Runners! - question about knee pain

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remaho80
remaho80 Posts: 126 Member
in Fitness and Exercise
I have recently started running. I started with the C25K program in July and completed it last month. I now run 10-15 miles per week (3-5 miles x 3 days). For the past couple if weeks, my knee has been hurting. Not bad, debilitating pain...just annoying more so. It's right on top of the inner part if my kneecap. It feels fine when I have my leg straightened, but hurts if I have it bent for more than a few minutes or when I press on it. It doesn't hurt too bad while running, but definitely hurts afterwards. By the time I'm ready to run again a couple days later, it feels mostly better, but starts hurting again when I get about a mile into my run. It's not swollen, so I don't know if I should ice it? Would a brace be beneficial? I'm just not sure what to do. I certainly don't want to do anything that can cause further pain or damage. Advice? Suggestions?

Replies

  • moonmistmm
    moonmistmm Posts: 178 Member
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    I get some minor knee pain when I run for two reasons. I'm overweight by 23 pounds, so there's extra weight on my knees. Second, I get knee pain when I run too long on concrete.

    Blacktop is way less dense than concrete, and therefore better to run on. If there's any way you can pain your routes to be on blacktop/trails/grass, even part of the way, it should help some. Treadmills too, have lower impact on your joins.

    Definitely ice, and I'm not sure about the brace. I don't bother, but my knee pain is minor.

    Edit: Also, if your running shoes are old, you're due for new ones. About every 500 miles means that it's time to get new ones.
  • RenewedRunner
    RenewedRunner Posts: 423 Member
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    Check shoes. Are they old? Are they the right kind for you? Have you actually been fitted, not at some junk shoe store either?

    After that where are you running? The lap lanes at the y hurt my ankles, too short w too much curve.

    Ar you stretching? Tight muscles pull on stuff. You need to stretch!
  • Rdeedavis23
    Rdeedavis23 Posts: 2 Member
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    Wow way to go on running 3x a week. What shoes are you running in? Sometimes it can be just as simple as getting the right shoe to correct the pain. Did u go to a running center to get fitted for your shoes? I would definitely make sure to warm up your body before getting into a full jog and stretch and ice afterwards even if it's not swollen. Have you tired resting for a few days? Well good luck on your running. Are you training for any races?
  • mccbabe1
    mccbabe1 Posts: 737 Member
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    I have recently started running. I started with the C25K program in July and completed it last month. I now run 10-15 miles per week (3-5 miles x 3 days). For the past couple if weeks, my knee has been hurting. Not bad, debilitating pain...just annoying more so. It's right on top of the inner part if my kneecap. It feels fine when I have my leg straightened, but hurts if I have it bent for more than a few minutes or when I press on it. It doesn't hurt too bad while running, but definitely hurts afterwards. By the time I'm ready to run again a couple days later, it feels mostly better, but starts hurting again when I get about a mile into my run. It's not swollen, so I don't know if I should ice it? Would a brace be beneficial? I'm just not sure what to do. I certainly don't want to do anything that can cause further pain or damage. Advice? Suggestions?
    myabe your body just needs a break!?? try power walking ONLY for a wk??? way less impact on joints then running... also you have only been running for a few mo to be running 3miles at a time is a lot!!.. if you cant hack the power walking 'only'.. then maybe do half?? go running 1 1/2 miles power walk the rest... and also like somebody said try for blacktop/grass vs cement...
  • EdgyMcSterious
    EdgyMcSterious Posts: 51
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    That sounds like a classic case of runners knee to me. Ice will definitely help. But rest is the best thing for it. Most people say take two weeks off from running and then start up again slowly. A knee brace with the hole in the knee may help too.

    Good luck!
  • mssoulrebel_77
    mssoulrebel_77 Posts: 79
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    I've had knee problems for a while. Have had it completely buckle under me. My problem was a misaligned kneecap. As an overweight runner - here's what I've done to make sure my knee pains disappear (which they have):
    Osteo bi flex daily (this made the biggest difference)
    Build up leg muscles - including secondary ones - so they support your knee
    Good quality shoes
    Ballistic stretching before and static stretching after the run for both legs AND feet. Look at YouTube videos if you need help for that.
  • Azdak
    Azdak Posts: 8,281 Member
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    What you describe sounds like a common overuse injury for runners. When you have inflammatory pain like that, you have to follow two courses of action:

    1. Decrease the inflammation.

    2. Correct the muscle imbalances,biomechanical issues or other factors contributing to the symptoms.

    Sometimes you can deal with #1 with just a little rest and ice. Sometimes you can work on #1 and #2 concurrently. Sometimes taking care of #1 requires medical intervention. Every case can be different, although right now yours sounds relatively modest.

    Look up exercises for "patello femoral syndrome". There are strengthening exercises for the knees that can make a difference and provide a solid foundation for continuing your running program.

    At this point, wearing a brace would not be a good idea, unless it was recommended by a physical therapist as a temporary tactic as part of an overall treatment plan. Even if a brace helps with the symptoms, you will not be addressing the underlying muscle problems--in fact you will likely make them worse.

    If you can't fix it on your own, go to a sports medicine clinic where they have experience dealing with running injuries.
  • blackcoffeeandcherrypie
    blackcoffeeandcherrypie Posts: 486 Member
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    I'd go and see a specialist. Your muscles may be more strongly developed on one side of your knee than the other, causing the kneecap to shift a little. My boyfriend had a similar thing, and his specialist recommended specific exercise to strengthen the knee and tape to hold the kneecap in alignment. I usually follow simple common sense with most ailments, but I wouldn't mess about with your knees - go see someone who knows what they are talking about.
  • remaho80
    remaho80 Posts: 126 Member
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    Thanks for all the input and suggestions! I really appreciate it. :)

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