Runners: Did slowing your runs lessen the knee pain?

REman

I've been running for several weeks now and of course, the knee pain kicked in a couple of days ago.

I've been running intervals. I really don't want to stop so I'm wondering if just slowing down my sprints will be easier on my knees. Has anyone done this? Will bringing my sprints down a couple of notches help me out with the knee pain?

Plumpqt

i would like to see this my kneee is bad i havent been able to run in over a week Im going to the doc tomorrow to check it out

jkleman79

OK...lets chat!! I work on knees and runners weekly. Everyone usually has the same problems. IT bands and adductor's are to tight and they are pulling your knee into a crooked position for layman's terms and you are running on one meniscus instead of evenly on both..Hence causing the MCL and LCL ligaments to hurt on either side of the knee.

Lets start there and see if we are close first and I will continue. =0) CHEERS!

Atlantique

Running never gave me knee pain, so I can't say whether your pace makes much difference.

Is your stride similar when you run fast and when run slowly? A lot of people start heel striking when they pick up the pace because they just take longer strides instead of increasing their leg turnover. Ideally, you want your foot landing beneath your body, knee a little bent to help you most safely absorb the shock. So see if you can maintain that footstrike when increasing speed.

You may also need new running shoes if you're getting knee pain.

erisfreenici

Back when I was running regularly, the thing that helped my knee pain was IT band (Iliotibial Band) stretches and good running shoes with arch supports. Also helpful: hamstring stretch, achilles tendon stretch.

http://www.healthline.com/blogs/exercise_fitness/labels/iliotibial band.html
http://www.healthline.com/blogs/exercise_fitness/2006/09/healthier-hamstring-stretching_11.html
http://www.healthline.com/blogs/exercise_fitness/2006/11/better-achilles-tendon-stretch.html

Also for the person who said they had back pain from running/walking/standing:

http://www.healthline.com/blogs/exercise_fitness/2008/03/spotting-back-pain-during-running-and.html

scottb81

Look at the videos here http://www.barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html for proper footstrike while running.

Fixing the technique will likely eliminate or at least reduce the pain.

Kathryn72

I was going to suggest IT band problems too. It happened to me when I started hill training. I took a break from running, started using the incredibly painful foam roller, and did some hip strengthening exercises. Now my knee pain is gone but I'm really careful to keep my hip flexors and IT band stretched properly. Also, weight training.

Kimdbro

For knee pain.... http://www.drcutler.com/joint-health/hip-exercises-may-help-reduce-common-knee-pain-in-runners-19823385/

jlguenther

Yes... if you slow down it will probably get better.. I battle knee issues ALL the time- should probably STOP running, but don't want to. For me, it is much worse on the treadmill- I think I shorten my stride and run more cautiously. Focus on your foot placement- try to run so you kind of rotate from heel to toe. Also- run softly so you are not pounding the ground. And make sure you stretch out afterwards!!!

jkleman79

Back when I was running regularly, the thing that helped my knee pain was IT band (Iliotibial Band) stretches and good running shoes with arch supports. Also helpful: hamstring stretch, achilles tendon stretch.

http://www.healthline.com/blogs/exercise_fitness/labels/iliotibial band.html
http://www.healthline.com/blogs/exercise_fitness/2006/09/healthier-hamstring-stretching_11.html
http://www.healthline.com/blogs/exercise_fitness/2006/11/better-achilles-tendon-stretch.html

Also for the person who said they had back pain from running/walking/standing:

http://www.healthline.com/blogs/exercise_fitness/2008/03/spotting-back-pain-during-running-and.html

This is all great information... Low back pain from running is usually Hip flexors are to tight.

I had a client that we were able to cure her knee pain completely and give her stronger runs..stretching the IT bands and adductor's first then she alternates running straight with running from mail box to mail box on either side of the road instead of just straight all of the time. When you run up hill you run toes out and down hill you run toes in.. This subconscious you wont physically notice this.. try to cross train yourself and switch them on your own to train the muscles in reverse. The other thing you can check out...is watching your feet when you are laying on your back.. If they fall all the way to the outside then your IT bands are to tight and if they fall inward to your body then its adductor's.

jipper44

Agreed on all of this...having loose hamstrings, IT bands, and hips (really warm these up before running) has curbed both my knee and back pain. I've been a runner for years and I've never been what they call "flexible" but warmup exercises help tremendously. I'd like to say I do them religiously, but when I forget, my knees remind me of it...

CakeFit21

OK...lets chat!! I work on knees and runners weekly. Everyone usually has the same problems. IT bands and adductor's are to tight and they are pulling your knee into a crooked position for layman's terms and you are running on one meniscus instead of evenly on both..Hence causing the MCL and LCL ligaments to hurt on either side of the knee.

Lets start there and see if we are close first and I will continue. =0) CHEERS!

THIS!

I've been working with a Chiropractor and PT for a while now first on the left "knee" and now on the right. I put knee in quotations because it's not my knee at all that's giving me problems. It's my IT band and hips. They've said that this is USUALLY the cause of the problem. When everything is tight and pulls the knee to side causing the patella the track improperly and the meniscus to become irritated. (exactly what jkleman79 said) It causes what I like to call exploding knee pain. One thing we have been doing is to strengthen the muscles on the inside of the thigh so the patella isn't being pulled unevenly to the outside. It has worked like a charm on my left leg. I have no pain at all, (on the left) anymore. The other thing that helps is STRETCHING, (hamstrings, glutes) and you have to foam roll. It hurts like B!tch at first, but you'll learn to crave it.

jkleman79

I do these on a regular basis for runners and basically everyone. 90% of all low back pain is caused by tight hip flexors. They attach to the entire low back from T-12 to L-5. See if you can find someone in your area to do an actual release on the hip flexors (Illiopsoas) muscles. You will feel amazing but its pretty intense to have done.

Leslie2273

~ Leslie

anzura

2 words.... FOAM ROLLER

REman

Okay, here's what I've gathered from this thread. I'm going to try all of these suggestions:

1. foam rolling
2. IT Band stretches
3. Adductor stretches
4. Hamstring stretches
5. Glut stretches
6. Hip reflexor/stretches
7. Forefoot landing

Thanks, all. I can't wait to try it.

jarrettd

bump

TheDeviation

Links galore in this thread. LOL Good stuff

Just remember to get a light warm up of some sort in before you start stretching yourself out. All good ideas though.