Running advice needed

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karenalgar
karenalgar Posts: 10
in Fitness and Exercise
Hi everyone,
I'm 5'7" weighing 175lbs. I was the most inactive person early this year... Hated exercise. I started walking a few miles a day which then 2 weeks later ended up power walking/jogging 5 miles a day. I was doing great! Then the summer school holidays began, and my child was off of school. I had to stop my exercise as other commitments took over, (toddler activities & moving home) so all in all I was out of action for a good 6 weeks. Now my knees are killing!!!
More so my left knee, I'm generally right handed/footed so my left is generally weaker. Walking up and down stairs is painful. My knees are crunching like never before. I have started running again this week and it eased on the first day believe it or not but was mega painful yesterday.
My running shoes have been fitted by a specialist in a running store so I'm sure it's not that. I'm guessing I've lost muscle with the break I took, but am worried it could have done damage. Don't want to go to the gp as they are known misdiagnose knee problems and are keen to hand out pills and refer for keyhole surgery. I'm only 33.
Can anyone give me some advice please? Should I continue to jog daily to build my muscle back up? Could this be the cause of the problem? The deterioration of muscle or have I done some damage? It's not painful to touch but if I move my kneecap down I get a shooting pain. I got totally addicted to jogging before and want that good feeling back without damaging myself...
Thanks for reading
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Replies

  • maryjaquiss
    maryjaquiss Posts: 307 Member
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    Whereabouts is the pain? Could it be ITBS? I've had that and unfortunately it just needs rest. I left off running for several weeks and I've never had a problem with it since.
  • Kellihulst
    Kellihulst Posts: 140 Member
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    Have you tried icing it? and stretching? If it still hurts then maybe some time off and starting doing some strength training to build muscle.
  • mlogantra76
    mlogantra76 Posts: 334 Member
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    Have you tried icing it? and stretching? If it still hurts then maybe some time off and starting doing some strength training to build muscle.

    What she said. I was running(too much) and doing no cross training a few years ago. My knees started killing me and I had to give up running. 6 months ago, I started doing a variety of exercise including spin, kickboxing, and strength training. When I started all of those, my knees actually did hurt at times but then it went away. I had to be very careful when I exercised and I wore braces and iced them. In late June, I tried to start running again and had no knee pain. I really think for me, it was a matter of strengthening my muscles in my legs, etc... Now, I run between 3-6 miles three to four days a week. I'm continuing my strength training.
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
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    Running is pretty hard on your legs, especially when you are new at it. If you think it is just soreness I had that problem when I first started too, some things that helped me were cross training on and eliptical and swimming, both of which put alot less impact on your knees, or running on softer surfaces, can you get to trails to run on? Also might be worth looking into joint support, glucosamine can make a large difference. If you think it might be an injury you really should see a Dr. and find out whats going on, you don't have to take meds but having proper guidance for physical therapy and how to come back from said injury could make or break your knees for the future.
  • cyndidevers
    cyndidevers Posts: 4 Member
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    Icing, stretching, taking rest days and anti-inflammatory therapy are normally what you will find in the running magazines. Also, look up some patella exercises specifically targeted toward strengthening the hip, as runners tend to have weaker hips than we need. Weak hips = extra stress on the knee. I've started IT band exercises and it makes a big difference. Hope you find something that helps... I totally understand the running addiction!
  • mom2nate08
    mom2nate08 Posts: 299 Member
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    Sounds like what I was dealing with earlier this summer. It turned out to be IT band syndrome/runners knee. Mine was caused by increasing my mileage too quickly. Cross training, core work, stretching, and strengthening was what the doctor told me. You can look up exercises for IT band and your knee online. Foam rolling also helped out a ton too. Good luck!
  • karenalgar
    karenalgar Posts: 10
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    It was fine when I was running, it only started when I stopped... If that helps x
  • samgolod
    samgolod Posts: 93 Member
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    I got really crunchy knees and it turned out to be anemia.... so it is probably worth getting yourself a blood test and making sure your iron levels are ok. I used to be 5ft 7" and 188 lbs but as I lost the weight I found that running got a lot easier and there was loads less strain on my knees. The other option (I don't know how old you are) is that it's arthritis in which case the more you ignore it the better!
  • wilsoje74
    wilsoje74 Posts: 1,720 Member
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    I doubt its from stopping running. Please don't run every day, even experienced runners take rest days. Every other day for a beginner at most. Try some other types of exercise, and ease back into running slowly.
  • OtiWanKenobi
    OtiWanKenobi Posts: 340 Member
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    I agree with what most everyone says on here. I'm 5'7" and started running a year and a half ago at about 240lbs. I'm about 190 now.

    For now...take a week or two off from running. Stretch, ice and rest. Also, knee pain usually stems from a tight IT band and inner glute muscle. That's because your hamstrings and quads are weak. So I would also invest in a foam roller. You can get a cheap one from Amazon. Use that massage your IT and glutes....hurts like B*TCH but will really relieve the pain in your knee.

    Once you're better, really work on strength training exercises between your run days. Squats, lunges etc and use heavy weights....not barbie doll weights. This will help strengthen your core and your legs and will prevent a lot injuries.

    Best of luck and keep on running!
  • CollieFit
    CollieFit Posts: 1,683 Member
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    Also might be worth looking into joint support, glucosamine can make a large difference.

    I'm hypermobile and as such am prone to joint problems and I've found supplementing with Glucosamine & Chrondrotin very beneficial.
  • CollieFit
    CollieFit Posts: 1,683 Member
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    That's because your hamstrings and quads are weak.

    I would agree with that also.

    If I incorporate weight training into my schedule I run a lot better, in particular squats & lunges.
  • St_Paul
    St_Paul Posts: 32 Member
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    I'm 5'10" 207. I've run 3 half marathons and 1 full. I started running 3 years ago. I feel your (knee) pain. It sounds to me like you have 'runners knee' or pateller tendonitis. Sorry my spelling could be off.
    You may have restarted your running (after your break) at too high an intensity (distance most likely). This is pretty common and I have a touch of it too: I ran my last half w/o a proper lead up and now am pretty much sidelined until it resolves. (I have another 16k at the end of October so I'm impatient to get on with it.)
    Look up this ailment and follow the recommended course. This is an overuse injury so continuing to run on it will just make it worse. When it does resolve (and it will if this is the issue) then start again WAY slow and build up distance gradually. Best of luck.

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