Outside Knee Pain while Running.......insight please!

Will_Thrust_For_Candy

Good day all!

I have been seriously running for probably around 5 months. Did my first 5k race (Color me Rad, so more of a fun race) on July 6 and loved it so I started a 10k training program right after. Today was my last run of the program (YAY!) but last week and this week I have started to have knee pain.

I don't experience it at all during my short runs. Last Saturday I did 13k and it started around 10k. I was able to pretty much shake it off and finish my distance running. After it felt a bit tender, but nothing crazy. This morning I went to do my final 10k run of the program....felt great and thought I would have no problem finishing strong.....ummmm....no! At about 6k my knee acted up again and I actually had to do intervals from 6-10k....to be honest probably the last km was walking.

It feels like it's just seizing up....like the muscle is having a spasm or something like that....best way I can describe it. It's on the outside of my left knee and now that I'm resting it is feeling better.

I do have proper running shoes that I was fitted for, but it was a long time ago, so I think that maybe I will take them in to make sure that I have the right shoes.

Oh and I have been running 3-4 times/week, strength training 2 times/week. Has any experienced anything like this? And advice or recommendations? I mean obviously I can go to the doctor....but it's Saturday and not possible this weekend

Thank you in advance!

RunsOnEspresso

If it's on the outside it might be the IT band, a common runner's injury. Google stretches for the IT band and rest.

Will_Thrust_For_Candy

If it's on the outside it might be the IT band, a common runner's injury. Google stretches for the IT band and rest.

Yeah, that's what I was thinking. I haven't had a chance yet to look up how far down the IT band goes but it does feel like a muscle related issue. Do you have any idea if foam rolling before the run would make a difference or should I just start doing it every day type of thing?

Thank you

sarahz5

Yep, sounds like IT band. Look up stretches - there are a few specifically for the IT band that really help. Make sure you are stretching before and after - the science is out on it, but my anecdotal evidence is that it's crucial. If I don't feel warm I will walk a little first before I stretch.

You don't want to work it when it's hurting - rest is important. You can take ibuprofen before you run, that can help with some knee pain.

Stage14

I had similar pain in my knee and it was the IT band. I bought a foam roller and rested it a few days, and now no more problems.

I read it's best to roll warmed up muscles, so I would get a foam roller and roll it now, give it some rest for a couple of days, then roll after your run the first time back. But that's advice based on my experience as newbie, so take it with a few sprinkles of salt. Warning: foam rolling hurts like a sonuvagun, so be prepared.

Naturalhiker

This opinion does not count towards everybody or anyone in general but not EVERY human body is created the same that said just because that other person can run with no issues does not mean you are meant to run the same, much like someone can ride a bike for 100 miles no issues while another person can ride 5 miles and have aches and pains..people need to do what their bodies allow them to do, myself running is not something I can do without pain and agony beyond a certain distance but I can cycle on my bike for hours no issues....

Will_Thrust_For_Candy

Okay this all makes me feel much better! Thank you

Luckily I was planning on taking a break from running this week. I was thinking I would do a couple 3k runs just because I like to and then start the half marathon training the week after next. This will give me time to rest and foam roll.

And yes, when I first got my foam roller it tried to kill me. Damn thing hurts like beotch :laugh:

Stage14

This opinion does not count towards everybody or anyone in general but not EVERY human body is created the same that said just because that other person can run with no issues does not mean you are meant to run the same, much like someone can ride a bike for 100 miles no issues while another person can ride 5 miles and have aches and pains..people need to do what their bodies allow them to do, myself running is not something I can do without pain and agony beyond a certain distance but I can cycle on my bike for hours no issues....

I disagree with this to a point. Sure, there are certain things that are going to limit certain people. But anytime you challenge your body in a new way, it's going to result in aches and pains. I know a lot of runners, and some have dealt with shin splints or IT issues very early on (like me), some not until they got into long runs (like OP), but they've almost all dealt with them at some point. It wasn't a sign that their bodies can't handle running. It was a sign that they needed to change form/get better shoes or give a certain muscle TLC because it wasn't used to being worked that way.

I'm not saying running is for everyone, but to say that experiencing any kind of pain or discomfort from a workout means you shouldn't do it would mean most people shouldn't do any workout ever.

Naturalhiker

This opinion does not count towards everybody or anyone in general but not EVERY human body is created the same that said just because that other person can run with no issues does not mean you are meant to run the same, much like someone can ride a bike for 100 miles no issues while another person can ride 5 miles and have aches and pains..people need to do what their bodies allow them to do, myself running is not something I can do without pain and agony beyond a certain distance but I can cycle on my bike for hours no issues....

I disagree with this to a point. Sure, there are certain things that are going to limit certain people. But anytime you challenge your body in a new way, it's going to result in aches and pains. I know a lot of runners, and some have dealt with shin splints or IT issues very early on (like me), some not until they got into long runs (like OP), but they've almost all dealt with them at some point. It wasn't a sign that their bodies can't handle running. It was a sign that they needed to change form/get better shoes or give a certain muscle TLC because it wasn't used to being worked that way.

I'm not saying running is for everyone, but to say that experiencing any kind of pain or discomfort from a workout means you shouldn't do it would mean most people shouldn't do any workout ever.

You missed the point much like a Toyota Prius is not meant to do the same functions as a monster truck and vice versa our bodies are the same not everyone is created to handle running like others can to say that aches and pains are normal can be true but you ignore those things telling yourself its part of the process then your not helping yourself those lead to injuries. Trying to say not everyone is a runner nor are they meant to be runners.

CoachDreesTraining

The ITB inserts on the lateral condyle of the tibia and is often inflamed in people that run distances.

I would disagree pretty strongly with the recommendation of stretching this connective tissue. The ITB is in a sense the tendon of the TFL.

Foam rolling the the TFL, and the anterior portion of the thigh may help reduce the "pull" on the ITB. Also, it would be a good idea to strengthen the posterior muscles of the leg, primarily the glutes.

texerus

In my experience strengthening of the posterior muscles helped me. Unfortunately, several incidents both military and civilian led to reconstruction surgeries on my knee.

The degeneration of the patella femoral cartilage required a special brace until muscle atrophy was reversed into a stronger muscle grouping to correct alignment and reducing IT band shooting pains on the outside of the knee that ran all the way up.

Rest, maintaining weight, training, and proper form are what made it work for me. 800 mg. prescription of Ibuprofen has helped a lot, but it is only a short time fix.

Alisontheice

I used to get the exact same thing. It can be very painful. I was told it is the IT band.

I don't run because of other issues, i.e. my back problem. Hope you can find some relief it is really discouraging as you get halfway through a run and feel like one more step is impossible.

Will_Thrust_For_Candy

Thanks for all the feedback!

The interesting thing is that I have continued my strength training while doing the 10k program and prior to that I ran Stronglifts for 7 months. I squat, deadlift, do barbell glute bridges and glute ham raises, good mornings.....so it would be surprising to me that it's that my glutes are too weak.....but maybe they are :ohwell:

I did some "googling" and yeah, it does seem to be a very common runners injury and the symptoms are exactly what I have experienced. I will start foam rolling daily and really just incorporate stretching daily because it certainly doesn't hurt anything, that's for sure.

I was already planning on doing very little running this week, taking it as kind of a rest week before starting half marathon training next week so I will throw in a couple of 3k's this week and that should be good.

Stage14

This opinion does not count towards everybody or anyone in general but not EVERY human body is created the same that said just because that other person can run with no issues does not mean you are meant to run the same, much like someone can ride a bike for 100 miles no issues while another person can ride 5 miles and have aches and pains..people need to do what their bodies allow them to do, myself running is not something I can do without pain and agony beyond a certain distance but I can cycle on my bike for hours no issues....

I disagree with this to a point. Sure, there are certain things that are going to limit certain people. But anytime you challenge your body in a new way, it's going to result in aches and pains. I know a lot of runners, and some have dealt with shin splints or IT issues very early on (like me), some not until they got into long runs (like OP), but they've almost all dealt with them at some point. It wasn't a sign that their bodies can't handle running. It was a sign that they needed to change form/get better shoes or give a certain muscle TLC because it wasn't used to being worked that way.

I'm not saying running is for everyone, but to say that experiencing any kind of pain or discomfort from a workout means you shouldn't do it would mean most people shouldn't do any workout ever.

You missed the point much like a Toyota Prius is not meant to do the same functions as a monster truck and vice versa our bodies are the same not everyone is created to handle running like others can to say that aches and pains are normal can be true but you ignore those things telling yourself its part of the process then your not helping yourself those lead to injuries. Trying to say not everyone is a runner nor are they meant to be runners.

No, I didn't miss the point. I even agreed with the point, as a statement in general. I just thought it was poor advice for this particular thread, and therefore disagreed with it being posted here.

Mr_Knight

...not everyone is created to handle running...

If by that you mean not everybody is meant to be able to run a marathon quickly, I agree.

If by that you mean not everybody was meant to be able to jog 5km regularly, I disagree, 5km is a short distance and everybody (except outright disabled) should be fit enough to knock that out regularly.

SLLRunner

Go see your doctor, please. You should not be having knee pain while you run. I could be nothing at all, but then again it could be. Some other things to consider:

How long have you been using the same running shoes? Maybe it's time to change them out.

Are you warming up prior to your runs? It's very important to warm up before and to warm down after.

A friend of mine who has been running for years ignored his knee pain and then his knee blew out one day while he was running. He had to have knee surgery.

I've been running on and off for twenty years, running seriously for ten, and I don't have knee pain. However, if I don't change my running shoes out often enough, my shins start to ache. Once I get new running shoes, I'm fine.

leadiax3

Running can be so strenuous. I alternate between running with a lot of elliptical. Elliptical still gives u stregth and endurance, but without that pounding impact.

meerkat70

if you're working on your it band, make sure you dont roll too high. i got overly vigorous, taking the roller up the bony bits - does harm!

try to make sure you do stretches to loosen up and open out the hip. i find hip and knee are closely connected. look up yoga for runners post run on youtube for ideas. pigeon and lizard poses work wonders for me.

don't stretch or roll before a run - not static stretches anyway. the science clearly suggests this is associated with injury. warm up well with a walk, leg swings etc. cool down well after.

Will_Thrust_For_Candy

Just to clarify....I in now way think that I'm "not cut out to be a runner" I have done exceptionally well since I started training and from everything I have read since yesterday, MANY runners encounter this issue at one time or another. This is something that I truly enjoy doing, so I have no intention of throwing the towel in at this point.

It does seem that many yoga poses are good for stretching, I will look into that as well.

Perhaps I can do a better job of warming up before I start running as well....right now I pretty much go out my door and goooooo :laugh: Maybe walking for a little longer and then having a good stretching session after all my runs, not just the long ones, will help. I also plan on adding some stretching and rolling after my lifting sessions.

Another thing that I read is that running concrete doesn't help this situation. I do run on a lot of sidewalks when I'm not on the trail paths.....does anyone run on the actual street instead? Have you found that to make a difference?

wilsoje74

If it's been a long time since you got your shoes, you may need new ones.

AmyRhubarb

I have the same problem from time to time. From talking to other runners and searching online, I determined mine to be the IT band as well. Over time, I've found that it tends to happen when I increase distance too quickly.

So making sure that I don't do too much too soon has helped, as well as finding the stretches that work best for me and incorporating them into my post-run stretches. I always start & finish each run with a walk to warm up & cool down as well.

Hope you find the right things for your knee and that the pain is gone quickly!

meerkat70

sidewalks are concrete so very hard on knees. tarmac will be a tiny bit easier.

i found overdoing it on hills and a cambered surface was a big contributor.

spookiefox

...not everyone is created to handle running...

If by that you mean not everybody is meant to be able to run a marathon quickly, I agree.

If by that you mean not everybody was meant to be able to jog 5km regularly, I disagree, 5km is a short distance and everybody (except outright disabled) should be fit enough to knock that out regularly.

While everyone should be able to do that equivalent aerobic activity who is not disabled, not every body (and I mean every body and NOT everybody) is built to RUN. And there is no reason people who don't have bodies meant to run can't do some other form of aerobic exercise instead.

I have a friend (in his 60s) who has been a runner all his life. His doctor has informed him that he should not run any more AT ALL because his hips both need replacing due to the running. He tried swimming and bicycling before settling on rowing to replace the running. Clearly not all healthy non-disabled people can or should run.

april1445

It could be IT Band or you might need new shoes. If you tend to roll your foot in, it will put affect your knee, and old shoes may not be correcting this sufficiently any more, if that makes sense.

Will_Thrust_For_Candy

I actually did forget to mention that I did look at my shoes and they are still good and the wear marks are in the right spots, so I think I'm good in that department.

It did occur to me though, that while I wasn't increasing my actual mileage, I wasn't getting a kind of mid-distance run in. So it would look like 3k, 5k, then say the 10 or 13. Maybe that is what caused it? Oh well....just have to figure out how to make it better and learn from the experience!

wilsoje74

Whenever I get new pains I get new shoes and they go away. Just because the tread looks ok doesn't mean they aren't worn out, how many Miles have you put on them?

Will_Thrust_For_Candy

I have only worn them for the last 12 weeks doing this 10k program. Very sporadically before then....probably not enough to really concern myself with.