Sore Knees from Running

Linli_Anne

I've just started learning how to run doing the C25K interval workouts at home on my treadmill.

The first week of workouts were really quite easy, so I did 1 extra day of intervals and one day I wanted to see how long I could jog/run for a consecutive amount of time.

Saturday I did the first workout for the 2nd week of the program.

On Friday, my right knee was pretty stiff/sore in certain positions/movements. It didn't hurt really once I was warmed up running/walking but again this morning I feel super stiff, just below my knees, and on the inside.

Do you think that this could be due to a muscle imbalance? Improper footwear (I'm wearing almost brand new asics)? Just muscles learning to move in a new way?

Anyone have any tips/stretches/exercises that I could do help with the pain, strengthen the joints/muscles?

kmarie0614

Your putting too much force on your knees when you run... Idk how exactly to explain this, but try to be light on your feet. Concentrate your force on your heels and the ball of your foot. Keep your knees slightly bent and make sure not to lock them when you straighten.

Also try stretching your calves really well. Put your toes on the steps and let your weight fall toward your heels.

As for footwear, if you are planning to keep running it may be worth your while to find a sports store that has running shoes. They put you on a treadmill and make you run/walk for a minute so they can gauge your walking pattern, then they find the pressure points and match you up with the perfect shoes.

Wish I was better at explaining that... but hopefully you understand. Good luck! Hope I helped

WRXymama

I'm interested in replies on this as well. When I'm running, my knees don't bother me in the slightest...it's when I'm NOT running is when they bother me. Stairs especially...like a shooting pain when I'm going down the stairs.

pinkgumdrop123

I used to have the same problem until I got fitted for shoes. Ever since then I haven't had this problem!

cmacphee3

Hmm, I would look up the specific area of pain, I know that general behind the kneecap pain can be from weak hips (so you can strengthen them to help) and I know for my own issue, pain on the outside of the knee, it is caused by taking too long of strides, so I take quicker, shorter strides and it helps.

I find that trying to land more on the balls of my feet rather than my heels lessens the impact significantly and that helps as well, but I'm definitely not a specialist. I just finished C25k on Friday!

recriger

I believe that is the MCL area of the knee. I hurt mine when I first started jogging. OK... I've hurt almost eveything since I've started jogging. I would suggest going to a running store and ask for a gait analysis. With them watching you walk, they can see how your legs align top to bottom. If you have low arches this can put more strain on the MCL as you jog. IF it is that simple, they can provide you with an arch support that can fix it up.

Some of the "support" type shoes that are made to fix a pronation (if the tread of old shoes show more wear on one half over another you have a pronation) are just a little too much for many. So they get "Neutral" shoes and add an arch support that keeps things just right.

One of the warm ups I do every time now is a knee rotation. Stand with your feet shoulder width apart. Rotate your knees clockwise and counter clockwise 10 times each. Imagine a hoop that is 18-24 inches in diameter that is around your legs and hovering at knee level. Imagine your knees sliding long the inside surface of that hoop through the whole rotation. As you rotate your body weight should shift around the edges of your feet as well. Have all the weight on the inside edge then transfer the weight to your toes, then outside and finish on the heels.

Start with a small imaginary hoop and slowly increase the diamter until you feel the ligaments working. This helps a lot to warm them up for the jog.

recriger

WRXYMama--

That sounds like your Patellar Tendon (tendon from the top of the knee cap to the shin bone), it can feel like a stabbing either directly on top of the knee cap, or just below. I am not a doctor, but I have looked up a lot of these pains recently. I have gained some ground on this specific pain by strengthening that tendon. The one that worked the best was a leg extension. You can use the machine at the gym with no weight at first, or do it before bed. I lay on my back and point my knee at the ceiling. I hold the knee with my hands and straighten the knee keeping my ankle bent so my toes are pointing at my head at the top of the stretch. This will also stretch the ligament running down the back of the knee, so if it hurts to straighten the knee when it is pointed vertically to the ceiling, allow the knee to drop to where you get just a stretch when the knee is straightened. When the knee is straight and the toes are pointed at your head, flex the quad muscle for a second or two. Then allow the foot to drop keeping the knee in place. Repeat this 10 times per leg. It has helped me a lot.

Linli_Anne

Thanks so much for the help....new shoes may not be in the budget right now, but I will keep in mind about the gait analysis.

Thanks also for the tips on what to be mindful of during my run, I'll try to be concious of how I land etc.

MelAb8709

Proper-fitting shoes will help. Not sure how much you're pushing yourself, or if you're really really new to exercise, but you may also need to slow it down a little.

Also - put the treadmill at a tiny little incline - 1% or 1.5%. Treadmills are too flat, and this can also be hard on the knees. Adding a small incline will more closely mimic walking/running outdoors.

peuglow

Concentrate your force on your heels and the ball of your foot. Keep your knees slightly bent and make sure not to lock them when you straighten.

This is ****ty advice. Please know something about running before telling someone with knee pain to strike with their heels.

Run on the mid part of your foot. Strike should land directly underneath your hips, not out in front of you (heel strike).

glonigan

as Peuglow stated, stay away from heel striking if you are experiencing those types of pain. Look into the POSE running method or Chi Running to see forms of running that reduce impact on the knees/hips/ankles. Take a look at your ankle flexibility as well. If your ankles are tight your knee will have to make up the difference while running which can cause pains similar to what you may be experiencing. Make sure your rest days are rest days as it will take time for your body to adjust to running as well. Ibuprofen and ice are my best friends the day after my longer runs. Best of luck to you!