Runners - advice pls

cheli

Hi!

I just started running again (back, the first time I lost a lot of weight) I use to run on the treadmill a lot and I loved it, so I decided to try back at it again.

I'm currently just doing 2 minutes at 3.5 mph, with one minute at 5.5 mph, repeating for a total of 30 min, with 5 min warm ups and cool downs, followed by stretching.

Anyway, I'm running into the same problem I had before. Sore knees The pain is on the outside of my knees, along the sides. Its a dull pain too. But from memory, it's just the beginnning, and may continue to get worse if I don't do something about it.

Last time I ended up at a sports doctor who recommended that I get orthotics. I went to a pedorthist and got a pair ($425) plus a decent pair of shoes that were recommended ($150)...probably the most money I have EVER worn on my feet! LOL.

After getting the custom orthotics broken in and adjusted a few times, it really seemed to help. I had to suffer through some TERRIBLE blisters at first, but eventually my knee problem was pretty much gone.

I still have these orthotics. I've been wearing them in my work shoes now (since I wasn't using them for running) for YEARS (I think I got them back in 2003...so they are OLD). I'm definatley due for a new pair, but I don't believe my current benifits cover them, and they are SO expensive.

I was wondering if anyone has any other ideas that I can try. I wear motion control shoes and I'm sure that helps to some extent for my overprotonation, but it obviously isn't enough.

Are there special stretches I can do, or does icing after help? Or should I just save up and go for another pair of custom orthotics?

Thanks!

cheli

Hi!

I just started running again (back, the first time I lost a lot of weight) I use to run on the treadmill a lot and I loved it, so I decided to try back at it again.

I'm currently just doing 2 minutes at 3.5 mph, with one minute at 5.5 mph, repeating for a total of 30 min, with 5 min warm ups and cool downs, followed by stretching.

Anyway, I'm running into the same problem I had before. Sore knees The pain is on the outside of my knees, along the sides. Its a dull pain too. But from memory, it's just the beginnning, and may continue to get worse if I don't do something about it.

Last time I ended up at a sports doctor who recommended that I get orthotics. I went to a pedorthist and got a pair ($425) plus a decent pair of shoes that were recommended ($150)...probably the most money I have EVER worn on my feet! LOL.

After getting the custom orthotics broken in and adjusted a few times, it really seemed to help. I had to suffer through some TERRIBLE blisters at first, but eventually my knee problem was pretty much gone.

I still have these orthotics. I've been wearing them in my work shoes now (since I wasn't using them for running) for YEARS (I think I got them back in 2003...so they are OLD). I'm definatley due for a new pair, but I don't believe my current benifits cover them, and they are SO expensive.

I was wondering if anyone has any other ideas that I can try. I wear motion control shoes and I'm sure that helps to some extent for my overprotonation, but it obviously isn't enough.

Are there special stretches I can do, or does icing after help? Or should I just save up and go for another pair of custom orthotics?

Thanks!

dclarsh

Two words - strength training.

You need to have strong leg muscles in order to keep your knee in place while you run. Check out this website and go to the "knee exercises" on the left hand side.
www.bigkneepain.com


I had the same problem the last time I tried running, and it made me quit before I got very far. This time around I've been adding strength training once a week from the beginning, and I have had no problems at all with the knee pain. I'm up to running three miles at a time too.

Keep it up and Good Luck!

cheli

Thanks, I'll check that site out.

I actually strength train 3x per week, and a lot of it includes leg exercises (lots of thigh work), so I'm not sure..maybe they just need to get stronger considering I haven't been working on them very long.

SherryRH

it sounds like your it band needs stretching. Try yoga. I ran a 1/2 marathon last year and my band tightened up as I was running. The pain became very intense and I almost didnt finish the race. Anywho, I checked the with guys at the running store and he said my it band tightened up and pulled on my knee causing my pain. If you don't do something now, the pain will only get worse. Good luck.