Pains in both knees after running

[Quickstart]

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

[neurospast]

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).

[Bruce Wilson]

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.