Runners - Tender spot by knee

SweatpantsRebellion

I had a twinge that would pop up every now and then that would fade quickly - it was never painful. That twinge has progressed a bit. It's been a day since my long run and there's a spot that's tender to the touch (still wouldn't call it painful) on the inner side of my leg. But I definitely feel the tenderness when I move around - especially going up and down stairs. It's in the 5:00 position (if the top of the kneecap is 12:00) and actually a few inches away from the kneecap. Anyone know what this is? I bought a foam roller yesterday, so I'm thinking about giving that a try. Any thoughts to nip this in the bud and prevent it from turning into a full blown injury?

secfootball1

You possibly may have strained a tendon. However, if there is no swelling, it is probably nothing. I have a bad knee, so I always take advil about 30-1hour before I run. You may also need to check your shoes. Sometimes the way you plant your foot when running can make your knee sore. You may need a more supportive shoe. I would conscientiously pay attention to the way you are running. Also, google some sites on running and the way you plant your foot. You may find this helpful.

SilkyHotspur

You have an injury, see an Orthopedic Specialist. If it is fine walking....but painful going up and down stairs, i.e....you bend the knee going downstairs, and you can reach point where the pain kicks in, and the knee either collapses, or feels very weak. If this is the case, it sounds like you have a small cartilage separation... nothing serious, may or may not need to be scoped, but see a specialist. Do you notice the knee to be a bit more puffy than the other?

If the pain were on the outside, it could be the iliotibial band, however, as it is on the inside it is doubtful.

This type of knee injury is typically from a rotating, or twisting motion, again...see a sports specialist.

How do I know....just recovering from the same thing. The cartilage is supposed to be smooth as the joints flex and bend...when you have a small tear, it catches...the pops as the joint moves over it. My fix was drain the fluid, and a cortisone shot. It is a 6mm tear (still there), but the screw to fix it is 4mm, so i'll pass for now

again, if i haven't said it enough...go see a Sports Orthopedic Specialist.

SweatpantsRebellion

You possibly may have strained a tendon. However, if there is no swelling, it is probably nothing. I have a bad knee, so I always take advil about 30-1hour before I run. You may also need to check your shoes. Sometimes the way you plant your foot when running can make your knee sore. You may need a more supportive shoe. I would conscientiously pay attention to the way you are running. Also, google some sites on running and the way you plant your foot. You may find this helpful.

I run in a minimalist shoe and as a new runner I've tried to be very conscious of form. I go for a mid-foot strike and try to be as close to the form of Chi running as I can without having access to a certified trainer or anyone to help me. It's possible that I'm doing it wrong. ??

SilkyHotspur

You possibly may have strained a tendon. However, if there is no swelling, it is probably nothing. I have a bad knee, so I always take advil about 30-1hour before I run. You may also need to check your shoes. Sometimes the way you plant your foot when running can make your knee sore. You may need a more supportive shoe. I would conscientiously pay attention to the way you are running. Also, google some sites on running and the way you plant your foot. You may find this helpful.

I run in a minimalist shoe and as a new runner I've tried to be very conscious of form. I go for a mid-foot strike and try to be as close to the form of Chi running as I can without having access to a certified trainer or anyone to help me. It's possible that I'm doing it wrong. ??

I swear that minimal shoes are invented by a Podiatrist looking for more business...they are the new in vogue thing, but I would not run in them at all. They do nothing, absolutely nothing to take into account Pronating or Supinating

SweatpantsRebellion

You have an injury, see an Orthopedic Specialist. If it is fine walking....but painful going up and down stairs, i.e....you bend the knee going downstairs, and you can reach point where the pain kicks in, and the knee either collapses, or feels very weak. If this is the case, it sounds like you have a small cartilage separation... nothing serious, may or may not need to be scoped, but see a specialist. Do you notice the knee to be a bit more puffy than the other?

If the pain were on the outside, it could be the iliotibial band, however, as it is on the inside it is doubtful.

This type of knee injury is typically from a rotating, or twisting motion, again...see a sports specialist.

How do I know....just recovering from the same thing. The cartilage is supposed to be smooth as the joints flex and bend...when you have a small tear, it catches...the pops as the joint moves over it. My fix was drain the fluid, and a cortisone shot. It is a 6mm tear (still there), but the screw to fix it is 4mm, so i'll pass for now

again, if i haven't said it enough...go see a Sports Orthopedic Specialist.

Well, it's not painful at all. Just tender. I do notice it if I try to do lunges sometimes. It doesn't pop at all. So I don't know if I've caught it at the start of something. ?? We have crap for insurance, so I don't think I'd be able to go to an orthopedic specialist...grrr...stupid insurance. Anything I can do at home? Will the foam roller be something that could help at all?

SilkyHotspur

You have an injury, see an Orthopedic Specialist. If it is fine walking....but painful going up and down stairs, i.e....you bend the knee going downstairs, and you can reach point where the pain kicks in, and the knee either collapses, or feels very weak. If this is the case, it sounds like you have a small cartilage separation... nothing serious, may or may not need to be scoped, but see a specialist. Do you notice the knee to be a bit more puffy than the other?

If the pain were on the outside, it could be the iliotibial band, however, as it is on the inside it is doubtful.

This type of knee injury is typically from a rotating, or twisting motion, again...see a sports specialist.

How do I know....just recovering from the same thing. The cartilage is supposed to be smooth as the joints flex and bend...when you have a small tear, it catches...the pops as the joint moves over it. My fix was drain the fluid, and a cortisone shot. It is a 6mm tear (still there), but the screw to fix it is 4mm, so i'll pass for now

again, if i haven't said it enough...go see a Sports Orthopedic Specialist.

Well, it's not painful at all. Just tender. I do notice it if I try to do lunges sometimes. It doesn't pop at all. So I don't know if I've caught it at the start of something. ?? We have crap for insurance, so I don't think I'd be able to go to an orthopedic specialist...grrr...stupid insurance. Anything I can do at home? Will the foam roller be something that could help at all?

here's some information from WebMD on Runner's Knee and treatment options..
http://www.webmd.com/pain-management/knee-pain/runners-knee

However, if you don't have good insurance, all the more reason to ditch the experimental minimal shoes, and go with proven running shoes

irunsf85

Sweatpants, sorry to hear you're experiencing pain. As a fellow runner, I know how much knee issues are a PITB. I had and occasionally have inner knee pain. I went and saw an orthopedic doctor and he diagnosed me with Plica syndrome. Just inflammation of a Thickening of tissue. I had very similar symptoms as you listed. It sounds like you may be having some from of tendinitis. I would take some NSAIDs, ice for 20 minutes several times a day, perform foam rolling and lots of stretching and keep away from running until the ache subsides. If you can't convince yourself to stop running, run slow and short distances. The moment you feel it startingt to bother you, stop. It may sound awful to sit it out but trust me... It's not worth it if you end up being sidelined for weeks because you didn't want to rest. Trust me... Something that was minor put me out for a year!

Hoe you feel better soon. Most important is to ice and stretch often.

SweatpantsRebellion

Sweatpants, sorry to hear you're experiencing pain. As a fellow runner, I know how much knee issues are a PITB. I had and occasionally have inner knee pain. I went and saw an orthopedic doctor and he diagnosed me with Plica syndrome. Just inflammation of a Thickening of tissue. I had very similar symptoms as you listed. It sounds like you may be having some from of tendinitis. I would take some NSAIDs, ice for 20 minutes several times a day, perform foam rolling and lots of stretching and keep away from running until the ache subsides. If you can't convince yourself to stop running, run slow and short distances. The moment you feel it startingt to bother you, stop. It may sound awful to sit it out but trust me... It's not worth it if you end up being sidelined for weeks because you didn't want to rest. Trust me... Something that was minor put me out for a year!

Hoe you feel better soon. Most important is to ice and stretch often.

Thanks. I really really don't want to take a break. Is this how I know that I've finally morphed into a runner - pissed off that I can't run because of an injury? lol...I'm going to try to ice it as much as I can and use that foam roller that I got. It came with some exercises in the package, so I guess I'll try a few of those, specifically ones that look like they target the knee area. I'm hoping I can run this week. My next run day isn't until Tuesday, so I'm going to ice and rest (as much as I can with two little ones and a home daycare business) and hopefully I'll get to run Tuesday. If not, I may just have to throw on my swimsuit and head to the Y to do laps or something. But I really want to run - especially with a few races coming up!

But thank you. I'm sorry you were out for a year. I can't even imagine, so I will try very hard not to be stubborn and to take your advice.

bzgl40

If you are using minimalist shoes and just starting up you have to take it super easy slow. If you do not you can guarantee injury. This is technically true of running even in regular shoes but it can pop up much more quickly with a minimalist. Going too far/too long is the biggest reason for many aches and pains. Personally I would do what someone else said. Foam roll and take a break. Then start again....ease into it

SweatpantsRebellion

If you are using minimalist shoes and just starting up you have to take it super easy slow. If you do not you can guarantee injury. This is technically true of running even in regular shoes but it can pop up much more quickly with a minimalist. Going too far/too long is the biggest reason for many aches and pains. Personally I would do what someone else said. Foam roll and take a break. Then start again....ease into it

I did build my miles up super slowly. I started run/walking in February. Then I completed Hal Higdon's novice 5k program. Now I'm doing his Novice 2 half, which is gentle. But it IS more intense than the 5k program. So I've been applying ice and will try the foam roller and hopefully it will feel better soon. If it's not better by run day I may just go swim some laps. Luckily I have some wiggle room in my half plan so that hopefully I'll still be able to build my mileage up high enough before my big day!

Anyways - to clarify - I thought that I was being gentle and taking it slow given the programs that I've followed. Do you think that's been too much too soon?

cPT_Helice

You possibly may have strained a tendon. However, if there is no swelling, it is probably nothing. I have a bad knee, so I always take advil about 30-1hour before I run. You may also need to check your shoes. Sometimes the way you plant your foot when running can make your knee sore. You may need a more supportive shoe. I would conscientiously pay attention to the way you are running. Also, google some sites on running and the way you plant your foot. You may find this helpful.

I run in a minimalist shoe and as a new runner I've tried to be very conscious of form. I go for a mid-foot strike and try to be as close to the form of Chi running as I can without having access to a certified trainer or anyone to help me. It's possible that I'm doing it wrong. ??

I swear that minimal shoes are invented by a Podiatrist looking for more business...they are the new in vogue thing, but I would not run in them at all. They do nothing, absolutely nothing to take into account Pronating or Supinating

I agree with this^^^. Also keep in mind that it is quite common for anyone with any extra weight to need a stability shoe, even if that weight is muscle or big bones. I hope that you went somewhere to get your shoes where they were qualified to look at your gait. You are going to pay more but after the first pair, you will know what you need and can get the same things cheaper elsewhere. Remember, your only real investment, as a runner, is your shoes. Make sure you don't go over 300 miles in them and NEVER where them for anything else except running. (smaller/petite people can go longer in their shoes than larger people) Also, don't go over 6 months in a pair.

You are a new runner and training for a half. make sure that you are following a plan for beginners and never go over 10% increase a week in mileage.

Rest and ice and ibuprofen (if you can take it) and if it hurts to run, don't do it and go see an orthopedic specialist and baby it until you can get in there. A foam roller is great but your description does not sound muscular or to be the IT Band.

Good Luck!

cPT_Helice

If you are using minimalist shoes and just starting up you have to take it super easy slow. If you do not you can guarantee injury. This is technically true of running even in regular shoes but it can pop up much more quickly with a minimalist. Going too far/too long is the biggest reason for many aches and pains. Personally I would do what someone else said. Foam roll and take a break. Then start again....ease into it

I did build my miles up super slowly. I started run/walking in February. Then I completed Hal Higdon's novice 5k program. Now I'm doing his Novice 2 half, which is gentle. But it IS more intense than the 5k program. So I've been applying ice and will try the foam roller and hopefully it will feel better soon. If it's not better by run day I may just go swim some laps. Luckily I have some wiggle room in my half plan so that hopefully I'll still be able to build my mileage up high enough before my big day!

Anyways - to clarify - I thought that I was being gentle and taking it slow given the programs that I've followed. Do you think that's been too much too soon?

Why are you doing his Novice 2 plan and not the Novice 1 plan? IMO.... and it's just my opinion. I think you are going too quickly and risking injury. You haven't been running long at all and to jump right into a half training is generally not the wisest thing to do. Add into that minimalist shoes onto legs and feet that aren't yet built up from mileage and increase mileage...... it's quite possibly a recipe for injury.

gogojodee

Oooh, good to know! I had a similar pain, dullness yesterday when I "collapsed" as in, was being lazy and slumped on my mom's bed, no involuntarily, but just casual about it and was tired after my run. I didn't cool down as much as I had wanted...just 3 mins and I didn't stretch after. Ha. It felt like it was gonna pop, but never did. Just feels weird. ...gonna run again tonight and before my run last night, I had 2 long runs.

Gonna check this thread out later or to remember if anything else appears.

timboom1

Pain that is not just a sore muscle from a good workout is your body's way of saying something is wrong. Even if it is "tender" it is not normal and you need to pay attention to it. Realize that running is something that you will either be doing for years, if you build up right, or it is something you will do for a few months before injury stops you if you do too much too soon and ignore small problems until they become big.

IMO it is better to lose the weight, build the bone, muscle and running economy that only comes with time on your feet, and then, if you really want to go minimalist and worry about things like foot strike go for it.

cspence2270

I was experiencing what sounds like the same pain as you are about 2 weeks ago. I have been running for about 13 months, minus about 12 weeks for an illness over the winter. I weight 231 lbs- so I am a heavy runner, at least for now. I run 6 days a week, 1-1.5 miles 3 days a week on strength training days and 3 miles on the other 3 cardio only days. I take naproxen sodium daily (Aleve) to help with knee, hip pain and just general stiffness. I went and bought a pair of Asics, running shoes for low arch and for pronation, (running on the outside of your feet) and for stability- OMG I couldn't believe the difference. My knee pain gone!! Hip pain gone!! I did go to a sports store and have someone "fit" me and look at my foot to help find a good shoe for my foot. Like I said -- Wow, what a difference. I was actually giddy when I tried the shoes on and couldn't wait to get out in them. They were expensive but I figured if I was going to be serious about this, which after this long I am. Then I had to make sure I didn't injure myself so I had to stop, which is a big fear of mine. I would really go get some good shoes. IMO running puts a lot of stress on the foot- you need to cushion and protect them.

bzgl40

If you are using minimalist shoes and just starting up you have to take it super easy slow. If you do not you can guarantee injury. This is technically true of running even in regular shoes but it can pop up much more quickly with a minimalist. Going too far/too long is the biggest reason for many aches and pains. Personally I would do what someone else said. Foam roll and take a break. Then start again....ease into it

I did build my miles up super slowly. I started run/walking in February. Then I completed Hal Higdon's novice 5k program. Now I'm doing his Novice 2 half, which is gentle. But it IS more intense than the 5k program. So I've been applying ice and will try the foam roller and hopefully it will feel better soon. If it's not better by run day I may just go swim some laps. Luckily I have some wiggle room in my half plan so that hopefully I'll still be able to build my mileage up high enough before my big day!

Anyways - to clarify - I thought that I was being gentle and taking it slow given the programs that I've followed. Do you think that's been too much too soon?

Why are you doing his Novice 2 plan and not the Novice 1 plan? IMO.... and it's just my opinion. I think you are going too quickly and risking injury. You haven't been running long at all and to jump right into a half training is generally not the wisest thing to do. Add into that minimalist shoes onto legs and feet that aren't yet built up from mileage and increase mileage...... it's quite possibly a recipe for injury.

Hal's plans are designed for running in regular shoes is the problem. So from day one of the 5k program you were probably overdoing it for minimalist shoes. It is common to use the shoes for only part of your run as you build up. I'd google some guidelines and make sure you are well in the range of what is recommended. Even the shoe manufactures suggest a very slowly build up.