running - what to do with sore ankles and knees?

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.

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.

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.

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.

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.

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.

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.

Avoid concrete.

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

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.

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.

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.html

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.

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.