Every time I run it hurts my knees.

2

Replies

  • sirabe
    sirabe Posts: 294 Member
    see a dr to make sure no real damage has been done and get a foam roller. That really helped me and my IT band. Plus cross training to help build those muscles around the knee
  • longtimeterp
    longtimeterp Posts: 614 Member
    First, don't listen to anyone who says you can't or shouldn't run or that you may have done damage. Crazy talk.

    Started running last july 2011, first 5k end of august, first half marathon beginning of november, FIRST KNEE SURGERY JANUARY 2012...

    Slow down, and walk a 1/4 mile whenever your kness hurt,, it's your body's way of saying NO GOOD! i can now run 10 miles w/o compression tights and 15 with them. Did this by stregnthing the leg after surgery and listening to my body when i run. Ive been over 30miles since friday so its doable, just be careful and GO SLOW
  • meeper123
    meeper123 Posts: 3,347 Member
    Does it really really hurt or is it just your body whining? It normally takes at least 2 miles for my body stops its grumblings. Does it burn after? If so is it burning or just an ache? Burn= bad ache= cross train and new shoes. I would see a doc just to be save. I just tough it out most of the time myself though.
  • workout_junkee
    workout_junkee Posts: 473 Member
    How many miles are on your running shoes? Knee pain is my #1 indicator that it is time for new shoes. Make sure they are fit buy a running specialist. There are. alot of great shoes out there that will cause pain if they are not right for you.

    My other uggestions would be make sure you are warming up and not to do too much too fast.

    If you still have problems go to the doctor and get it checked out.
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    Lots of possibilities.
    1 You need better shoes fitted by a running store.
    2 You need inserts in your shoes.
    3 You need to hydrate better.
    4 You need to have better leg strength.
    5 you may need joint supplements (Glucosamine/Chondroitin) which work for some people.
    6 you may need to change up your training until you recover.
    7 You may need surgery.

    To properly run you need to walk without pain, and then run short distances without pain. I am all for checking it out with a doctor who treats sports injuries.

    There are a lot of people who will tell you not to run. I have had all sorts of injuries. I also had knee surgery. You can beat this is if you work at it.
  • ExplorinLauren
    ExplorinLauren Posts: 991 Member
    Listen to everyone here... because you are looking for ideas, possible causes/ reasons, different perspectives, things to change..... etc.
    Now that you have that... and heard to make an incline/push yourself/slow down/ get fitted for shoes/ stop stretching... etc....(Which are all good ideas, but still just ideas)

    See a Dr. Then get a 2nd opinion if needed. lol
  • sevsmom
    sevsmom Posts: 1,172 Member
    Pain is an indicator that you're doing something wrong. If your mom is an awesome runner, why don't you ask her advice. Surely she could watch your form and see if she notices something amiss.

    I recommend seeing a sports medicine doc or someone who specializes in athletic injuries. My sports medicine doc gave me some simple moves to improve the strength around my knee, and some awesome stretches. I find my legs get their worst when i've neglected to keep up with my "routine".

    I love distance running. . .couple of halfs, a 15k, many many 5Ks. . .so, I wouldn't stop running altogether due to pain, but I would slow up, get yourself to a doc, and work on building miles and speed at a reasonable pace. Don't think you're gonna go out and knock out 4 miles if you can't do 1 without pain. My 50+ year old coworker thought he could do that an paid dearly for a week after his 4 miler!! He listens to me. . . now!

    Good luck, Dear. Running is awesome, when it doesn't hurt!!
  • Funsoaps
    Funsoaps Posts: 514 Member
    Same thing happened to me, I kept ignoring it and kept going for weeks and weeks, then now my knee is incapable of running, I just had Xrays and now an MRI this week to figure it all out. hoooo hum, sucks! I would prob not keep going if I had to do it over again, but I didn't want to stop!
  • TrailRunner61
    TrailRunner61 Posts: 2,505 Member
    First, Id see a Dr. and find out what is going on.

    Do you use a cushioned treadmill? They are better for your feet and knees. However, if you only use a treadmill exclusively then decide to go run 4 miles outside, you may have a hard time. There is a big difference. Make sure you run outside some BEFORE your race.

    Slow down. Set your incline at 1.5. You can add speed after you reach your distance goal. I did c25k and actually only jogged 3.5mph! I know I'm short and that's probably why I could, but maybe you can try to run as slow as possible to avoid injury and build strength gradually.

    If you just started running, you may have to re-evaluate your goals and run in a race at a later date. It's not worth it to get an injury that ruins running for you completely!

    Are you running every day? You need rest days for your body to heal and become stronger.

    Can you ride a bike or exercise bike? It helps strengthen the muscles around the knee to support them. Maybe do that on your rest days or some other kind of cross training.

    Warm up for 10 minutes or so by walking fast, THEN do your stretching. It is no longer advised to stretch BEFORE your warm up. You can do more damage than not stretching at all. Muscles need to be 'warmed up' first. Get that blood moving, then stretch. Are you stretching correctly? A Dr. or sports medicine Dr. should be able to help you with that, or if you decide to NOT see a Dr., at least look them up online and make sure you are doing them right. You don't want to bounce or stretch until you feel pain. A gentle stretch is what helps.

    Good luck and I hope you dont have anything serious going on!

    Again, I'd see a Dr. to find out what is going on before you do anymore damage and you get sidelined for a LONG time. Then do what he/she suggests. If they say rest, do it!
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    You should never use a treadmill at 0 incline, it is not natural and bad for the legs. Always have the treadmills incline set to 1.0
    This applies to everything and everyone. Walking, jogging or running.

    really? why's that?

    Dont remember the reason, I just remember the advice but im studying Instructing Exercise and Fitness in college and its what all the tutors tell us to tell the clients. Never have treadmills below 1.0 gradient. Ive heard from other instructors that it doesnt make much difference, but the advice from an instructors instructor.. is there :)

    It has to do with the angle of the ankle. A slight incline takes the stress of the Achilles and helps avoid heal strikes. When you run on the street you can give a very slight lean forward to accomplish this.
  • timboom1
    timboom1 Posts: 762 Member
    I am all for checking it out with a doctor who treats sports injuries.

    ^^^This, if you are going to the doctor, be sure it is one that works with runners or athletes where the treatment assumes you will continue to run and actually treats the cause vs. remove it by telling you to stop running.
  • FrenchMob
    FrenchMob Posts: 1,167 Member
    You should never use a treadmill at 0 incline, it is not natural and bad for the legs. Always have the treadmills incline set to 1.0
    This applies to everything and everyone. Walking, jogging or running.
    I didn't know that, thanks!
    Because it's not true!! Wow, can the bro-science be cut down to a dull roar please.
  • Heyyleigh
    Heyyleigh Posts: 268 Member
    well stop. walk!
  • runzalot81
    runzalot81 Posts: 782 Member
    My first few months into running, I had knee pain as well. I was 22, not athletic, 160 lbs at 5'6". My knees hurt so bad after every run, I really thought I might throw up but I kept doing it anyway.

    I was wearing the wrong shoes. The problem was my feet. I discovered that I overpronate and invested in the best shoes for my feet and I haven't heard a single complaint from my knees since. 10 years strong now.
  • Midnigh
    Midnigh Posts: 56 Member
    I do stretch before I run. I run on my treadmill at no incline, but every time I'm finished running, my knees start to hurt every time I take a step. I don't know if how fast I'm running has to do with it, but I run 1 mile at 6 mph. Anyone know why I'm having this problem?

    I have torn meniscus in both of my knees which was diagnosised via MRI in 2010. I slowed way down (gave up dancing :ohwell: ) but I'm finally having surgery on 12/28. You may want to check this out: http://www.medicinenet.com/torn_meniscus/article.htm

    Be healthy.
  • Chloe_P78
    Chloe_P78 Posts: 43 Member
    You should never use a treadmill at 0 incline, it is not natural and bad for the legs. Always have the treadmills incline set to 1.0
    This applies to everything and everyone. Walking, jogging or running.

    ^^this^^
    Also, a lot of injury on treadmills occurs because of the speed setting not being high enough and therefore the user landing too heavily. Try increasing the speed and see if the pain in your knees subsides.
  • Crazy4Healthy
    Crazy4Healthy Posts: 626 Member
    Shoes, shoes, shoes. Make sure you have shoes that work for you. Go to a running store if you can, one that will watch you run on the treadmill and get you in the right shoes. This made all the difference in the world for me. I had knee problems, then ankle problems. Shoes fixed all those issues for me. I also found running outside is much better for me. I seem to have more issues running on the treadmill.

    There is also some that saying stretching before running is not good, stretching cold muscles isn't good for them. But I know there are some that swear by it, so won't say don't do it, but just throwing it out there.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    I had a LOT of knee pain at first because of bad form. Stopped running until the pain was gone (a couple weeks), corrected the form, now I'm fine.

    Soreness or discomfort are normal. Outright pain is a message from your body that something needs to be changed. So many possibilities (see all the posts above)... but don't ignore the pain - seek out the reason for it, and correct it.
  • 3foldchord
    3foldchord Posts: 2,918 Member
    I don't run, but does one require a little extra water, fat, and protein for running.. for support of you muscles (not losing muscle mass) a joints being lubricated?(my mom was always on my case when I was running, about eating fats, when I complained about my knees)
    Maybe if you are running daily you need more than your 'under 1200 calories'?
  • juliep1974
    juliep1974 Posts: 222 Member
    My knees have always been a hindrance to me thinking I could run long distances. When I started to do triathlons, I noticed that my knees bothered me a lot less than when I was just running. I'm now training for a half marathon and there are days when my knees are sore afterwards (they are fine when I'm actually running). I never run on back to back days, have been doing yoga immediately following and use my foam roller on my IT bands, hips and quads nearly every single day and ice baths after my long runs. I also bought new shoes and have increased my strength training. I've found that my knees are less sore than they were when I was running 5Ks. You should always listen to your body and stop when something hurts but stretching and strengthening could be helpful.
  • EvaD12
    EvaD12 Posts: 49
    I agree with lots of others your body is telling you to stop, just stop!

    If that's not going to happen then have you had your shoes fitted to you? You said you were wearing Nike's but if they are giving you the wrong support then they are no good. Don't get me wrong I love Nike (they have lots of my money) but even if they are great shoes if they aren't supporting your stride its not worth buying them.

    I had problems until I got mine fitted properly they looked at how I ran/walked and gave me a few options that would work for me. It's made a massive difference and is really important to get the right shoe. I always thought this advice was kind of crap and just a way to sell expensive shoes until I actually listened and it does make a difference.
  • MJMARIN81
    MJMARIN81 Posts: 49
    That happens to me sometimes as well but I have had knee surgery (torn acl on rt knee). I notice when I run at a faster pace my steps are harder and therefore put more stress on the joints. I would suggest to go a bit slower and also when you are running be mindful of how hard your feet are hitting the ground.

    Also as some have said do some exercises for your quads as that will help stabilize your knee joints.
  • mrsricta
    mrsricta Posts: 88
    You should never use a treadmill at 0 incline, it is not natural and bad for the legs. Always have the treadmills incline set to 1.0
    This applies to everything and everyone. Walking, jogging or running.

    :happy:
  • LoraF83
    LoraF83 Posts: 15,694 Member
    What part of your knee hurts? Does it go away after a mile or so, or get worse? Do you do ITB stretches? Have you been professionally fitted for proper shoes?

    No matter the answer, don't run through knee pain. It means something is wrong and you need to figure out what before causing more damage.

    Agree!

    Get fitted for proper shoes, if you haven't already. And maybe attend a form clinic? I just went to one and it made a huge difference in how I feel when I'm running (I wasn't in pain, but got "uncomfortable" after only running for a little bit).

    And if you are actually in pain, don't use heat.....ice only.

    Rest
    Immobilize
    Cold
    Elevate
  • basillowe66
    basillowe66 Posts: 432 Member
    How long have you been running? If you started not that long ago, it probably will go away. You might try just walking for awhile on the treadmill and work up to running

    Send me a message and let me know how it works for you

    Basil
  • macdiver
    macdiver Posts: 145 Member
    I'll leave the shoe comments to those that wear them :-) .

    Are you landing in your heels? This generates a lot of impact force on the knees. You should be landing on the balls of your feet also called a mid foot strike. This allows your arch and calf to absorb the impact as they are intended to do when running.
  • Dean513
    Dean513 Posts: 23
    If you know any other runners, have them watch you on the treadmill as you run, they might spot something wrong in your stride. Making some adjustments to your stride could make a big difference. Try doing sprints instead of a constant pace. 3 min run, 2 min walk for 30 minutes, I do this when I've been injured and it helps in my recovery.
  • icimani
    icimani Posts: 1,454 Member
    You should never use a treadmill at 0 incline, it is not natural and bad for the legs. Always have the treadmills incline set to 1.0
    This applies to everything and everyone. Walking, jogging or running.

    I'm curious as to why - wouldn't it be just like walking on flat ground?
  • TylerJ76
    TylerJ76 Posts: 4,375 Member
    You should never use a treadmill at 0 incline, it is not natural and bad for the legs. Always have the treadmills incline set to 1.0
    This applies to everything and everyone. Walking, jogging or running.

    I'm curious as to why - wouldn't it be just like walking on flat ground?

    It is.
    Don't listen to him.

    There have been studies done, that show it doesn't make a lick of difference.
  • duichaser
    duichaser Posts: 174 Member
    SHOES, SHOES, SHOES......Go to a running store and get fitted for the right shoes. I used to have the same problem. Some places will have a treadmill set up that is able to measure how much you pronate, etc and what direction, then fit you with the right shoes to adjust the problem. I used to wear Nikes all the time. Swore by them. I got fitted at a store and am now wearing Saucony shoes. They make a world of difference.

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