PainFreeU English resource
Knee pain after running? Check before the next run
If the knee starts talking after a run, the next step should not be guesswork. First find where it hurts and whether the body is green, yellow or red.
First check: Walk, step down or bend the knee in a safe way. Rate the pain from 0 to 10. Try one first step around the relevant passage, then repeat the same test.
Use the 0 to 10 loop
Write down the number before you do anything. After the first step, measure the same movement or feeling again. The goal is not to prove anything. The goal is to listen to the body with less guessing.
Stop signals: Stop running if the knee locks, gives way, swells strongly, becomes hot/red, follows a trauma, or pain increases sharply.
Next step
If the signal is mild and familiar, PFU Pocket can guide you through the first measured step. If the signal is severe, new or unclear, do not use this as medical advice.
Open PFU Pocket