Pain below knee after running

vijayadi

I joined MFP 3 weeks back and I am really motivated to try new exercises. I downloaded c25k and did it for 2 days with a break day in between. I was always terrible in running and now to make it worse my bone below knee is hurting towards the end. Does anyone has any tips or ideas what can be done to avoid this?

catfive1

After experiencing major foot pain from running I gave it up and started weight training. Best decision ever.

SoDamnHungry

Towards which end?

meshashesha2012

that bone is called the tibia and depending on how heavy you are that can cause some pain when you are running. if you are new then some of it might also be due to getting used to the impact.

depending on how much pain you have then you should either wait until you lost a bit more weight to start running, try running in the pool to lessen impact or get some good calf compression sleeves or compression knee socks and wear those when you run and when you recover

you also might want to do a check on running form and if you're wearing correct footwear for your gait

CrusherKun

I had this same problem too...its a combination of many different factors for me. My weight was too much for me to be running on so soon, my shin splints (always had a problem with them since HS football), and my footwear. I bought a new pair of running shoes that were cushioned to support my weight, started to do some simple yet effecting stretching on those areas, and eased up on the running and just kept to a fast walk. I still cant run a long distance yet, but, i can do short strides of jogging and am ready to give C25k a shot in the near future.

Stripeness

that bone is called the tibia and depending on how heavy you are that can cause some pain when you are running. if you are new then some of it might also be due to getting used to the impact.

depending on how much pain you have then you should either wait until you lost a bit more weight to start running, try running in the pool to lessen impact or get some good calf compression sleeves or compression knee socks and wear those when you run and when you recover

you also might want to do a check on running form and if you're wearing correct footwear for your gait

This exactly! I have to racewalk until under 200 lbs - that's just how my knees are (and we've only got 2!)

jeffrodgers1

Assuming the pain you are feeling is just below the knee, its likely Runners Knee. If it is near the ankle, it is likely shin splints. If it is on the outside side of the knee, it is likely IT Band syndrome. All are typical overuse injuries. Basically too much too fast (although could be some kind of biomechanical issue)Its kind of late and this may be a bit of a ramble but here goes..

1. Check your shoes and get a gait assessment done. Make sure you have the right footwear for the job. A gait assessment will tell you whether you pronate or supinate and to what extreme. You should then get a recommendation on what type of shoe is best for you (Neutral, Motion Control or Stability)

2. How new are you shoes? Shoes wear out and stop offering the support your feet need. If you think about it, your entire leg is interconnected from your toes right up into your hips. The suggested is that you replace your shoes every 300 - 500 miles to counter this. Worn shoes can cause a wide range of issues. From Plantar Fascitis, Shin Splints, Runners Knee, etc.

3. How much rest are you getting? When you first start an activity, it is often the tendency to overdo it. Try to follow the schedule and leave ample rest\recovery time.

4. Running is about adaptation and it takes time to adapt. When I started running again, It had been almost 20 years since I had last run. It took me 11 months to get into a solid rhythm and run my first marathon. Bottom line... Expect the adaptation to take time. The longer it has been, the longer the adaptation may take.

5. Treat the pain with ice and advil and rest. I use what is called the rule of two... If I am in pain,I take two days off. If on the third day the pain is gone, resume your workouts. If the pain is still there, take another two days off. You may also want to consider medical assistance depending on the severity of the pain.

6. Pain is our bodies way of letting us know something is wrong. It helps to be able to gage that pain and act accordingly. If the pain is a sharp pain it means stop. If it is a dull pain, you may want to cut back your workout.

Anyways, feel free to add me as a friend. I have acted as a coach for the Running Room chain here in Canada and like to help beginning runners.

Cheers,

jeffrodgers1

that bone is called the tibia and depending on how heavy you are that can cause some pain when you are running. if you are new then some of it might also be due to getting used to the impact.

depending on how much pain you have then you should either wait until you lost a bit more weight to start running, try running in the pool to lessen impact or get some good calf compression sleeves or compression knee socks and wear those when you run and when you recover

you also might want to do a check on running form and if you're wearing correct footwear for your gait

This exactly! I have to racewalk until under 200 lbs - that's just how my knees are (and we've only got 2!)

Actually I respectfully disagree. I started running at 325 lbs. I am still over 200. We are all different, I believe we are all capable of running when we feel we are able to.

fleetzz

Had similar problem, mine is patellofemoral syndrome. You may have the wrong shoes, weak or tight muscles. If the pain is mild and occurs after the run or towards the end I suggest slowing down and running shorter distances 3times per week, cross training 3 days per week -biking, swimming, rowing, eliptical, and start doing lunges, squats and deadlift. Stretch lots. Then stretch more. Slowly build up mileage, your cardiovascular system will advance faster than your leg muscles.

Rayman79

My advice would be to get to a physio!

I had shin pain for a long time when I first started jogging (shuffling), because of the weight I was putting on my legs.

Potentially as a result of this I altered my gait and this has led to some muscle imbalances that went undiagnosed for longer than they should have, and have cost me valuable time and progress in running and lifting.

If you can, get a professional to look at it from the outset.

Stripeness

that bone is called the tibia and depending on how heavy you are that can cause some pain when you are running. if you are new then some of it might also be due to getting used to the impact.

depending on how much pain you have then you should either wait until you lost a bit more weight to start running, try running in the pool to lessen impact or get some good calf compression sleeves or compression knee socks and wear those when you run and when you recover

you also might want to do a check on running form and if you're wearing correct footwear for your gait

This exactly! I have to racewalk until under 200 lbs - that's just how my knees are (and we've only got 2!)

Actually I respectfully disagree. I started running at 325 lbs. I am still over 200. We are all different, I believe we are all capable of running when we feel we are able to.

Whoa - I'm certainly not suggesting that anyone else 200+ can't or shouldn't run. Just stating my individual #s, partly to make the point that *if* you can't run at a particular weight, you might very well be able to at some later/lighter point. To not give up - it IS very individual and a worthy endeavor! Also, I think the suggestions previously given as options are solid.

There are many people over 200 who *are* out there running painfree, which is awesome. For someone who isn't able to do that (the painfree part), I still recommend patience and alternatives!

meshashesha2012

yeah it's hard to qualify pain when you're working out, especially if you're new to something, or it's been a long time since you've done it or if you know what you're doing but you're doing it with a bigger body.

generally speaking, i only ignore "pain" if it's muscular. his happened when i got back to running after awhile and my calves were on fire. i just pretty much sucked it, stretched and got over it,

BUT if it's bone or connective tissue then i dont ignore it. i'd rather take a break and back off than risk going on. better safe than sorry when it comes to bones, joints, ligaments and tendons. those things take longer to heal

vijayadi

Thank you for all those replies.It's really good to see so many helping hands.Pain I feel is on the bone between knee and ankle,more closer to knee than ankle.It hurts when I press lightly on that bone.It has reduced a lot this morning, but I still feel it slightly. I am in normal weight range, 123lb ,5f 3". My shoes are not new and I felt like I need some kind of shock absorber on by leg :-) I will try to get a good running shoe and give it a try again.Thanks for all the tips

Runs4Wine

When I start to experience knee pain when running I know it's time to retire the current running shoes and get new ones.

I get shoes that are fitted for me at a running store. Wearing the wrong shoe, while new, can still cause random pains.

vijayadi

Thanks for all the tips.I went to a local running shoe shop and got a shoe after analysis. I restarted c25k without major pains. I ran slower , reduced the hard feet strike and finally running part became more enjoyable than my previous attempts.

Stripeness

Thanks for all the tips.I went to a local running shoe shop and got a shoe after analysis. I restarted c25k without major pains. I ran slower , reduced the hard feet strike and finally running part became more enjoyable than my previous attempts.

:drinker:
That's fantastic! Thank you for the follow-up posting & good luck on continued success!