UKC

I'm new to this forum so thanks for letting me join up.

I run a lot but after a calf strain had 8 weeks off recently. I ventured out for a slow 10k this morning and felt good until a slight discomfort on my outer left knee which I ran through. Anyway, fast forward 4 hours and I'm struggling my pain and a tightening sensation. I can load bare and walk, albeit with a hobble, on.

Does anyone had advice on this? 

Thanks 

outer knee pain is usually attributed to a tight IT band, I'd do some searches on that. And if you are not doing general strenghthening exercises specific for running I would highly recommend adding them to your routine. 

After 8 weeks off because of injury, I wouldn't recommend a 10k run. I had a long break from running due to injury some time ago, and the sports doctor I was seeing recommended starting back with 3 minute runs, and after a few of those, up to 7 minute runs, and then building up slowly and gradually. That's probably more severe than you need, and it sounds frustrating (and it is!), but all runners I know have been guilty of trying to do too much too soon after injury. My mantra is always to think about what I want to be doing in 3 months time, and to pace accordingly. This has become particularly important as I've got older.

IT band exercises are good, that's going to be clams, sideways walking with a band, single leg glute bridges. Try gentle stretching of the hamstring that brings your knee across your chest.

You'll never stretch the IT band itself, but you're aiming to reduce tension all round that area.

IME avoid any exercises that involve beinding the knee repeatedly, as you're just aggravating the injury whilstt trying to heal it.

A branch of the hamstring (biceps femoris)  wraps around down there and inserts on the Fibula. Can be responsible for pain on the outside of the knee. Given the sudden onset would suggest a tweak to that is a possibility.