Pains in both knees after running

Hi
I need advice and I hope you can help me, please.

The month of December I started back road running after stopping for about a year. I'm not a serious runner clocking up 50-60 miles a week. I just do it to keep fit really around 30 miles a week. I was going ok untill just after christmas I felt a pain in the outside of my right knee after I finished my run. I placed ice on it and in 2 days the pain had subsided. However, everytime since I had been getting that pain but now its in both knees and it is getting worse, Im not sure if its the anterior Ligments or my IT band in both legs pulling at my knees. Or totally something different, I did change my runners after Christmas But Im not sure if the pain was there before or after I changed. I would be grateful if you could comment on the above with your opinions.

Thank you

Hi, just have a few questions for you concerning ur running pains in ur knees.First of all, wut kinda of pain is it?is it a sharp or kinda like a dull aching pain?can u place ur finger on the sites where the pains are?how has the pain behaved?does it travel anywhere or just stays where u notice it all the time?do u feel any numbness or tingling in any part of ur legs?does the pain come only when u run and would u say its beginning to appear a lot sooner in ur run than before?do u feel the pain in any other activity now?do u feel the pain when doing nothing or in any leg positions?
Thanx

Hi Dr Damien,
Ok to answer your questions:
It is a sharp pain when im walking on it (only for the 2-3 days after the run until pain subsides) and I can place my fingers on the area which is tender to touch
The pain stays in the exact spot where I notice it all the time.
I dont feel any numbness in any other part of my legs.
The pain comes on now at the begining of my run where before i only felt it at the end. After a few days when pain is gone i do not feel it in any other activity ie. walking.
I only feel the pain for 2 or 3 days after the run, after the pain subsides there is no discomfort in any position.
I am at the point now where I find it very painful to walk after the run and now i know I will have to rest for a few weeks however If there is something I can do for recovery and you can help, it would be grate.

Dr Damien, I hope this helps you, it is frustrating however, I really appreciate it that you are taking the time to give me your opinion,
Thank you so much

Hey Sony3,

I don't know whether this is going to help you at this stage, but it sounds a lot like you have "Runner's Knee" aka "Iliotibial band syndrome". I have found that a few of my athletics buddies (myself included) often suffer from this complaint after coming back from injuries too quickly. Or changing their programme's to include lots of downhill running. Are you tender on the lateral part of the knee near the insertion of the ITB on the tibia?

In a case as irritable as yours, you may be best to minimise your kilometres and commence a stretching programme for the ITB/TFL and strengthening for quads and glut med with gentle walking added to allow the irritated tissue to settle, for about 10 days, and then start slowly introducing small runs every second day to build up running fitness. If possible also avoid bitumen/asphalt roads until the pain starts to settle down. Ice is also particularly helpful to control irritation immediately after running. Ice for 15mins, then a short cool down walk.

Hope this helps

If you think that your shoes might be part of the problem, Are you still using them? Did you buy them after running in the shop on a treadmill to see if you had the shoes which fits you? Every shoe and every brand will give you a different support, switching shoes/ brands can be a tricky thing but you have to change shoes (unfortunately, depending on your mileage, about every year).:(

Sounds like you already have your answer. ITB friction syndrome is most likely with glut medius strengthening, ITB stretches, squats in a controlled manner and gradual return to activity your likely solution. Why not see a physio for a thorough assessment and to advise on the suitability of your shoes and/or the need for orthotics.