PainFreeU English resource
Runner's knee pain?
Outer knee pain can build during a run and then make every next step feel uncertain. Start with a clear signal, not a hard push.
First check: Use a safe step-down, short walk or knee bend. Rate the outer knee pain from 0 to 10. Test one outside-thigh passage, then repeat the same check.
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 if the knee locks, gives way, swells, becomes hot/red, follows a fall, or pain gets worse as you continue.
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