Knee pain when running

AmyLyn1983

Hey all. I want to start by saying I just started C25K three weeks ago and I loooove running. I was walking everyday for about 3 months or so and really wanted to step up my game and challenge myself more. I bought a good (and expensive!) pair of running shoes and downloaded the C25K app. The first week went by no problem, but not that I'm starting my 4th wk, I'm noticing the insides of my knees are hurting. I don't mean inside of my actual knee, but on the inside of my legs around my knees. I've been icing my knees after my runs and stretching before and after each run. I really love running and would hate to have to stop. Does anyone know what could be causing this pain? I keep watching videos on running techniques and I just can't figure out what I'm doing wrong. Any tips would be great!! Thanks!

AmyLyn1983

bump

brandiuntz

Hard to say, as that can be a range of things. You said you stretch. Do you use a foam roller? I mention this because I found I have to foam roll my legs, especially my IT band, after running to help with soreness and prevent knee pain. IT band affects the outer side of the leg, though.

Either way, it could be tightness in your legs causing the inner leg pain. Adequate warm up (dynamic stretching, walking) and adequate cool down (static stretch, foam rolling) should help with that.

Besides C25K, do you do other exercises? I suggest strength training on off days to keep your muscles strong, which help support your joints.

timeasterday

Did you get fit for those shoes at a running store? Improper footwear may cause some pain.

I agree with the above foam rolling suggestion. Also work on strengthening your quads, hamstrings, and glutes. Ride a bike on non-running days - it's great cross training and will benefit your running.

chard_muncher

I would bet that your expensive new shoes have a large cushioned heel and you're striking the ground heel first when you run. Here's a goofy but informative video on proper running technique ( http://www.youtube.com/watch?v=Q0sgLIgqr18 ). The first thing you should probably work on is landing midfoot with your foot directly under your center of gravity and leaning forward slightly from the ankles (think michael jackson in smooth criminal).

Good luck.

JTick

Preface this by saying: when in doubt, see your doctor.

There are a lot of tendons and ligaments around the knees. These need to be strengthened just like muscles. It could be that you are progressing your running faster than the tendons and such are strengthening, and becoming sore. You might want to slow down some and see if that helps.

However, knees are nothing to mess with. If the pain continues, get it checked out!

ansonrinesmith

Did you get fit for those shoes at a running store? Improper footwear may cause some pain.

I agree with the above foam rolling suggestion. Also work on strengthening your quads, hamstrings, and glutes. Ride a bike on non-running days - it's great cross training and will benefit your running.

THIS!!
Expensive does not mean they are good for you. If you plan on putting down miles, get fitted at a proper running store. I had the wrong shoes when I started, and caused me tremendous hip pain. Got into the right shoe, and BAM, pain gone.

AmyLyn1983

Thanks everyone for the suggestions. I did not get fitted at a running store. Someone mentioned the cushioned heel and I believe these shoes maybe cushioned more in the heel than anywhere else. As for other exercises, no. I just bought an elliptical, but other than that all I'm doing is running. I will def take all this into consideration. As I said, what little bit of running I've experienced, I love so I def don't want to quit. If the pain keeps up, I will go to my doc just in case. Thanks!!

spoiledpuppies

For what it's worth, I heard a trainer tell someone to use the foam roller before running, then stretch after.

(I switched to minimalist shoes several months ago. Eased into them -- like, really eased into them -- and now they're great and pain is lessened.)

TammyW18

I have always been told by the trainers at the gym never to cold stretch ur muscles...warm up and stretch after...foam rollers are awesome!