Knee pain for new runner

Skoberlink

I'm sure this has been posted before but I wanted to make a new topic so that I could see if anyone had advice for specifically my symptoms.

I recently started C25K and have been having some knee pain. I went through the first run with no problems last Tuesday evening (7/10) and then because of scheduling I didn't get to do day 2 until Saturday morning (7/14). I got through both runs without an issue and even showed improvement on the second one. However I started experiencing knee pain Saturday after sitting down for a while.

On Saturday, it felt like my knee kept wanting to lock but if I walked around for a bit it got better. On Sunday, I rested and it got better and Monday I didn't really even notice it. I felt a little stiff but I've been trying to work out more so, it's kind of just become my norm. I tried to do day 3 Monday night but on the first run interval it immediately started hurting. I finished the 4th run interval before I had to take a extra walk time because of the heat (over 100*) and partially the knee. I ended up stopping the run in the hopes that I could figure out my knee and give day 3 another go later. When I got home, the knee ached. If I sat down at took weight off it, it was fine but as soon as I stood up, it felt just like it did Saturday: like it was going to lock.

When I woke up this morning, it really hurt. It even hurts when I walk regularly and particularly on stairs today which is why I finally wanted to ask other people what might be going on. I don't know yet if it will loosen up today but I'll keep this updated. The pain is on my left knee on the inner front. Roughly where the arrow is point on this image:

http://i.imgur.com/yeAZK.png

I have a similar pain in the right but it's less specific so I can't pinpoint it and feels more like a general achiness associated with exercise than the pain in the left.


So is this pain just because I'm new to running or did I mess something up?

TL:DR: New runner experiencing knee pain when weight is placed on the knee. Did I screw something up or am I just not used to running?

EDIT: Possibly relevant info - Male, 23, last weigh was 243.9 and scale's calculator said 33% body fat.
I should also mention that this morning I don't feel like it's going to lock or buckle or anything. I seem to be supporting my weight fine, it just hurts to do so.

Update: Wow thanks for the responses guys, didn't expect this much help.

Some common points:
- Get good shoes (worth the money and effort)
- Rest it for a few days
- Try a knee brace
- If it persists, get it looked at

Helloitsdan

How much do you weigh?
Body fat%?

Skoberlink

How much do you weigh?
Body fat%?

My last weight put me at 243.9 and according to the scale's body fat calculator was somewhere around 33% (I don't remember the decimal but it was 33 point something).

TylerJ76

TL:DR: New runner experiencing knee pain when weight is placed on the knee. Did I screw something up or am I just not used to running?

EDIT: Possibly relevant info - Male, 21, last weigh was 243.9 and scale's calculator said 33% body fat.

There will always be some aches/pains with running. I am at 310lbs and I run 3-4 miles/day. If you don't already, you need to get shoes that are actually made for running. I don't believe in the you have to do all the tests and get a special shoe. Get a shoe that fits well and feels good when you run.

SLOW DOWN. I have this problem a lot, and it causes more aches/pains then are really necessary. If you have access to it, try running on the treadmill, it can often be softer and less of a jolt to your legs.

I'm no doctor, but take some ice to it and rest for a few days

Good Luck, and don't give up

rininger85

I've had my share of knee problems, where you point to is indicative of Osgood-Schlatter's disease which I was diagnosed with at about age 14... its most common in active teenagers (going through growing spurts) but its where the bone that you pointed at in the picture seperates from the knee and forms a gap behind... if it is that then there really isn't much that can be done other than to take some acetminophen or ibuprofen... I was told that they could put a screw in my knee to push it back in place but that it would eventually loosen up and have to be put in place again so I've just lived with it... normally it doesn't hurt, but does act up based on the weather some times (arthritus build up behind the bone makes it ache when a bad storm is coming etc.) but I normally just wear a knee brace when it starts to hurt, having the extra support makes it feel better in a day or two...

http://en.wikipedia.org/wiki/Osgood–Schlatter_disease

I'm no doctor, but that's my thought based on my own experience - if you're 23 and it is Osgood-Schlatter's, its probably not something new, you've probably been living with it for years without knowing it, just starting to run aggrevated it... go buy a good knee brace such as this one ---> http://www.amazon.com/Yasco-Breathable-Neoprene-Support-Black/dp/B005BINV84/ref=sr_1_1?ie=UTF8&qid=1342530748&sr=8-1&keywords=knee+brace and see if just having the extra support doesn't help it feel better when running...

tbellamy1

Bump for later

GermanicKnight

I just started jogging again after a 3-4 hiatus. I had a partial tear in my ACL with my left knee and was scared. Prior to getting back into it I started taking TRIFLEX, Fish Oil, and Cinnamon. Yes, my knees get a bit sore (both knees) after a run, but they don't stay sore for too long. They feel more lubricated than they did before. Mind you, I am only running between 10-15 minutes right now, so I have not gone full tilt just yet.

HelenDootson

Gut response is SHOES - Really important you invest in proper running shoes that are correct for your running style. If the shop you buy them from does not watch you run up the road in them DONT buy from them
If you have properly fitting shoes, I suggest you get this checked by at least a Sports Therapist if not your GP
Dont Give up

ChristyRunStarr

Bad knees run in my family and I always would find that they hurt during and after a run (which is why I stopped running all together). My boyfriend loves running so I recently (last weekend) got a new pair of running shoes-I got 2, one for trails and one for regular, both New Balance-and I can already feel the difference even after just 2 runs! If you do get a pair of running shoes, I've been told by multiple people that I work with that have done marathons that you shouldn't do anything but run/jog in them. Also, socks are a major deal breaker as well. Good luck and don't push yourself, your body knows what it can and can't handle. Rest it for a bit then get good sneakers (if you don't already have them) and give it another go. Also, as a last minute thought-what about a knee brace-that might help?

mhotch

I had similar pain as well. My advice is to ice it and rest until it's better.

In the meantime, have you had you gait analyzed? I finally went to a dedicated running store. They put me on a treadmill and watched me walk and run. Apparently I roll my ankles in {Pronate}, thus the knee pain. He had me try on about 10 different brands of sneakers until I found the one that felt the best. I now know I need stability sneakers, and one size larger. {you feet swell when you workout}. It was a little pricey, but not a heck of a lot more than any big box chain store. But now I know what brands and style that works for me, so I can buy them anywhere and online.

My pain did resolve over time with the proper footwear.

daylily2005

Are you running on concrete, asphalt, grass, treadmill?

I have had intermittent knee pain, and mine in particular was caused by a lack of stretching. There's all kinds of tendons and muscles that go from your ankle to your knee, and if you overwork and don't stretch those muscles, your bones begin to absorb the shock of your running.

I'd get a knee brace, get a good pair of running shoes (I actually got mine at Fleet Feet with all the testing and I absolutely LOVE them). Then I'd try to start back up again. Make sure you stretch AFTER you run. Sit down in the floor and do a pike stretch (both feet straight in front of you. Point your toes, lean forward from the hips stretching your arms towards your toes. Then do the same stretch with your feet flexed). Then make a v with your legs and stretch to both left side and right side.

If you run on the sidewalk, try running in the road instead. Asphalt has a little more give than concrete. I personally don't recommend running the c25k on the treadmill because I'm picky and like to vary my pace as I'm comfortable. But that's just me--and I enjoy running outside more.

If pain persists or gets worse, or you see swelling or tenderness to the touch--check yourself into a doctor's office

sewerchick93

I had the same issue, I went to an ortho and learned that mine was due to arthritis in the soft tissue. The doctor told me that my cartilage (the meniscus area) has softened from the arthritis and is the consistency of a jelly donut. So the extra jarring on the knee joint with running, is inflaming the tissue too much and causing my pain. I have had to slow down, I was working on upping my speed when it happened, ice the knee after a workout and wear a brace or compression sleeve during my workouts.

In addition to rest, ice be sure to take an anti-inflammatory (ibuprofen) for a few days. I let mine go too long and ended up having to have a cortizone injection to relieve the inflammation.

jaycmoore

There are a couple of things that you must do to have an enjoyable experience running [and it is enjoyable, despite being hard work]:

1. Get yourself fitted for a proper pair of running shoes. A local shop will be able to do a gait analysis and determine if you're a neutral, under or overpronator. This will enable you to get shoes with the right support for you. If you're running in neutral shoes, but overpronate it could be a symptom of your knee pain if not the main cause.

2. Follow a structured programme. If you're starting out then definitely follow a run-walk program and you will gradually improve to where you're running continuously and able to improve your distance and/or pace; both of these come with time, certainly don't rush in to something to long/fast or you're more likely to injure yourself.

3. If it's very hot where you are then I'd probably recommend you try to run early morning/evening to make the most of cooler temperatures. And always take a drink with you, taking a sip every now and again [I usually consume around 500ml of fluid on a long run, taking a sip every mile or so].

4. Try to do some of your sessions off road [grass, playing fields, footpaths, woodland]. The variety of surfaces will help to strengthen your ankles and knees. As the surface is uneven it also helps with priopreception (sp? ) - in other words your body's innate ability to balance once each foot has landed. A variety of surfaces is certainly kinder to your joints than repetitive work on roads or pavements.

5. Alternatively do some treadmill sessions. As for off road running, treadmills are kinder to your joints [although horrendously boring and you're not getting the benefit of fresh air and the sounds of nature IMHO]

6. To aid your comfort while running [and you may already be doing this] make sure you're wearing running or at least exercise specific kit. The top should be made of a comfortable moisture-wicking material. Most running tops have seams placed strategically to avoid chafing too.

7. If you're still suffering then go and see a specialist Sports Physio. If it is a condition as alluded to by the previous poster then you'll at least need it diagnosed. I personally would not recommend the use of ibuprofen or other painkillers to mask any pain, you're only likely to do more damage...

Hope that helps a bit.

Stick with it and enjoy it.

imcatbear

I'm not sure that a bunch of people on a board like MFP are any better than using Dr. Google... We could be completely wrong and all that other stuff.


Now, with that said....

Did you know that your quad has 4 different muscles in the grouping? It's possible that one of those groups is not strong enough. To me it sounds like your adductor longus is weak and your rectus femoris is taking on too much. Which is putting other parts of you out of balance. This is only my armchair view, of course, but it is because that is what happened to me.:) I also had to work a my glute, my piriformus, my quads and my core.

The short version is that if all your muscle groups are at one level, then you start working out or doing something new, some muscles aren't as strong and let the strong ones take over an action. We find out about this through pain feedback in our body.

ETA: If getting new shoes, changing where your running and all that isn't working for you, look into something called MAT, Muscle Activation Treatment. It doesn't tickle, but it really helps to balance things and most important take the pain away when stretching, icing, and all that other stuff didn't help me at all.

Additionally, I'm also not a fan of NSAIDS (Anti-inflammatories, all of the OTC ones), instead, I get a good dose of Bromelain, an enzyme from Pineapple, that helps to keep inflammation under control...and plenty of water.)