COACH'S CORNER - Sore Knees? Do you need rest?

Pete Colagiuri - Sports Physiotherapist & Co-Founder Bioathletic • November 25, 2023

MY KNEES ARE GETTING SORE AFTER TRAINING. DO I NEED TO REST?

QUESTION:

I’ve been upping my weekly kms and adding more vert. But my knees are getting noticeably sore after bigger sessions. Is it time for a rest? Do I need time off?

RESPONSE:

Knee pain is one of the most common complaints in trail and ultra running. It puts the runner in a tricky position - you can't back off every time your knees get sore but you can't ignore it either.

So what's the plan?

The first thing to understand is the difference between “rest” and “recovery”. After you've done a hard session, the body needs time to rebuild itself so that you benefit from the session. A lack of recovery time just leads to a gradual breakdown of key structures and injury, like bone stress fractures. "Recovery" is a period of rest to give time for the body to rebuild itself. The body is getting stronger and more resilient, ready for the next session.

After a few days, the body has completed its rebuilding phase and is no longer "recovering". After a week or so, we've moved into the "prolonged rest" phase. With the body constantly adapting to its current situation, it begins to reduce muscle and other aspects that contribute to fitness and performance. The longer the rest phase, the more pronounced the effect.

Unlike the initial recovery period after training, when the body was rebuilding itself, a prolonged rest phase results in the body becoming less resilient and less adapted to running.

Which brings us back to the original question and knee pain.

Your knees are sore due to a spike in cartilage pressure and connective tissue loading with more hills/stairs and time on feet. Taking a few days for recovery reduces the symptoms and irritation, almost like a quick reset. It may not get rid of the pain completely but it should help by giving time for the acute inflammatory phase to pass (around 48-72 hours).

Sometimes that solves the issue as the body becomes more resilient to future loading. But if the pain comes back as you return to training, runners will often think that it may just need more recovery time to overcome the problem. And this is where too much of a good thing flips the script and starts to create a downward spiral.

An extended rest period causes a loss of strength, a loss of tendon elasticity and increased joint stiffness. So your return from injury becomes harder as you become less adapted to running.

The take home message here is to schedule in some recovery days, even take an extra recovery day or two if you're managing soreness. But pushing days into weeks is counterproductive and not an effective way of managing injuries. As always, getting professional advice should get you through the injury recovery phase quicker and with less missteps.

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Team Manager 2025 IAU Asian and Oceania 100K Championships

By Gary Mullins • September 8, 2025

Location : Bangkok, Thailand Dates : November 21 - 24 2025 Role Type : Volunteer Position Time Commitment : Pre event planning + Travel Application Deadline : 17th September 2025 Thank you for your interest in supporting the Australian team for the 2025 IAU Asian 100k Championships. This role goes far beyond logistics. It’s about leadership, inclusion, and creating a positive, empowering environment for athletes competing on the world stage. AUTRA is committed to opening doors for those outside traditional pathways. We strongly encourage applications from coaches, former athletes, club leaders, volunteers, and passionate community members. You don’t need to have served on a board or managed a team before as we’re looking for people who genuinely care, are highly organised, and can proudly represent our athletes and country. Role Overview As Team Manager, you’ll work closely with AUTRA President Gary Mullins and Vice President Geoff Russell to prepare and support the national team before and during the championship. Pre-Departure Australia Act as the main contact for selected athletes and crew Assist with final entry forms and travel planning Prepare a Championships Agenda in alliance with the Team Managers Agreement Document Coordinate flights, uniforms, and team communications Help identify and organise crew support Attend online team planning meetings On the Ground in Thailand Be present and ready as athletes arrive Ensure all athlete needs are met so they can focus fully on their race Attend all technical meetings and represent the team professionally Coordinate team attendance at the opening and closing ceremonies Ensure the team and crew are prepared, organised, and calm Address any issues that arise with efficiency and discretion Provide hands on leadership and moral support throughout the race Support Provided Accommodation in Bangkok for 3 - 4 nights will be provided by AUTRA An official team uniform will be supplied A volunteer allowance of $1500 will be provided to acknowledge your time and service during the championship period. What You’ll Need Excellent communication and interpersonal skills Strong organisational ability under pressure A calm, inclusive, and athlete first mindset Commitment to AUTRA’s Code of Conduct Member of AUTRA Applying To apply for the role of Team Manager please CLICK HERE and fill out the Application Form. Applications Close at 5pm 17th September 2025. Selection Process Following the application deadline, the AUTRA Committee will review all submissions and select the most suitable candidate. All applicants will be contacted by Gary Mullins within 7 days of applications closing. Gary Mullins AUTRA President