Knee aches

LessthanKris
LessthanKris Posts: 607 Member
edited November 11 in Fitness and Exercise
The last week or so right above my left knee aches. It is not really painful, but I can feel it. I took a about two months off from running and started again two weeks ago, twice a week do 30 minutes. I also started strength training lifting heavier weights four weeks ago. While squatting have been watching my alignment. I think I have done about 240 miles on my shoes and I remember reading the should last 300.

Again it really is not painfu, it just aches a bit but I have not ran since Wednesday and I still feel it. I did do a little plyometric activity on Friday. Is it common when starting to run again after a break? Should I stop running and if so would walking be okay? I only run two times a week for 30 minutes and do one other day of cardio or HIIT training.

I know I can go see a doctor but want to make it is necessary and not just from starting up again. I have gone through Turbofire without this happening so i have done workouts with impact before.

Replies

  • lilmissboring
    lilmissboring Posts: 2 Member
    I am getting over a serious knee break, complete with surgery and physio.
    It is always a little weak - but it only properly hurts after being on the treadmill, I asked my physio and he said that as the muscles above my knee build back up the pain should lessen.

    Although I do have a two year recovery estimate.
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    I am not a doctor and I think you should probably talk to one if you're worried, but this sounds *mostly* like ITBS--illiotibial band syndrome--to me. That's how mine started. Twinging above my knee, in the middle and a little to the outside. It's usually the result of stressing out weak and inflexible hip muscles with repetitive exercise. The one thing that seems odd to me is that it usually develops over *much* more time and frequent activity, but maybe the combination of heavier weights and running again?

    You could try doing the exercises in this video regularly and see if they help.

    Also, do you have/have access to a foam roller or a The Stick? Rolling out the sore spot might help relieve the pain. (Although if it *is* an ITB problem, that's just a stopgap; the cure is to build up your hip/core strength).

    "Do whatever doesn't hurt" is a good guide for recovering from ITB problems, if that *is* what is going on. You might also see about getting new shoes. Different people wear out shoes at different rates depending on how they walk, and some types of shoes wear out faster than others.

  • LessthanKris
    LessthanKris Posts: 607 Member
    edited February 2015
    It does not bother me at all when I workout. I may look into getting the shoes. I was just hoping I had more time in them. My other knee is fine.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    What does an entire training week look for you, I'm looking for some detail. What kind of plyo work? Additionally; what is your training goal?
  • LessthanKris
    LessthanKris Posts: 607 Member
    edited February 2015
    Right now I am doing ChaLEAN Extreme. It includes three days of lifting heavy weights. The other days: I run two days a week for 30 minutes and one day I work out to a DVD, usually one of the cardio DVDs that came with the program or a Turbofire workout. The plyometric moves from Friday were mostly lunges. Turbofire can have a lot of jumping though.

    My training goal is really just to lose weight and try to "tone" up. I have about 10 lbs left to my goal.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Okay, so you're essentially exercising 6-days a week and your exercise is really conditioning, those ChaLEAN video are not heavy lifting; it's conditioning that uses some resistance. Your goal is to lose body-fat, which is largely going to be managed by your nutrition and a lesser degree by your exercise.

    The running and these videos can cause a lot of impact on your knees which could possibly be why they are sore. Knee pain can be caused by a few things and it's not possible for me to say with certainty without seeing you move. Here are my initial thoughts.

    - Make sure you're stretching well, especially glutes, IT bands, hamstrings, and calves. You want to make sure you're hips aren't internally rotating or anything.
    - Similar to the above in that you don't want your hips internally rotating or feet over-pronating, you may need to strengthen your Glutes and Hamstrings as well.
    - With the Plyo work make sure you're landing "soft" to help your body stabilize the landing. If it causes you to lose pace with the video then so-be-it, over-time you may be able to do the exercise more safely and keep the pace.
    - Cut something out, you're doing a lot of the same thing. If you like ChaLEAN then do it, do the running 2 days a week, but cut out the extra DVD or TurboFire. Your body only has so much to give, especially at a caloric deficit.
  • LessthanKris
    LessthanKris Posts: 607 Member
    Thanks for the suggestions! I know it is not considered lifting heavy, that is why I just say with heavy weights since it is not light weights with a bunch of reps.

    I do skimp on the stretching so I will start there. I have some stretch DVDs I can add in (one I am actually supposed to at the end of the week but I have been skipping due to time). I have been exercising six days a week since August 2013 and I actually kind of enjoy it and I do not feel ready to drop a day but maybe look into something that includes more stretching on that sixth day.

    Thanks for such a thorough response!
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