Running hurting my knees

Saab_2015
Saab_2015 Posts: 277 Member
in Fitness and Exercise
I've started running after a long time and found my knee hurts a bit .. not sure if its because I'm over doing it or wearing the wrong shoes. What's the best way to see if I need high arch shoes ?

Replies

  • htimpaired
    htimpaired Posts: 1,404 Member
    Do you have a local running store? They usually can measure your feet, take a look at your gait, and recommend shoes. They could also recommend arch supports.
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
    Jack Rabbit
    You might want to check with an orthopedist as well
  • Chargunshow
    Chargunshow Posts: 60 Member
    htimpaired wrote: »
    Do you have a local running store? They usually can measure your feet, take a look at your gait, and recommend shoes. They could also recommend arch supports.

    Best place to start.

    By the way, there is no such thing as high arch shoes. The insides of running shoes are flat (once you remove the sock liner). For arch support you need...arch supports or inserts like Superfeet. A good running shoe store will carry them and help you find the one that works with your foot shape and body mechanics.
  • bwogilvie
    bwogilvie Posts: 2,130 Member
    Running form matters a lot too. This website has some good tips on form, particularly cadence.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    if you just started you have to ease into it slowly to give your knees and joints a chance to toughen up.
  • pomegranatecloud
    pomegranatecloud Posts: 812 Member
    Go to your local running store and get fitted for shoes. Incorporate these exercises: https://youtube.com/watch?v=2GLrKr54yA0 and some strength training.
  • lsmathteacher
    lsmathteacher Posts: 12 Member
    Yes go to running store to have proper shoes. Though resently I was having issue with my knee. Got new shoes from running store and was still having issue. A trainer friend who got me into running when I told him I could not run had me meet with him. I mid foot almost heel striking. He then had me run barefoot for a bit on treadmill without telling me to do anything. I started to land I my forefoot. I have been retraining landing on my forefoot and I don't have knee pain anymore. I would check shoes first and if still having issue might look at foot strike.
  • 4leighbee
    4leighbee Posts: 1,275 Member
    When I take time off from running for whatever reason, I gain a little weight. The extra weight - even ten pounds (where I am now, actually) - is immediately apparent in my knees. Your post intrigued me because just today I had a 5-mile run and could feel it in my knees. No idea if weight is an issue for you - but try not to just run through joint pain. Work on stretching and strengthening, take breaks during your run to stretch, work to strengthen your core and perfect your running form, absolutely get good shoes, and mix up your cardio (including incline walking) as you improve your fitness for running.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    You don't say how far or how fast you're running, best guess is overuse which can be exacerbated by weak hips / glutes.

    Pace yourself (ie run slowly) and gradually build up distances. Don't run on consecutive days (at least at first) but x-train on non-running days (weights, cycling, swimming, rowing, walking) and it can't hurt to make sure you've got the right shoes (more import is that they fit well......despite all the "scientific" improvement in shoes rates of injury among runners hasn't changed much in 30 years)
  • CodyQuinlan
    CodyQuinlan Posts: 38 Member
    0-4mm heel to toe drop shoes and DO NOT heel strike. Harvard studies showed heel striking caused by wearing traditional running shoes caused a higher level of knee, shin and foot injuries when compared to barefoot styled runners.
  • 4leighbee
    4leighbee Posts: 1,275 Member
    BrianSharpe wrote: »
    ...despite all the "scientific" improvement in shoes rates of injury among runners hasn't changed much in 30 years)

    Yes! I don't have any confidence that spending lots of money on shoes - my expensive Nikes (unusual that I would spend that kind of money) cause new pain. Grr ...
  • LaurenCampbell2015
    LaurenCampbell2015 Posts: 11 Member
    You can also get sore knee's due to tight unbalanced muscles try a foam roller and take time to stretch.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    CodyQuinlan wrote: »
    0-4mm heel to toe drop shoes and DO NOT heel strike. Harvard studies showed heel striking caused by wearing traditional running shoes caused a higher level of knee, shin and foot injuries when compared to barefoot styled runners.

    When someone starts getting all ONE TRUE WAY(tm) about shoes, that's a good point to ignire them

    IT is worth getting new shoes that are appropriate to your needs, and dedicating them to running. Shoes have a life of about 300-500 miles, so it may be that your current shoes are either inappropriate for running, or worn out.

    That said, as upthread, there are a range of other potential contributors to the problem. Too much, too soon or perhaps your gait needs some work to minimise overstriding, it may be a muscular balance issue or possibly exacerbating an injury from something else.

  • rsclause
    rsclause Posts: 3,103 Member
    My knees always bothered me because I would go out and do three miles with the no pain no gain mentality. So I started walking and started playing ingress.com, a GPS game similar to a global version of capture the flag. As I got into it I started running between "portals" to attack more targets. Over time I would run farther to make bigger "fields". Before I knew it I was running several miles a day. I started to focus on running and weight loss. When I was consistently at 25 miles a week I entered my first race the day after I saw it in the paper, a half marathon. The only time my knees hurt now is when I go over 450 miles in the same shoes. Get good shoes, replace at 450, get a logging app to keep track of miles & time. Have fun!
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    4leighbee wrote: »
    BrianSharpe wrote: »
    ...despite all the "scientific" improvement in shoes rates of injury among runners hasn't changed much in 30 years)

    Yes! I don't have any confidence that spending lots of money on shoes - my expensive Nikes (unusual that I would spend that kind of money) cause new pain. Grr ...

    To be fair, you can spend 300 on shoes, and if they are the wrong shoes, then you might as well light the money on fire.

    However, I stopped getting injured when I stopped running in Nike Frees and got a gait analysis done. I paid roughly the same for my Brooks all those years ago, and it made all the difference in the world. Now I have shoes I like, but will still periodically get re-tested and see if there is something else I like more.

    So, OP, the most likely culprits are "too much, too soon, possibly in bad/worn out shoes".

    Also don't listen to an internet stranger who has never seen your run trying to tell you to change your gait. That's silly.
  • 4leighbee
    4leighbee Posts: 1,275 Member
    ThickMcRunFast wrote: »
    4leighbee wrote: »
    BrianSharpe wrote: »
    ...despite all the "scientific" improvement in shoes rates of injury among runners hasn't changed much in 30 years)

    Yes! I don't have any confidence that spending lots of money on shoes - my expensive Nikes (unusual that I would spend that kind of money) cause new pain. Grr ...

    To be fair, you can spend 300 on shoes, and if they are the wrong shoes, then you might as well light the money on fire.

    However, I stopped getting injured when I stopped running in Nike Frees and got a gait analysis done. I paid roughly the same for my Brooks all those years ago, and it made all the difference in the world. Now I have shoes I like, but will still periodically get re-tested and see if there is something else I like more.

    So, OP, the most likely culprits are "too much, too soon, possibly in bad/worn out shoes".

    Also don't listen to an internet stranger who has never seen your run trying to tell you to change your gait. That's silly.

    Great point about shoes. Not sure I was critiquing her form though ... I've never seen her form. ;)
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    4leighbee wrote: »
    ThickMcRunFast wrote: »
    4leighbee wrote: »
    BrianSharpe wrote: »
    ...despite all the "scientific" improvement in shoes rates of injury among runners hasn't changed much in 30 years)

    Yes! I don't have any confidence that spending lots of money on shoes - my expensive Nikes (unusual that I would spend that kind of money) cause new pain. Grr ...

    To be fair, you can spend 300 on shoes, and if they are the wrong shoes, then you might as well light the money on fire.

    However, I stopped getting injured when I stopped running in Nike Frees and got a gait analysis done. I paid roughly the same for my Brooks all those years ago, and it made all the difference in the world. Now I have shoes I like, but will still periodically get re-tested and see if there is something else I like more.

    So, OP, the most likely culprits are "too much, too soon, possibly in bad/worn out shoes".

    Also don't listen to an internet stranger who has never seen your run trying to tell you to change your gait. That's silly.

    Great point about shoes. Not sure I was critiquing her form though ... I've never seen her form. ;)

    Oh, that was directed at OP to counter the minimalist zealot up thread, not you.

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