Running - bad knee

dawson002
dawson002 Posts: 170 Member
edited April 2017 in Fitness and Exercise
For the last week or so I've been getting really frustrated as every day, half mile into a run, my right knee gets painful and I have to walk to relieve it.

The strange thing is, tonight I tried changing the way I run to see if I could rid the pain and it worked! Instead of using "proper" running form of landing on toes and leaning slightly forward, I purposely landed on my heel and leaned back....no knee pain!!

Any advice on whether I can continue with the unorthodox way of running or shall I wait for knee to heal to then run properly?

Replies

  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    The vast majority of people heel strike, and much of the research indicates that forefoot strike disappears in many runners by about 10K into a marathon.

    What I'd suggest is letting it heal. The knee is a complex joint and there is no way to identify appropriate interventions without looking into the symptom.
  • jsecret
    jsecret Posts: 606 Member
    I would definitely discuss this with a Dr or PT of some sort before continuing. The last thing you want to do is damage your knee more resulting in bigger injuries. It's not worth the risk.
  • spiriteagle99
    spiriteagle99 Posts: 3,672 Member
    How old are your shoes? I find that the first sign that my shoes are breaking down is knee pain. If your shoes have 300+ miles that may be happening to you too.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I'd see a physio
  • WhitneyDurham777
    WhitneyDurham777 Posts: 71 Member
    One question where exactly in the knee is the pain. Top, bottom, behind patella, on the outside or inside? Very interesting because knee pain is usually associated with a heel strike pattern. Just curious, but see a physio.
  • sarabushby
    sarabushby Posts: 784 Member
    You should see a physio as your change in form could easily trigger an injury elsewhere. A good physio should have you feeling better within 3 appts. Have faith. My knee pain was so bad I could barely walk 6wks out from my marathon but through good physio work and self discipline doing the homework they set me, I not only got to the start line ok but finished with barely any noticeable pain at all in the knee whereas I couldn't even do 3 miles without extreme pain before getting help.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    ...knee pain is usually associated with a heel strike pattern. ...

    Or core strength, or leg strength imbalances, or congenital biomechanics...
  • dawson002
    dawson002 Posts: 170 Member
    Thanks everyone.

    The pain is usually just below the knee cap and also on the outer side....I will certainly see a physio.

    The shoes are fairly new so certain they aren't the issue.

    I just thought it very strange that forcibly heel striking and leaning back felt so good!!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    One question where exactly in the knee is the pain. Top, bottom, behind patella, on the outside or inside? Very interesting because knee pain is usually associated with a heel strike pattern. Just curious, but see a physio.

    My knee pain was ligament damage....
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    dawson002 wrote: »
    The pain is usually just below the knee cap and also on the outer side.

    That suggests Illiotibial Band Syndrome to me, but a physio will be able to give you some help with resolving that. It's likely they'll have you back off running for a little while though.
    I just thought it very strange that forcibly heel striking and leaning back felt so good!!

    In her the can be some very bad advice around gait. It's often very forcibly put across that there is a One True Way (TM) of running, whereas a coach will provide a more nuanced view.

    Run with a gait that's appropriate to you. Forcing an unnatural gait risks other injuries.
  • jennypapage
    jennypapage Posts: 489 Member
    could it be an overuse injury? from what i can remember,you're fairly new to running, so running every day might be the reason behind your pain.Also, take a few rest days,or you can do bigger damage by trying to push through it.
  • dawson002
    dawson002 Posts: 170 Member
    yes I am fairly new to running so I guess it could be an overuse problem.

    going to give running a miss for the next 4 days and do some swimming instead.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    dawson002 wrote: »
    ... do some swimming instead.

    I'd just advise caution on your stroke. Crawl and backstroke are fine, breast stroke would be contra indicated for ITBS as it places an excessive rotational stress on the knee.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    You're on the right track with trying some resting.
    If you have to appreciably alter your natural running style to avoid pain, there is something wrong. If you are a natural forefoot/midfoot runner you shouldn't change your running style.
    There have been studies where they tried to change people's running styles from heel-strike to midfoot, since that was all the rage a short time back, and they found that many of them could not do it and it did not work out well.
    Are there "better" running styles? Maybe. But we've each got our own too, it seems.
  • dawson002
    dawson002 Posts: 170 Member
    so I rested for 4 days and went for a run last night....again bloody pain on the outside of my knee.

    time to book a physiotherapist I think!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    dawson002 wrote: »
    so I rested for 4 days and went for a run last night....again bloody pain on the outside of my knee.

    time to book a physiotherapist I think!

    are you icing while you rest it?
  • dawson002
    dawson002 Posts: 170 Member
    dawson002 wrote: »
    so I rested for 4 days and went for a run last night....again bloody pain on the outside of my knee.

    time to book a physiotherapist I think!

    are you icing while you rest it?

    yes I've been icing it but admittedly not every day.

    walking on it is fine, swimming fine, elliptical fine, rowing machine fine etc its just running that causes the pain!
  • PikaJoyJoy
    PikaJoyJoy Posts: 280 Member
    dawson002 wrote: »
    dawson002 wrote: »
    so I rested for 4 days and went for a run last night....again bloody pain on the outside of my knee.

    time to book a physiotherapist I think!

    are you icing while you rest it?

    yes I've been icing it but admittedly not every day.

    walking on it is fine, swimming fine, elliptical fine, rowing machine fine etc its just running that causes the pain!

    Well all those other exercises tend to be lesser impact type exercises, especially compared to running. Maybe see a doctor and consider taking a couple weeks off from running?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    dawson002 wrote: »
    dawson002 wrote: »
    so I rested for 4 days and went for a run last night....again bloody pain on the outside of my knee.

    time to book a physiotherapist I think!

    are you icing while you rest it?

    yes I've been icing it but admittedly not every day.

    walking on it is fine, swimming fine, elliptical fine, rowing machine fine etc its just running that causes the pain!

    my physio was worth her weight in gold... only had to see her 4/5 times and she fixed me! now i just keep up to my stretching routine and i'm good to go.
  • maryjaquiss
    maryjaquiss Posts: 307 Member
    My ITBS persisted for a very long time. I think I was off running for several months (although I may have exacerbated it by ignoring the inital twinges). Definitely rest and see someone if you can before trying running again.