"Runners Knee" and recommendations for shoes

Go to a running store and get fitted. What works for me won't necessarily work for you.

And i'd rest your knee. If you've been training diligently, it won't hurt you to take the time off.

I am flat footed as well.

I used to run in Asics Gel GT-2160

I can not (Pretty much no one can.) recommended shoes to you because I do not know your gait (Landing Mechanics). I suggest you get fitted for a shoe from a running store. A lot of stores use pressure pads to figure out what you need but this alone will not help.

You should really go to a local running shop (NOT one of those big-box places!) and have them evaluate your gait, stance, etc. for the proper pair of shoes. If you haven't done that before, that needs to be your first step. You might find some of your discomfort goes away immediately. However, it also might not.

A few years ago, I tried to add running into my workout routine, but did EVERYTHING wrong, most of all the wrong shoes. I ended up with illiotibial band syndrome so bad, it put me out of running for almost a year. Don't underestimate the value of wearing the proper shoes! Also, I ended up with OTC orthotic inserts, per my physical therapist's recommendation. Those inserts + the right shoes have made all the difference, and I've been running for 2 1/2 years injury-free.

If I were you, I'd either walk or bag the 5K entirely. You need to get to the bottom of your pain first. If you continue to run on it, you're doing further damage. Just my 2 cents...

i used to get knee pain after my runs but as long as i make sure to stretch and then ice my knees afterwards for at least 10-15 minutes, they usually don't hurt.

i've also heard that toning your quads will help with knee pain.

For a really good running shoe, you need to go to a store that specializes in them. They will measure your feet, assess your needs, and should watch you walk barefoot and see how your feet land and roll through your stride. Then they can make suggestions on shoes. The store I go to lets me try a different shoe on each foot, so I can compare. I can even jog out on the sidewalk and then decide which shoe feels the best. We put a new shoe on the foot of the shoe I eliminated and compare another shoe to the one I liked the best. Sometimes this process is time consuming - but very worth it and I usually leave with a pair of shoes I love. I also have knee issues, so it is very important for me to have good shoes and replace them once they have worn out. I started having problems with my 'good' knee about a year ago, and my trainer suggested a knee brace - one that pulls on over my foot and is open around the knee. No buckles or straps. It's worked great. I run with it 3 times a week, and have run several races with it, including two different half marathons. Good luck! Also, while getting ready for your 5K this week, try icing your knee as soon as you get back from your run - that should help too. I'd just take the two days before your race off. Have fun! Races are awesome.

1) Thats exactly my feet! I have a pair of Brooks shoes (I wish I could remember the shoe name, starts with an A?) that are one width size up from standard. I had a pair of NBs before which were alright but the Brooks are INFINITELY better.

2) I dealt with knee pain last year and bought a brace but it was uncomfortable and I don't know how much it helped. This year with more strength training under my belt its been going better. Things that have helped:

-Before every run warm up (walk or jog until you literally feel warm) then streeeeeeeeetch! Especially your quads and hamstrings. Take your time stretching, do it before running (but after warm up) and after running. Its boring but do it!

-Exercises: wall sits, squats, lunges. Especially wall sits!

-If it hurts, STOP! No shame in it. No shame in taking time off either. I would definitely rest until the 5K

Feel free to add me, I'm not new to running but I'm new to being successful at it and I'm learning a lot.

i agree with everyone that's posted on here in regard to running shoes - go to a specialty store and get fitted.
the right sneakers alone may correct the knee pain.

i too suffer from runner's knee (left knee only) and the orthopedist suggested a knee brace (with the hole in the middle, which can be obtained in any surgical supply store). i personally do not like the constricted feeling of running with a brace, but it may work for u.

my husband exhibed ITB, also in the left knee, and found that foam rolling before and after a run worked for him.

also, always stretch - dynamic before a workout and static after.

Good Luck!!! :drinker:

Brand is less important than what works. I have told folks jokingly..."I run in Asics, love them...until they make drastic changes I will buy them til I die. However, if Chuck Taylor's work for you...that is what you need to wear." It is whatever works and that is the most important thing.

The more I read, the more I learn, the more I run, the more I believe proper running form trumps all when it comes to preventing injury & pain.
That's not to say that it isn't important to have the correct shoes, but sometimes even the "right" shoes won't help.

Also I don't know if it was coincidence or not, but a couple months ago I dealt with some knee pain. Classic runner's knee symptoms. Just so happened my back was also bothering me a little. Got an adjustment from my chiropractor & almost instantly the knee pain stopped as well. Sometimes a seemingly unrelated issue can be the cause.

Mine went away too when I went to Nike Free and then Vibrams. I believe the reason is that minimalist shoes, particularly vibrams, force you to correct your form because incorrect form is not possible without an inch of foam under the foot.

Exactly.