Question:

Hi,

I am 57 and ran a 10k earlier this month in 56mins. I would like to do a half marathon once and have signed up for the Glasgow one in September. After the 10k I had sore knees walking downstairs and am a bit worried that they are going to cause me problems when training for the half marathon.
My knees weren't swollen after the 10k but I am still aware of them 3 weeks later.
Should runners wear a knee support?
Also I get twinges in my lower back when running and am just ignoring them. It is all new to me thus the reason I signed up for your website.

Thanks
Jane

Answer: 

Dear Jane,

it's possibly that your Iliotibial bands (ITB for short!) are tight. This is a connective tissue that runs from tops of the outer hips to the outer knee. When it tightens it causes a slight displacement of the knee caps, which in turn causes the pain especially walking downstairs.
A foam roller is a great piece of equipment for self-massaging the ITB. You will also need to strengthen your gluteal (buttock) muscles. This will improve your knee control for running. If you consult a sports physiotherapist, they will be able to advise you on the correct exercises.

Kind regards

Angela Benjamin MSc MCSP
Chartered Physiotherapist