Knee Pain While Running?

hrf2
hrf2 Posts: 17 Member
edited November 21 in Fitness and Exercise
Hey all! I posted a while ago about pain in my thighs while running with a pair of Asics Cumulus 17s. I ended up returning them and getting a new pair of Nike Air Zoom Vomero 10s, which are now my absolute favorite pair of running sneakers. Paired with my shoe dog insoles, they've been amazing, and I've been able to run farther and farther than before.
The only downside of running a lot is the pain I now have in my knee, specifically my left knee. It started three days ago after a particularly strenuous run with my dad (who kicked my butt, even though he's 36 years my senior!) and I aggravated it some more by running two nights ago. Yesterday I rested and it's a lot better, but still not right, as today I worked and was on my feet all day.
It's a different pain than the one I experienced with the wrong sneakers; it's specifically on the kneecap, whereas I had pain from the wrong sneaker in my thighs. The Asics hurt me regardless if I was running or just wearing the sneakers and recovery took over a week. This pain (I think) is specifically from me running more frequently and further distances.
Does anyone have any tips/stretches/strengthening exercises I should try to help my knee? I was thinking of buying a brace for when I run or when I work (I work retail and I'm on my feet for a long time every day). What should I be looking for if I'm going to try a brace? Any and all help is appreciated!

Replies

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    What is your foot strike? What surfaces are you running on? And did you get your shoes from a specialist running shop after having your gait analysed?

    PRICE; Protect, Rest, Ice, Compress, Elevate
  • hrf2
    hrf2 Posts: 17 Member
    I tend to over pronate but very minorly. I run mostly on asphalt or concrete. And yes, I did get my gait analysed both times; the first time when I got my Asics and again when I got my Nikes.
    I've been icing the knee when I'm home but I can't ice it during work at all.
  • CayneArmand
    CayneArmand Posts: 1 Member
    It's called Runner's Knee, from what you've described. http://www.webmd.com/pain-management/knee-pain/runners-knee
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
    CayneArmand wrote: »
    It's called Runner's Knee, from what you've described. http://www.webmd.com/pain-management/knee-pain/runners-knee

    Not a doctor, but probably this.

    -Strengthen your knees with specific lower body exercises. I like full squats (weighted) and weighted revers lunges for my crappy knees.

    -A foot strike more toward the front of your foot is more likely to put less pressure on knee and hip (and more on ankle and calf--you can't just get rid of the force entirely; you can just move it).

    -Baby your feet at your job by buying the most comfy shoes possible.

    -Rest at least a day between every run for now. Running builds up strength over time and even cartilage in the knee. :) Bit it takes time.
  • MonkeyMel21
    MonkeyMel21 Posts: 2,396 Member
    CayneArmand wrote: »
    It's called Runner's Knee, from what you've described. http://www.webmd.com/pain-management/knee-pain/runners-knee

    This. I have it too. I work for an orthopedic surgeon and the PA gave me a brace to wear that stabilizes the knee cap. Maybe you could go to a store that sells braces and medical stuff.
  • hrf2
    hrf2 Posts: 17 Member
    MamaBirdBoss wrote: »

    Not a doctor, but probably this.

    -Strengthen your knees with specific lower body exercises. I like full squats (weighted) and weighted revers lunges for my crappy knees.

    -A foot strike more toward the front of your foot is more likely to put less pressure on knee and hip (and more on ankle and calf--you can't just get rid of the force entirely; you can just move it).

    -Baby your feet at your job by buying the most comfy shoes possible.

    -Rest at least a day between every run for now. Running builds up strength over time and even cartilage in the knee. :) Bit it takes time.

    How does a weighted squat differ from a regular squat? I do normal squats pretty regularly.
  • Faithful_Chosen
    Faithful_Chosen Posts: 401 Member
    MonkeyMel21 wrote: »
    CayneArmand wrote: »
    It's called Runner's Knee, from what you've described. http://www.webmd.com/pain-management/knee-pain/runners-knee

    This. I have it too. I work for an orthopedic surgeon and the PA gave me a brace to wear that stabilizes the knee cap. Maybe you could go to a store that sells braces and medical stuff.

    I have it too. I just gave up and took up rollarblading, but there are ways around it and keep running :smile:
  • MonkeyMel21
    MonkeyMel21 Posts: 2,396 Member
    Faithful_Chosen wrote: »
    MonkeyMel21 wrote: »
    CayneArmand wrote: »
    It's called Runner's Knee, from what you've described. http://www.webmd.com/pain-management/knee-pain/runners-knee

    This. I have it too. I work for an orthopedic surgeon and the PA gave me a brace to wear that stabilizes the knee cap. Maybe you could go to a store that sells braces and medical stuff.

    I have it too. I just gave up and took up rollarblading, but there are ways around it and keep running :smile:

    I still run but not more than 4 miles at a time, and not every day. I'm thinking about having the PA inject my knee at work to see how well it works.
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
    edited July 2015
    hrf2 wrote: »
    MamaBirdBoss wrote: »

    Not a doctor, but probably this.

    -Strengthen your knees with specific lower body exercises. I like full squats (weighted) and weighted revers lunges for my crappy knees.

    -A foot strike more toward the front of your foot is more likely to put less pressure on knee and hip (and more on ankle and calf--you can't just get rid of the force entirely; you can just move it).

    -Baby your feet at your job by buying the most comfy shoes possible.

    -Rest at least a day between every run for now. Running builds up strength over time and even cartilage in the knee. :) Bit it takes time.

    How does a weighted squat differ from a regular squat? I do normal squats pretty regularly.

    With weights. Either a bar or a dumbbell squat.

    With weights, you get more strength/fewer repetitions.

    I got messed up knees from bad muscular balance. (That's what several doctors said.) That seems to have helped...
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    Work on strength and flexibility in your hips and core. The vast majority of lower-body problems with running are your legs having to overcompensate for weak hips and glutes.

    I like the myrtl exercises:
    http://www.njsportsmed.com/files/myrtl_routine.pdf


    Generally, I have been able to run through mild runner's knee by doing the myrtl stuff daily, as long as I start *immediately* when I feel the pain. Otherwise, a good guideline is, one day off for every day it's been hurting. (Obviously this doesn't apply to injuries like stress fractures, which is not what you're describing).

    Probably when you do squats, you are engaging primarily your quads. Bringing your glutes and hips up to a point where they can get in the game will make those more effective, too.
  • ngagne
    ngagne Posts: 60 Member
    I had an overuse injury that felt like someone running a knife just under my kneecap, only the kneecap.
    My insurance covered me going & getting it checked - so I did by an orthopedic. He took X-rays. Nothing wrong, just overuse, and wouldn't hurt myself to keep going, if I wanted to deal with the pain. He recommended therapy.
    Once again, my insurance covered most it, is I went. They taught me body weight movements that I could do at home; one move used a resistant band (which they gave me) & the rest no equipment. All the movements worked on strengthening the muscles around the knee. That way my legs got stronger to support my weight & put less stress on my knees.
    It seemed to work.
    So if your pain is like mine, I'd try that.
    I don't think I can put into words the movements they taught me; otherwise I'd offer them up. Google?
  • drenfur
    drenfur Posts: 1 Member
    I was getting a similar pain when I started running after 20 year of no exercise and smoking( no quit for 1yr 4 mon ).
    I tried running first but had knee pain so bad that I bought a compression brace for work and switched to the elliptical for a few months to get cardio and let my knee heal. I started back up with the treadmill at 20 min stints every other day and after a few months felt confident enough to get back on the street. I did 30 min runs or 5k M, W, F and weekend off for 4 months. All this took a year because I was way cautious and did not want to ruin my knee. I still do not run two days in a row but just ran my first straight 10 miler with No knee pain( a few foot blisters though ).
    Best advice is to see a doctor for real help and then take it easy getting back into the running and mix in other cardio( bike, elliptical, swimming, etc).
    Good luck and please take care,
    Ryan
  • hrf2
    hrf2 Posts: 17 Member
    Thank you all for being so helpful! I think I'm going to rest for a few more days (I have work during the time I'd run anyway) and then try it again. If anything gets worse I'll try the strengthening exercises or go to a pt, my friends have had success there too.
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