running - what to do with sore ankles and knees?

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rabt6f
rabt6f Posts: 37 Member
in Fitness and Exercise
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

  • Sox90716
    Sox90716 Posts: 976 Member
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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!
  • brandyk77
    brandyk77 Posts: 605 Member
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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.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
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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.
  • mortyfit
    mortyfit Posts: 354 Member
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    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.
  • MorganLeighRN
    MorganLeighRN Posts: 411 Member
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    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.
  • Monkeymomma05
    Monkeymomma05 Posts: 116
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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.
  • thebigcb
    thebigcb Posts: 2,210 Member
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    Question 1) How far are you running?

    Question 2) What surface are you running on?
  • amyhoss
    amyhoss Posts: 414 Member
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    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.
  • Pedalpush
    Pedalpush Posts: 246 Member
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    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!
  • slim_photographer
    slim_photographer Posts: 310 Member
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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.
  • Laurayinz
    Laurayinz Posts: 909 Member
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    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.
  • Smuterella
    Smuterella Posts: 1,623 Member
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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.
  • catjrow3
    catjrow3 Posts: 681 Member
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    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.
  • razors_girl23
    razors_girl23 Posts: 32 Member
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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.
  • amey33
    amey33 Posts: 1 Member
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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 .
  • bigalfantasy2004
    bigalfantasy2004 Posts: 176 Member
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    Avoid concrete.
  • marycmeadows
    marycmeadows Posts: 1,691 Member
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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..... :)
  • HisPathDaily
    HisPathDaily Posts: 672 Member
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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 ...

    ~Me
  • HisPathDaily
    HisPathDaily Posts: 672 Member
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    -
  • Laurayinz
    Laurayinz Posts: 909 Member
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    Avoid concrete.
    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.

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