running - what to do with sore ankles and knees?
rabt6f
Posts: 37 Member
I started running about 3 weeks ago. I'm a slow runner, but I'm really enjoying the time I get to spend with my daughter outside (I run with a stroller). I've always exercised 3 times a week doing some sort of indoor DVD. I worked my way through supreme 90 (cheap version of P 90x) and have started running. However, I'm beginning to realize my ankles are feeling really sore and week and my knees are kind of sore also. What can I do about this? I'm afraid I"m going to injury myself. I run in a new pair of Nike running shoes and warm up and cool down which takes me a total of about 45 minutes. I"m not sure if it matters, but I"m 5 foot 4, 150 pounds and carry most of my weight in my hips and thighs.
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Replies
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Try a couple of ankle/knee wraps and see how that helps. I used one when I injured my ankle and it really helped. Good luck!0
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you say that you run in a pair of new Nikes but were you professional fitted for them? the right / wrong pair of shoes can manifest in a whole slew of aliments.0
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I run in a new pair of Nike running shoes
Were you fitted for these shoes at a specialty running store, or did you buy them off the shelf? They may not be the right shoe for the way you run and could be the cause of the pain you are experiencing. Go to a specialty running store and have them fit you for running shoes to make sure you are in the right kind of shoe for your gait.0 -
I would urge you to go to a running specialty store and make sure you are in the correct running shoes for your foot and running form! If you haven't been a regular runner in the past, starting out in the wrong shoes will definitely cause you some pain. Running stores typically have a machine that will analyze your foot arch and weight distribution, then they will watch you run for a minute on a treadmill to take a look at your form, and then give you a shoe type recommendation based on those factors. Any running store will do this for free with no obligation to buy the shoes from them.
When I first got into running two years ago I had very similar problems, although mine was knees and hips for pain. Almost quit after a few months of that, but I did what I recommended to you above and the very next week, in my new and correct shoes...........no pain. Two years later (still buying that same shoe every six months or 600 miles), great results and I'm addicted to running! Still no pain.0 -
Absolutely listen to everyone that says to get professionally fitted for your shoes. I have to have shoes that the insides are built up because I pronate and it caused bad knee and hip pain. You don't need super fancy clothes to run in but save your pennies for a pair of good shoes.0
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I was told by a lifting friend that Omega 3 is good for the joints along with the heart healthy aspects. I have been taking a daily dose of 300mg and have noticed my knees are feeling better. Not sure if its the Omega 3 or the better form but either way I am still taking it.0
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Question 1) How far are you running?
Question 2) What surface are you running on?0 -
Does ****'s Sporting goods count as a running specialty store? I don't know of anywhere else to go around here for that.
ETA : Really? I am trying to type out the name of a store. Stop censoring me. I am refering to D. I. C. K's Sporting Goods.0 -
I'm in the same boat as you and still trying to cope. The soreness isn't too bad, but I don't want it to get worse. I've just been using OTC anti-inflamatories. I also got a massage the other day and that was freaking brilliant!!! It felt sooooo good!0
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Possible things you can do
1. rest - doing too much too soon is a typical new runner mistake even if you have a good fitness level doing something else.
2. what others said: get proper equipment.
3. crosstrain - do weights, bike rides or calisthenics to train your body evenly. Strength unbalance can cause injuries in the most used parts of the body even if they are the stronger ones. e.g. your legs.
4. get to the gym and work your legs doing squats and other leg related strength training. I had no idea how much doing squats could help my running, cycling, jumping, etc.
I hope this ideas help and you are definitely right. you have to listen to your body and try to prevent an injury.0 -
Running while pushing a stroller is a different stride than just yourself. You shoudl really go to a store and have them look at your feet. No, "RIchard's" doesn't really count. Sure they have shoes there, but I dont' think they have the running specialists like Fleet Feet and other running stores. You might spend $100, but it's worth it.0
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I'm still fairly new to this, but he 1 week to 1 month bit was the most painful period of running for me. I had ankle pain, shin splints, my knees were crying out. Lessons learned:
1. Shoes - as all the above advice (I still haven't done this yet, shame on me)
2. Don't start in too hard. This means don't run every day when you just start out. Those rest days are needed to get your body used to a new exercise and repair itself
3. It also means don't go too fast
4. If running with a stroller be extra aware of your posture, it may cause you to hold your arms awkwardly / limit their movement which can kinda throw everything out a bit. Try and keep your posture straight and not bent over.
5. lots of water, drink plenty before and after running - it really helps flush those aches away
6. stretch - before, after, at random points in the day. Stretching rules.
7. Just keep at it. The pain lessens with time.0 -
Also since you are new to it, you might need to try less a week and work up to it until your body is more "used" to it. Also, I take glucosamine which is for the joints, (hips and knees, etc) and will help with that! Ice if its really sore, definitely check on the shoes... we have running roost here and good feet... some other names to look for as that sporting store you mentioned might not be well enough trained for fitting running shoes.0
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See a physio. Mine got me through a half marathon with sore knees and hips. The right shoes and doing stretches makes all the difference.0
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Knee brace will help, but after every time you run even if your knees don't hurt you should put Ice on them for 10 min then heat for 10 min for about 45 min. And you can take aleve. Thats what my doctor told me when my knees were hurting from running in bootcamp. and it WORKED.I also have nike flex fit shoes and there great .0
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Avoid concrete.0
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I'm currently training for a half marathon (early training) but just began running this year.... I've experienced sore knees, hips, and ankles. I have ankle problems, and will be getting professionally fitted at virginia runner soon.... I swear by asics though, and even though I haven't been professionally fitted yet, the soreness has eased up as my body has gotten used to it.... I think just starting to run is jarring to your body, it's high impact and that's hard on your joints if you're not used to it. Epsom salt baths, foam rolling, strength training (heavy lifting) have helped me a lot. Ice sometimes, but don't need it too often.....
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Yes, get properly fit and all, for sure, but let me say this.
2 years ago when I started running I was wearing old tennis shoes, and cotton t-shirts ... because, well, that's all I had. I'm not saying I recommend that (and my 1st response is always to get properly fit) but I understand that sometimes it doesn't happen.
However, as to your "sore" ankles and knees? Me too ... until I realized I didn't have ankle and knee problems, I was just out of shape! ... after about 5 weeks of running pain was gone and fine to this day (outside some random issues here and there) ... now I got the clothes, shoes, and routine, but let me make one thing clear ...
There is a difference between being "sore" and "sharp pain" that could mean something injury related. If you ask me, sharp pain you rest, sore you run through ...
~Me0 -
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That, too. The running store told me that for a beginner to use a softer surface than roads. Find a high school track, it'll often be cushioned. I've been using a crushed rock of some sort path at the local fairgrounds, and it's pretty soft.Avoid concrete.0 -
I have a really bad Left knee and ankle. I started taking Triple Flex by Nature's Made and it's made a huge difference. It has Glucosamine, Chondroitin, and MSM to help with joint maintenance and renewal. It's really worked for me. Try it!!
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I agree with everyone who said that you first need to be properly fitted for shoes.
If you are running on sidewalks - stop. It's best to run on a trail or on the streets.
Take glucosamine. I couldn't run if I didn't take it every day.0 -
No Look for someplace like 'If the Shoe Fits', call ahead, they should put you on a treadmill or watch you run in order to fit you for the right shoes.
Good luck0 -
Get a foam roller - its really good at stretching your ACL which is a common reason for knee pain for running. It helped me when my knee started hurting.
http://www.runnersworld.com/article/0,7120,s6-238-267--13796-0,00.html0 -
I drink diet soda and run on sidewalks by the way.
I understand the logic to avoid both, however in the case of the 2nd, I didn't have an option (that was reasonable being a father of 4 to drive to another location) ... now I have options, but if someone told me I can not run on concrete I would have continued sitting on the couch. Great option? no ... better than sitting on the couch, umm, yes!0 -
Stretch, soak, and get enough rest.
Make sure your shoes aren't the problem (you may not have the right fit even though they're new). I was running in new Pumas that I loved and I couldn't figure out why I was in so much pain when I finished a run... turns out they weren't running shoes, they were "active lifestyle" shoes that were in the running shoe section. I had no idea, they were shaped just like the New Balance I used to run in years ago. It only took a few runs in my new Mizunos to realize how much damage I was doing running 8 miles in the wrong shoes!
I also like using Biofreeze on achey joints and muscles. It's temporary, but it gives you some relief.
And I cannot stress enough the importance of adequate rest. Running, especially long distances, can be very hard on your body. I work off of a 6 day rotation...
Day 1: 5 miles
Day 2: 3/4/5 mile, sometimes pace, sometimes not
Day 3: Rest
Day 4: 5 miles pace
Day 5: Long run (10 miles is my max so far)
Day 6: Rest
In other words, I run about 25 miles every 6 days, but two of those days are rest days.0 -
This early on, it may just be adjusting to the new activity. I had some tenderness around my knees when I started running. I noticed that my knees felt better after I climbed a mountain, and Dr. Google told me that "runner's knee" was caused by weak muscles, so I did lunges and kept climbing mountains. I have no further knee pain.
If the pain persists then you may have to look into shoes that support your gate.0 -
Thanks everyone. I'm thinking I need to try to find a good shoe store first and figure out what type of shoe I need. I'm probably also pushing myself harder than I should at this point (which I usually do), so I need to take a rest day instead of running 6 days a week. I only run for 3 to 6 miles a night, but I'm just begining and new to this. It just feels so great to sweat and get outside! Also, I do run on a concrete pathway. I only have a small amount of time to run between my toddler's supper and bedtime so I don't want to waste 25 minutes of it driving across town. Sometimes I even pack a sack lunch for her and she eats in the stroller while I run. I try to use the time I can find effectivley! So for me, if I'm going to run, concrete is my only option.0
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Thanks everyone. I'm thinking I need to try to find a good shoe store first and figure out what type of shoe I need. I'm probably also pushing myself harder than I should at this point (which I usually do), so I need to take a rest day instead of running 6 days a week. I only run for 3 to 6 miles a night, but I'm just begining and new to this. It just feels so great to sweat and get outside! Also, I do run on a concrete pathway. I only have a small amount of time to run between my toddler's supper and bedtime so I don't want to waste 25 minutes of it driving across town. Sometimes I even pack a sack lunch for her and she eats in the stroller while I run. I try to use the time I can find effectivley! So for me, if I'm going to run, concrete is my only option.
3 to 6 miles a week, on concrete, as a beginner is probably too much. I'd suggest taking a day off between each run to let your body recover. Go easy on those miles too. You are somewhere between 18 and 36 miles a week right now, which is mileage you should take a few months to build up to. Be careful.0 -
I have a similar problem sore ankles.I also do not know what to do. I had a knee replacement last year so my knees don't hurt but my ankles are killing me. They are not swollen but sore. I am not sure whether it is because I am out of shape, or if I need new shoes ( I wear orthotics - flat feet) or if it is because the track is uneven. I am going to get an ankle brace tomorrow and will see it that helps stabilize me and takes the pressure of my ankles.0
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