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help
Bad luck. Hope it's nothing serious. The R-I-C-E treatment is usually recommended, though it should be done straight after the run.
R -- Rest.
I -- Ice. Apply an ice-pack to the knee for at least 15 or 20 minutes. In the real world, an ice pack usually means a bag of frozen peas.
C -- Compression. Something like an elasticated knee support is helpful.
E -- Elevation. Take the weight off the knee by 'putting your feet up', quite literally.
That's the treatment. As for the causes and prevention, there are a lot of possibilities/ideas. The wrong shoes can be a cause. Running exclusively on hard surfaces isn't great. If you can, try a soft trail or canal towpath or grass rather than concrete and tarmac all the time. You could try a week of non-impact cross training like cycling, rowing, swimming to work on your fitmess without putting any pressure on your knee. Swimming in particular is said to be good. Losing a few pounds will reduce pressure on the knee. You could take glucosamine supplements to strengthen the tendons. A lot of people swear by it. I take it to help my own knee problems, and it does seem to help.
It's a blow so early in your training, but if it's causing you real trouble, take a break and see a doctor.
Good luck. Let us know how you get on.
El Gordo
Great things are done when men and mountains meet.
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