occasional knee pain, foam roller yay or nay ?

dobfankris

I started running in July, building up to my first 5k in Oct. My long runs are up to 40-50 minutes. Occasionally, despite a good warmup I get sore knees. I am not sure if it is "runners knee", I am wary of self diagnosis, but the pain is in the two sides of the knee, perhaps more on the upper half. When this happens I can barely manage stairs or stooping to pick something up for a good part of a day or longer. The good news is, after a day off I feel back to 100% for my next run, but I'd hate to see this get worse and cut short my goal of one day running a half marathon.

Any opinion one way or another on foam roller post run? I've read some scary stuff about weakening IT band using them incorrectly.

Thanks!

Kris

CarsonRuns

I would try ice right after a run to see if that helps. The fact that the pain is gone by the next day is a very good sign. This just means that your tissues are getting used to the work that you are putting them through.

Also, have you been fitted for running shoes at a specialty store? How old are the shoes? A lot of these little niggling pains can be attributed to footwear.

lizsmith1976

I agree on the icing, see if that helps. Also, good idea to get fitted for shoes is you haven't.

Lots of people get "runner's knee" because the quads aren't developed enough to support such a big increase in activity and well, pounding on the pavement, etc.

I alternate running with biking and also do some strength training to keep my leg muscles developed and even. If you do that already, then ignore

Is it actually your knee or is it muscle? Foam-rolling won't help wth the actual knee joint. It can help a lot with the msucles around the knee joint though, and there are plenty of good videos on YouTube explaining how to do it.

Are you stretching your IT band? Look up pigeon pose, and also stand with one leg crossed over the other and fold over at the waist. After you run, of course. Before running an active stretch such as walking or bouncing, etc is better.

BamaBreezeNSaltAire

I agree on the icing, see if that helps. Also, good idea to get fitted for shoes is you haven't.

Lots of people get "runner's knee" because the quads aren't developed enough to support such a big increase in activity and well, pounding on the pavement, etc.

I alternate running with biking and also do some strength training to keep my leg muscles developed and even. If you do that already, then ignore

Is it actually your knee or is it muscle? Foam-rolling won't help wth the actual knee joint. It can help a lot with the msucles around the knee joint though, and there are plenty of good videos on YouTube explaining how to do it.

Are you stretching your IT band? Look up pigeon pose, and also stand with one leg crossed over the other and fold over at the waist. After you run, of course. Before running an active stretch such as walking or bouncing, etc is better.

^^^^Agreed. Foam roller changed my life...IT Band syndrome and achilles tendonitis no more with all of the above

dobfankris

Thanks for the many suggestions

My shoes are ~6 weeks old, fitted at a specialty running store. This was a big improvement from my dept store sneakers

I do not have a well developed cooldown or post run stretch aside from basic walk-off and calf stretches, which I knew could be improved - this is what prompted me to read up a bit.. I'll check out your suggestions here

As for varying leg training and strength training, thanks for the tip - I kinda knew I should be doing this but have been hesitant as I wasn't sure how to adjust my current training and not overtrain my legs before a long run. I'll try an extra day, to start.

Thanks again! You guys are awesome.

Kris

ladynocturne

A sore knee could be caused from tight quads as they attach to the patella and can tug on it. It can also be caused by your IT band tugging at your tibia causing a misalignment which can refer itself as inner knee pain.

I highly recommend using a foam roller on those muscles, just don't over do it, like any kind of new thing, do a little bit at a time.

Cherimoose

I've got a different perspective. You're running an awful lot for someone who just started running 2 months ago and who is carrying 20 extra pounds.. so maybe the pain is a sign to ease up on the running until your body adapts. A foam roller can't fix over-training. Try cutting your long runs by 50% and your short runs by 25% for the next few weeks.

Next thing i would do is assess your running form. Here is a good vid on that:

"How To Run: DOs & DON'Ts"
http://www.youtube.com/watch?v=8XiwtiDTlYU

dbmata

Lot of good content, but I'll also go out on a limb (heh) and say get the roller. The roller is a must. It feels good, and it will keep your legs in good shape.

MicheleWE

bump