Lateral Knee Pain

I recently completed a couch to 5 km (30 mins) program. During the last 2-3 weeks I started getting a dull pain in the lateral part of my knee. It only hurt while running. At first it was only when I ran on concrete, so I ran on softer surfaces. Now, it it hurts even when running on the treadmill and has continued to be tender even after running. I even took a week off after I completed the program. The next week when I ran 3.52 miles in ~40 mins, the pain came back.

I have New Balance shoes that I bought online. They are a couple years old, but they have less than 200 miles on them.

Answer by Dominique:

Hi there,
Well you didn't really ask a question, but I guess you'd like to know what is happening and what you should do to get rid of this running injury?

The lateral knee pain is probably something also referred to as ITB, iliotibial band syndrome. It is caused by too much stress on the knees, either due to hill running, too much mileage, bad running shoes, etc.

This sounds like a case of "too much too soon". My own "couch to 5K"-program, Beginner Running Program 3 takes 12 weeks to complete.
That's long compared to many beginner running programs. But it is that long for a reason, because in the beginning you need to focus on building up very slowly. Your legs need to get used to the exercise.

I advise you to have a look at my Iliotibial Band Syndrome Page. Take it easy for a while and best of luck.

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Injury Helpline.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Guide on How to Treat Black Toenail | Best Running Tips

    Discover effective and easy ways to treat black toenail. Understand causes, symptoms, prevention methods. Visit now to learn more.

    Read more

  2. Pain in Heel When Running - Common Causes, Treatment and Prevention Strategies

    Have you got some pain in your heel when running? Check out this page to learn about common causes, what to do about your heel pain and when to visit the doctor.

    Read more

  3. Common Running Injuries: Causes and Treatments

    running tips 07
    In this section of Best Running Tips I will tell you about the most common running injuries. Learn about them so you know how to prevent them !

    Read more

  4. Foot and Ankle Strengthening Exercises

    This short article provides a list of foot and ankle strengthening exercises that can improve your foot stability and prevent heel pain when running.

    Read more

  5. First Marathon for Older Runner

    I am 68 years old. I have been a runner for 33 years doing mostly 5 and 10K race with one half marathon. I usually run a 5K in 25-27 minutes and the

    Read more