knee pain when running, depressing

tjthegreatone

I have a love-hate relationship with running, and I recently moved towards the 'love' phase. I've been running consistently for about 3 years now and never suffered any injuries before. I'm 30 years old, female and fairly physically active (about 7-10 hours a week of physical activity in addition to all the running around I do as part of my job). I was a teenage athlete too.

Sadly a couple of days ago after a run I noticed some niggling pain in my left knee when I walked downstairs. I'd only run (a very slow) 7km the day before, and prior to that I'd only run 8km two days before.

You'd think that I'd be able to work out what's going on (I am a doctor but admittedly not an orthopaedic surgeon/ musculoskeletal specialist). It only fits the pattern for runner's knee in that apart from the minute I try to run, I feel it when I'm walking down the stairs (and occasionally up the stairs). I have used the elliptical, done spinning, done squats and deadlifts and walked with no pain whatsoever.

But the minute I attempt to run a single step the pain comes on. It feels like it's on the inside of my knee, with a grating pattern to it (almost like how I imagine a meniscus injury should feel).

I got my little sister to examine my knee yesterday (she is a medical student so no real expert) but she was unable to elicit any pain at all doing all the movements and tests.

I'm off this weekend and when I get back to work on Monday if it's not too busy I may ask one of the friendly (haha) orthopods for some advice, but in the meantime my question to all you pro-runners: would you advise running through the pain, or should I completely rest up? It sucks because I was just beginning to enjoy the running and now it feels like it's all over. Keen to go to the gym today (I don't always get the weekend off, especially one with a 25 hour day woo hoo) but I'm not sure what the best and safest strategy would be.

And having recently turned 30, I feel like it's the start of my decline into middle age :sad: :grumble:

meerkat70

consider it band, or hip tightness maybe? do you foam roll? piriformis stretches? i have dreadful knees, but they really act up when my hips are tight.

jimmmer

Have to tried DeFranco's agile 8? You may have some tightness anywhere from the hip downwards that is causing this knee issue.

tjthegreatone

Hi Meerkat.
Doesn't feel like IT band at all.
I don't do any elegant stretches after running - just the bog standard quad stretches, hamstring and calves, and thigh adductors. In fact in my younger days I never did any stretches and never got any injuries :grumble:
My hips are probably 'tight' (I've got very stiff inflexible muscles and joints, can't even sit with my knees crossed) but this has never been a problem before.
Sigh.
I can walk but it doesn't produce the same runners' high.
I could try a slow maybe 3km run today and report on progress.

tjthegreatone

Have to tried DeFranco's agile 8? You may have some tightness anywhere from the hip downwards that is causing this knee issue.

Never heard of it. Google time.

beattie1

Bump to follow.

I'm twice your age and had almost completed C25K when increasing knee pain, exactly as you've described including its absence on examination by physio or doctor, made me stop. Then I fell and sprained my knee badly enough to need crutches for a while. It's finally back to normal and I've been doing knee exercises on the "bad" knee. Now I need to know whether/ how to restart running & how to prevent recurrence.

meerkat70

Given what you've said, I'd put money on it being about flexibility. I've had hip issues go *straight* to my knees a few times.

I do this very manageable yoga routine after my runs now, and so far, they seem to be enough to keep aches and pains at bay. http://www.youtube.com/watch?v=1tZ1fCW8cpQ

I do foam roll a few times a week too.

You might also want to consider seeing a sports masseur. I hadn't realised just how tight my muscles had grown from running, till I started seeing a massage therapist - she was amazing.

I'm a very hefty runner, and I'm hypermobile, so I really have to look after my joints if I want to run. So some of this might be overkill. But it's what I've found most helpful for the kind of pain you describe.

BevBasil

Check out Beachbody "Total Body Solutions" DVD. You can order it online.

FrankieB127

You might have Patellofemoral Syndrome (PFS). In short, it means your knee cap/s isn't/aren't moving on the correct track and are shifting. I was having knee pain back in the spring and ended seeing my primary care physician, who referred me to a physical therapist and they diagnosed me with PFS. Essentially, my hamstrings and glutes needed strengthening, my IT bands were extremely tight, as were my hip flexors, and it all added up to causing my knee caps to shift around when I ran. One of the hallmark symptoms of PFS is pain when walking down stairs.

I did 9 weeks of physical therapy and continue to do leg strengthening routines at the gym. I'm able to run without any knee pain.

I think you should take a break from running until you have it looked at or you could do permanent damage.

Also, I'm only 28 :-)

tjthegreatone

Given what you've said, I'd put money on it being about flexibility. I've had hip issues go *straight* to my knees a few times.

I do this very manageable yoga routine after my runs now, and so far, they seem to be enough to keep aches and pains at bay. http://www.youtube.com/watch?v=1tZ1fCW8cpQ

I do foam roll a few times a week too.

You might also want to consider seeing a sports masseur. I hadn't realised just how tight my muscles had grown from running, till I started seeing a massage therapist - she was amazing.

I'm a very hefty runner, and I'm hypermobile, so I really have to look after my joints if I want to run. So some of this might be overkill. But it's what I've found most helpful for the kind of pain you describe.

Thanks for the very informative post! Especially the youtube video! On further thought I have to agree entirely with you that it is probably related to poor flexibility especially around my hips. I'll definitely try the exercises including the agile 8 ones too.

QuietBloom

Have you been properly fitted for your running shoes? A gait analysis and shoe fitting at a reputable running store it what saved my knees. Turned out I was a pronator running in neutral shoes. It's no wonder I was having knee issues.

FromHereOnOut

I'm no pro, but I've had exactly what you are describing: knee pain going down stairs. Usually the next place I felt pain would be in the opposite leg's hip flexor, a couple days later. I didn't do anything specific. Ran when I could, rested when I could, walked lots (as usual) and stretched well and it worked itself out. I suspect it came from not stretching enough on one occasion or else from landing a little "off" at some point and not even noticing it.

tjthegreatone

You might have Patellofemoral Syndrome (PFS). In short, it means your knee cap/s isn't/aren't moving on the correct track and are shifting. I was having knee pain back in the spring and ended seeing my primary care physician, who referred me to a physical therapist and they diagnosed me with PFS. Essentially, my hamstrings and glutes needed strengthening, my IT bands were extremely tight, as were my hip flexors, and it all added up to causing my knee caps to shift around when I ran. One of the hallmark symptoms of PFS is pain when walking down stairs.

I did 9 weeks of physical therapy and continue to do leg strengthening routines at the gym. I'm able to run without any knee pain.

I think you should take a break from running until you have it looked at or you could do permanent damage.

Also, I'm only 28 :-)

Thank you! I'm glad the therapy was effective.
You've made me realise that the best bet really is to see a physical therapist and get a clear impression and treatment plan. Sadly I live in the UK, and the waiting time for NHS physiotherapy can be several weeks.
In the meantime I'll devote some extra gym time to the muscle stretches and strengthening exercises.
But not running - sucks a bit to be honest.

meerkat70

private physio might be an option - i think it's about £30 a session and you are more likely to get a sports specialist that way?

jen4relient22

I hope you get some answers soon TJ! I've been avoiding running due to serious hip pain during and after runs, so I know how much it sucks. especially since I also just started to experience the "love" portion of a previously "hate" only relationship with running lol.

tjthegreatone

Thanks Jen!
Have been doing mostly spinning/elliptical and weight training. I spoke to an orthopaedic surgeon who suggested an MRI to check ligaments and cartilage but I can't be bothered with that.
Just gonna sit tight until it gets better I think.