For Runners
dobenjam
Posts: 232 Member
I am about 5 weeks into my 5k program. I've really enjoyed it and have been progressing well. Can tell major improvements with my breathing, running time, etc. Today I did my program and now I'm up to where you are running for 5-6 min at a time. During my run I was having minor pain in my knee and ankle (more my ankle). I feel fine now.
My question is, should I worry or be concerned about this? I do not want to injure myself and prolong my program. I also really enjoy running. I am heavier so the extra weight could be causing the issue. It could be just muscles not use to working that long. It has been snowy the past few days so I’ve been sticking to the treadmill instead of running outside. I have been putting it on an incline since it isn't flat outside. I run 3-4 days a week and I do the elliptical on my off days to take it easy on the joints. I take supplements to help with Joints (not that I've ever had an issue but I know my extra weight puts more stress on my joints when I'm running). My next run is 8 min intervals and I don't want to make anything worse. Thoughts, advice?
My question is, should I worry or be concerned about this? I do not want to injure myself and prolong my program. I also really enjoy running. I am heavier so the extra weight could be causing the issue. It could be just muscles not use to working that long. It has been snowy the past few days so I’ve been sticking to the treadmill instead of running outside. I have been putting it on an incline since it isn't flat outside. I run 3-4 days a week and I do the elliptical on my off days to take it easy on the joints. I take supplements to help with Joints (not that I've ever had an issue but I know my extra weight puts more stress on my joints when I'm running). My next run is 8 min intervals and I don't want to make anything worse. Thoughts, advice?
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Replies
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A good pair of running shoes makes a huge difference. I had the same problem when I started (I was wearing an old pair of trail shoes), then I got some real running shoes with proper arch supports (fitted at a running store). Total night and day difference.0
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A good pair of running shoes makes a huge difference. I had the same problem when I started (I was wearing an old pair of trail shoes), then I got some real running shoes with proper arch supports (fitted at a running store). Total night and day difference.
Good point. I am wearing Brooks that I got last year and didn't do much running but walked plenty. I should probably get a new pair.0 -
Yup running shoes I second! I had the same issues a few weeks ago, and I went and traded up my Brooks, for Asic Gels. They solved all the issues.0
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yeah, i think shoes too.0
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I would definitely recommend new shoes! I am a new runner too and the difference in shoes was amazing. Also I would say make sure you are getting enough water. I was having pains in my chins and found out that it was because I was not properly hydrated. Now all the pain is gone!0
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Make sure you go someplace that will fit you for shoes, they should look at your gait, fit you for size, etc. Also, running shoes typically last between 300-500 miles, so if your shoes are older, that could come into play, especially if you wear them when you aren't working out too, it all adds up. Make sure if you get new shoes, they are only for running/walking.
I have always been prone to shin splints, so if i start to get minor pain in my legs, I ice after a run, seems to help, you could do the same with your ankle, even if just elevated and icing for 20 minutes after your run, it might help.0 -
Work on stretching your hips too. You would be surprised how much stretching out your hips will help improve the pain in your knees, many runners don't pay attention to this. I for one am guilty of it. Running shoes...fitted properly is a MUST.0
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I would get fitted for shoes at a good athletic shoe store. Once I was fitted and wearing a proper size( I had a half size too small - even after I went up a half size from my original) and stability I have been fine.0
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So then, as a follow-up...
I can change my shoes and keep going, or should I take a little time off? Since I feel fine now I assume it isn't an actual injury. But you know what they say about assuming...0 -
All I have to add is that at my running store they also said the 300-500 miles OR 6 months. Whatever comes first. Even with minimal wear, over time the shoe can still get a bit wonky.0
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If the pain is enough to cause you to change your stride (limp ect) then you should stop immediately rest, and reduce your mileage. If it is just a discomfort, and does not persist or get worse after exercise then I wouldn't be concerned. Running stresses the body a lot, so there is some discomfort as the body addapts0
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Does this happen every time you run, or just this one time?
Once in a while when I run, I experience weird pain in an ankle or knee. Usually it goes away as I run a little more. Sometimes it doesn't and I stop, but then it doesn't come back the next time. Shrug.0 -
Work on stretching your hips too. You would be surprised how much stretching out your hips will help improve the pain in your knees, many runners don't pay attention to this. I for one am guilty of it. Running shoes...fitted properly is a MUST.
Good to know. I don't do any hip stretches.
I'll also note that the Brooks I have were fitted at a running store after observing me run. But I definitely think it is time for a new pair. I easily have over 300 miles on these and probably over 600.0 -
In addition to new running shoes I had to get some orthotics. It did the trick and I have no more pain now.0
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Does this happen every time you run, or just this one time?
Once in a while when I run, I experience weird pain in an ankle or knee. Usually it goes away as I run a little more. Sometimes it doesn't and I stop, but then it doesn't come back the next time. Shrug.
Just this time. 6 min run intervals are longest I've done thus far and since my runs after are only increasing time in run intervals and decreasing walking time it could be because I haven't been "running" for long periods of time.0 -
Work on stretching your hips too. You would be surprised how much stretching out your hips will help improve the pain in your knees, many runners don't pay attention to this. I for one am guilty of it. Running shoes...fitted properly is a MUST.
Good to know. I don't do any hip stretches.
I'll also note that the Brooks I have were fitted at a running store after observing me run. But I definitely think it is time for a new pair. I easily have over 300 miles on these and probably over 600.
It sounds like you need a new pair of shoes
My knees were bothering me earlier in the fall.. new shoes and I was fine. 0 -
I definitely think a new pair of shoes is going to do the trick for you. I sometimes get a weird pain every once in awhile when I run and as long as it's not there next time, I don't worry about it. Make sure you aren't lacing your shoes too tight, too. If something hurts after a run, it's never a bad idea to ice it for 15-20 mins to decrease any inflammation. If a knee bothers me for some odd reason during a run, I always ice it.
Runners do tend to have tight hamstrings, IT bands, hips, etc. First, I suggest buying a foam roller and google/youtube search for what to do with it (basically roll over the muscles). I try to do that several times a week. Second, there are some yoga for runners dvd's and I just started using them and wow, my hips are ridiculous tight! They say yoga is one of the best crosstrains for runners, it helps fix our muscles imbalances, works some on upper body strength, core strength (which help the lower back not hurt on long runs), strengthen the stabilizing muscles in our feet/ankles/etc, and stretches out all the muscles we've shortened. My fav dvd so far is christine felstead's yoga for runners intermediate program.
Congrats on becoming a runner, it's addicting!!
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I definitely think a new pair of shoes is going to do the trick for you. I sometimes get a weird pain every once in awhile when I run and as long as it's not there next time, I don't worry about it. Make sure you aren't lacing your shoes too tight, too. If something hurts after a run, it's never a bad idea to ice it for 15-20 mins to decrease any inflammation. If a knee bothers me for some odd reason during a run, I always ice it.
Runners do tend to have tight hamstrings, IT bands, hips, etc. First, I suggest buying a foam roller and google/youtube search for what to do with it (basically roll over the muscles). I try to do that several times a week. Second, there are some yoga for runners dvd's and I just started using them and wow, my hips are ridiculous tight! They say yoga is one of the best crosstrains for runners, it helps fix our muscles imbalances, works some on upper body strength, core strength (which help the lower back not hurt on long runs), strengthen the stabilizing muscles in our feet/ankles/etc, and stretches out all the muscles we've shortened. My fav dvd so far is christine felstead's yoga for runners intermediate program.
Congrats on becoming a runner, it's addicting!!
Great advice! I'll make sure to give yoga a try. I was looking into it anyway because I want to make sure I maintain muscle since I'm losing and doing all cardio up to this point but I hadn't heard about yoga for runners. Thanks!0 -
My history is totally different as I had a fall but I day after my fall I got knee pain at about 7 or so miles into an planned 8 mile run. Every time I would run after that I would get pain at about mile 2. Went to doctor and got diagnosed as having "runner's knee." Did the rest he suggested. Pain started again as soon as I started to run again, but this time only about 1/2 mile into run. Went for second opinion, got injection. Said if not better in a month they would send me for an MRI. It was not better and it turns out I have a meniscal tear.
Again, doubt that is your situation but don't write off any pain that continues.
I agree with the hip stretching. Also work on having strong glutes and quads.
Good luck!0 -
When I took my first running class years ago, our leader said that if anyone experienced the kind of issues you're complaining about that it doesn't hurt to take a couple advil and ice after your runs.0
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Personally any injury I get I see my physio. Unless you know what is wrong, there is no diagnoses.
Good trainers are always a good start also good insoles. I got shin splints and found this out after talking with some people who has been running marathons for years.
I did not start running/jogging until I was 38/39 so made sure I had good trainers and expensive insoles for arthritis and diabetes. Sounds silly, but helps me. Makes a big difference x
I also try not and run on concert, down hill is not always good, for us who have just started or are starting late in life.
I know sometimes there is no other option, I just try and avoid when possible. My joints are not as good as they once were. I have also been told in the last few months I have osteoarthritis, so again have to make sure all is ok. But again that is just me.
You are doing amazing, keep it up and smile. Please remember this is just in my opinion.
Sorry about the rant, but hope in some way have helped xx0 -
My history is totally different as I had a fall but I day after my fall I got knee pain at about 7 or so miles into an planned 8 mile run. Every time I would run after that I would get pain at about mile 2. Went to doctor and got diagnosed as having "runner's knee." Did the rest he suggested. Pain started again as soon as I started to run again, but this time only about 1/2 mile into run. Went for second opinion, got injection. Said if not better in a month they would send me for an MRI. It was not better and it turns out I have a meniscal tear.
Again, doubt that is your situation but don't write off any pain that continues.
I agree with the hip stretching. Also work on having strong glutes and quads.
Good luck!
First, I hope this heals quickly for you. If it occurs on my next run (after new shoes) then I'll go see a doctor. I have abnormally strong legs for someone who doesn't do any leg workouts (must be all the extra weight i've been carrying). I have been doing bodyweight squats to help with endurance and to prevent muscle loss. Though I try to stay out of a squat rack to avoid hurting my knees, I can do at least 5 reps at 400 lbs (recently won a bet for that) though I suspect 6-8 reps are a possibility.0 -
Personally any injury I get I see my physio. Unless you know what is wrong, there is no diagnoses.
I also try not and run on concert, down hill is not always good, for us who have just started or are starting late in life.
Yes, you are right, and If I was sure it was an injury I would be on my way to the doctor now. This was mild pain (at least not excruciating) and I was able to finish my workout. I also feel fine now. I'll give new shoes a try and if it comes back then I'll go see her right away.
And like you I also try not to run on concrete. I even try to stay away from asphalt and stay on the horse trails around my area. My doctor didn't want me to run because she was concerned for my joints so I am trying to be overly cautious.0 -
Keep a close eye on it and take care. I had niggling knee pain shortly after graduating c25k which I ignored and ran through it thinking it was nothing, ended up having to take several weeks off from running and a visit to the physio. I've since started strength training and pilates (on the recommendation of my physio) and so far so good, the injury hasn't reoccured.0
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A good pair of running shoes makes a huge difference. I had the same problem when I started (I was wearing an old pair of trail shoes), then I got some real running shoes with proper arch supports (fitted at a running store). Total night and day difference.
Yes this! I am a New Balance Girl! They are my main Racing shoes. I also like Saucony! You may find different brands that you like for yourself. 0 -
A good pair of running shoes makes a huge difference. I had the same problem when I started (I was wearing an old pair of trail shoes), then I got some real running shoes with proper arch supports (fitted at a running store). Total night and day difference.
Have a professional running store check your feel and your old shoes to see how you are rolling your feet. The pain in your ankle and knees most likely will be solved once you get the right shoe. I did this and thought I need asics but ended up with Mizunos. It was the best hour I ever spent investing in my feet.0 -
My history is totally different as I had a fall but I day after my fall I got knee pain at about 7 or so miles into an planned 8 mile run. Every time I would run after that I would get pain at about mile 2. Went to doctor and got diagnosed as having "runner's knee." Did the rest he suggested. Pain started again as soon as I started to run again, but this time only about 1/2 mile into run. Went for second opinion, got injection. Said if not better in a month they would send me for an MRI. It was not better and it turns out I have a meniscal tear.
Again, doubt that is your situation but don't write off any pain that continues.
I agree with the hip stretching. Also work on having strong glutes and quads.
Good luck!
First, I hope this heals quickly for you. If it occurs on my next run (after new shoes) then I'll go see a doctor. I have abnormally strong legs for someone who doesn't do any leg workouts (must be all the extra weight i've been carrying). I have been doing bodyweight squats to help with endurance and to prevent muscle loss. Though I try to stay out of a squat rack to avoid hurting my knees, I can do at least 5 reps at 400 lbs (recently won a bet for that) though I suspect 6-8 reps are a possibility.
Thanks. Surgery is Thursday and then they said 4-6 weeks off. I have been doing C25K just to keep me running a little bit and my knee seems to tolerate it for the most part... I figure I cannot hurt it any worse!0 -
I would like to point out that new shoes and things might only mask faults with your form. I run in minimalist shoes, on flip flops or barefoot, and once I started to do that, most of my problems went away (I do still occasionally hurt my knee, because minimalist is not a magic cure), because I was able to focus on the problems with my form. That's not to say you should go barefoot or minimalist - I realize that's not for everybody. Just be aware that this might be a form issue rather than a shoe issue, and adding padding will only be a bandage, not a fix, and might lead to more injury down the line.
I would suggest checking out Chi running, or some other source, to find out if your form might be off.0
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