a rehab plan in place
My game plan was pretty straightforward:
- Build glute strength: Improve strength and single-leg stability to support my running.
- Gradually increase my running: Build distance as my symptoms allow, rather than trying to do too much too soon.
- Retest my strength: Check in every six weeks or so to track my progress, adjust my program and keep myself motivated.
The goal isn’t just to get back out running. It’s to build up my capacity so I can keep doing it.
Experiencing knee pain when you run?
If you’re dealing with knee pain, you don’t necessarily need to give up all your usual activities. The right approach depends on what’s causing your symptoms, how they’re affecting you and what your body can currently tolerate.
An assessment can help identify the contributing factors and give you a rehab plan tailored to your needs.
You can find me at Physio73 in Palmyra on Mondays, Wednesdays and Fridays, and in Leeming on Tuesdays and Thursdays. I’d love to help you work out what’s going on and get you moving comfortably again. Make a booking.
