Sore knees from running.

carolinelanewa · October 2016

Hi everyone.
Started running only 6 weeks ago but have been doing pt 4 days a week since january. I run 3km 3 times a week walk run. But one knee is not happy. In agony after every run as soon as i finish but dont feel it while running.Physio says its from tight muscles on onside of leg. Been rollering and stretching like a crazy person. Has anyone else had this and how long did it go on for? Running is giving me great results with weight loss. Dont really wont to stop but may have no other choice. So frustrating.

BeeerRunner · October 2016

First, make sure you are using the correct form when running. Your feet should be hitting the pavement directly below your hip. If your foot lands out in front of your body, you will get knee pain. Here's an article, but you can google this for more info and watch youtube videos.

https://www.google.com/amp/www.runnersworld.com/run-faster/proper-running-form?amp?client=ms-android-sprint-us

I have arthritis in my knee, and once I corrected my form and started using the correct muscles to run, I haven't had knee pain since.

You might try just running once per week until you get the knee pain under control and use an elliptical in the meantime. Once under control, add a 2nd running day for a week, then the 3rd.

A dr visit may also be needed. Knee pain after running is not normal. When it does hurt though, ice packs will best help the swelling go down.

carolinelanewa · October 2016

Thanks beeer. Form is not the best. One side drops. Working on that with glute strengthing with pt. Think you may be right about only running once a week for a while. Will speak to my pt.

JIMPORRIDGE · October 2016

hello caroline, it would be a shame to give up running - can I suggest you visit a specialist running retailer eg 'UpnRunning' and have your gait analysed. If you're not wearing the most suitable shoe then this can throw up problems. It's worth spending money to get the correct shoes, and because they are specialists they are always very knowledgable. Hope you get it sorted. Jim.

lorrpb · October 2016

Try slowing down, less distance, or less frequent. Are you following a program like c25k that gradually builds up your progress? Sometimes a small change can make a big difference. The body is weird. Pains & discomforts come &go at will!

cbusnightowl · October 2016

I recently started running and developed a pain on the outside of my hip. I paused the running and got fitted at a running shoe store and got a lot of knowledge dropped on me and walked out with a lot of insight and a pair of pretty purple running shoes to help correct my overpronating and I am so happy I decided to seek their help and I will no longer buy my athletic shoes from department stores.

girlwithcurls2 · October 2016

I have one knee that constantly gave me issues. I had it checked out and was told that the knee is fine, but I needed to strengthen the muscles supporting it. Not fun, but it worked. It rarely buckles under me now. I can run 10K once a week with my sister (trail running) and it is fine. But I HAVE to keep up the PT for it, or I notice a difference. I've also started a bodyweight program and I do resistance training in the water. Enough of that during the week, and I can back off the actual PT exercises because I'm already working those muscles.

carolinelanewa · October 2016

Hi everyone. Thank you all so much for your responses. I have got new shoes a few weeks ago. Doing the slow build up. Did some googling last night. It seems you shouldnt stretch before running. That can cause injuries apparently. Seems walk.Then do high knees. Butt kicks. Then slowly pick up the pace. Will speak to my pt tomorrow how i should be warming up. Could be a rookie error that is causing the pain. Also read you should have protein within 30 minutes of finishing. I keep my protein shake for after dinner as my dessert. My poor pt will get all these questions tomorrow. I have so much to learn. Definately not just throwing on the runners and go.

MeanderingMammal · October 2016

carolinelanewa wrote: »

Physio says its from tight muscles on onside of leg.

I'm surprised that a Physio hasn't then given you some exercises to use to deal with the issue.

What I would say is that there are a number of different potential causes for knee pain after running, of which a lack of flexibility is only one.

Personally I'd suggest looking to your running form, as upthread. That can be influenced by your pace, and the distance you're running.

If you're only seeing it on one side then there is also a question of muscular strength, and balance. Work to improve your core, leg and glute strength might be beneficial.

Personally I don't stretch before running, I'm generally just a bit slower for the first couple of miles before I warm up. And protein in the 30 minute window is a bit of woo if you're only doing short distances. Intake timing isn't that important. It's not material to the knee pain.

Kullerva · October 2016

You can also strengthen the muscles surrounding your knee (alas, there is no way to make the knee itself stronger!). I recommend squats (chair squats if there's pain), knee raises, and leg extensions. I do all these 2-3 times a day. Before, my knees hurt constantly, and now they don't. Strengthen your sartorius, IT band, glutes and calves.

OrdinaryDude300 · October 2016

Correct Foot wear is a must. Muscle imbalances. Strong enough quads but weak hamstrings and vmo often related. I stopped running few years back cause of knee tracking issues and wear and tear. Switch to the bike and fast walking. I am over 50 so knees are past best years.

Packerjohn · October 2016

JIMPORRIDGE wrote: »

hello caroline, it would be a shame to give up running - can I suggest you visit a specialist running retailer eg 'UpnRunning' and have your gait analysed. If you're not wearing the most suitable shoe then this can throw up problems. It's worth spending money to get the correct shoes, and because they are specialists they are always very knowledgable. Hope you get it sorted. Jim.

I love my local running store, but to say anyone working in a local running store is a specialist and always very knowledgeable a broad generalization.

If the OP is really having issues get a gait analysis from a licensed physical therapist.

NikolaosKey · October 2016

Probably you have runner's knee. You will now if its runner's knee if it hurts when stepping down ladders or running downhill. Some advices: RICE -rest-, -ice-, -elevation-. Apply ice every day for 20 mins. Take it even more slowly. Run on soft ground (grass, trail etc). Warm up, warm up, warm up. Stretch, stretch, stretch! avoid downhill runs
I hade it for more than 1 month. For god's sake do not quit it will pass, (apply ice again).

esjones12 · October 2016

Stop running. Get your form evaluated by a real running coach. Not a shoe store. Shoes don't fix poor running form, they cover it up.

If you've been foam rolling and it hasn't been helping then go see a Chrio for alignment evaluation (or atleast a Physical Therapist if you are against Chiros). If you continue to try to loosen up those muscles and build up muscles to prevent the pain without fixing the actual alignment than your body will create imbalances and will eventually fall apart on you.

Also make sure you are foam rolling correctly - everyone I see at the gym doing it does it wrong. There is a way to do it right, and please please don't roll your IT band.

GaryRuns · October 2016

The thing that's helped me increase my mileage the most, besides not building my mileage too fast, is strength training. I hate to admit that since I'm loathe to recommend anyone workout in a gym (just kidding you gym rats), but it seriously has helped me run more without injury. And there are exercises you can do at home too.

You definitely want to check with a professional, although given that it doesn't hurt when you run, only afterward, is a classic sign of an overuse injury which is exactly what strength training will help with. That and not increasing mileage too quickly (10%/week, max).

Sore knees from running.

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