New Runner... help!
Options
kbs52582
Posts: 25 Member
I started running about 1 month ago... all treadmill, haven't run outside yet. Regretting not starting YEARS ago bc it's so very enjoyable!! However... I have been unable to run this week due to knee pain. I didn't feel pain while running last week, but woke up on Friday with pain while going up and down stairs, in and out of car. I iced all weekend, took anti inflammatory meds, and got a brace to wear at work (on my feet constantly). Pain finally felt like it was gone today, attempted a run and it came right back. Help!! I'm so discouraged. Any advice on proper leg care/stretching etc so as to avoid and future injury? And when should I attempt to run again (i.e. What's the proper rest time after minor injury). Thanks in advance! :-/
0
Replies
-
It's possible your shoes are causing the problem. Go to a shop that specializes in running shoes, have your gait analysed and get some good quality shoes based on your particular running style.7
-
It could be many things. You could have a medical problem with your foot / hip / knee, improperly fitting shoes, overuse, doing too much - too fast..... etc.
You should probably make a trip to your doctor first to make sure everything is okay.5 -
Not that this is the answer but same thing happened to me for a few months. Before I visited the doc I went to a running store. Had gait analysis, got new shoes and never had it again. I still buy the same shoe 5 years later.3
-
It could be what others have mentioned. A further possibility is "runner's knee". https://www.runnersworld.com/health-injuries/a20854077/whats-the-best-solution-for-runners-knee/ for some suggestions on how to help it.4
-
Did you build into running?2
-
neversaynever_43 wrote: »Not that this is the answer but same thing happened to me for a few months. Before I visited the doc I went to a running store. Had gait analysis, got new shoes and never had it again. I still buy the same shoe 5 years later.
Exact same for me. I went to a running store, they analyzed me and my feet roll when I step. I got high stability runners and haven’t had any knee pain since.
Also make sure you are properly warming up and then stretching at the end. I was neglecting my glutes and got a very bad groin injury. I walk a quarter km to warm up, run 5km, walk a quarter at the end to cool down, 10 mins of stretching focusing on quads, hamstrings, calves, hips and glutes. I average 20-25km a week and I don’t have any pains (other than the usual sore muscles from a good workout).
ETA: I’ve been running for 3 years. I started with 30 sec running, probably 2-3 mins walking and repeat. Definitely build up slow.5 -
Sounds very much like runners’ knee, though you’d need to get it checked out to be sure. A lot of us have been there, but if the pain continues, it’s worth seeing a professional to be certain that it isn’t some other type of injury.
The first possible culprit is shoes as everyone else is suggesting. Don’t run in whatever shoes you happen to have lying around the house. Go get fitted at a running store.
My second suggestion is that you did too much too quickly. That’s a recipe for injury. Are you following a running plan? If not, Couch to 5k is a good one.
My third suggestion is to take it outside. My gait on a treadmill vs. on the road is very different. I can’t make it a mile on a treadmill without pain. Outside, my usual run is 10k and I train for half marathons.
I’d rest until you don’t have pain while doing ordinary activities. If you try to run and you still have pain, you’re not ready to run yet. If it doesn’t hurt, then try a short run. Better to return slowly after an injury than risk another injury.
If you are able to see an ortho/PT, they’ll probably recommend a set of quad and IT band exercises and stretches. This is similar to what I was given: https://www.summitmedicalgroup.com/library/pediatric_health/sma_patellofemoral_pain_syndrome_exercises/. I was also taught to foam roll the IT band: https://www.google.com/amp/s/www.runnersworld.com/advanced/amp20797494/the-almost-magical-foam-roller/. There is debate about whether a foam roller is really that helpful, but I felt that it helped me.6 -
Great info from everyone, especially @apullum who summarized so many comments. Especially the Return slowly after an injury rather than risk another injury. This is a constant process of learning what works for your body and even more important what doesn't.
As someone who started on a treadmill and now does 99.9% of my runs outside I parrot the comments of getting outside and hitting a variety of trails, pavement, grass, dirt etc. The varied terrain is good for your overall muscle/tendons and ligaments. I compare it to a weight lifter/yoga/swimmer etc who does the same exercise every workout with no variety.
Another reason to run outside - amazing scenery.2 -
See a physio.
A brace can do more harm than good if it's not the correct treatment.5 -
Start off slow! The same thing happened to me and it took me months to where I could run again without the pain coming back. I spent a good chunk of money on some new shoes made for running and it hasn’t happened again. My old shoes were worn out and causing impact in the wrong places resulting in knee pain.2
-
I’ll pile on the “it could be a lot of things” wagon too. I had issues with my IT band being too tight and causing knee pain. I went to a sports med doc then PT and the results were miraculous. Building up slowly and getting off the treadmill and mixing it up outside is probably sound practice even after the knee pain subsides.
I hope that helps1 -
lemongirlbc wrote: »It's possible your shoes are causing the problem. Go to a shop that specializes in running shoes, have your gait analysed and get some good quality shoes based on your particular running style.
This is good advice. I found when I was running that when I reach the 30 minute mark I started getting my knee pain.
I went to a specialist running shop and tried on several different brands (they generally have a treadmill you can use to run on).
The chap in the store recommended some HOKA's and told me they were favoured by the Ultra Marathon runners, so i got a pair and it resolved my knee issue immediately - they have very cushioned soles.
I did later google the brand for the reviews and worked out the real reason they were recommended - HOKA's are favoured by the heavier runner.
Also I started running using the 'couch to 10k' app. I found this very helpful and kept me from over training.
2 -
I like everyone’s thoughts here. I’ll just add the suggestion that the next time you are in the treadmill, raise the incline a bit, even if you have to go slower. You’ll use your quads a little more, which will take some pressure off your knee and stabilize your knee as your quads get stronger.4
-
Thank you everyone for all of the fantastic advice!! Think I will start with new sneakers... I appreciate the specific suggestion of the Hoka sneaker. I have only been running for 30 minutes and then following with a walk for about 15. However I never tried the shorter "walk, run, walk" couch to 5K/10K approach which is probably where I went wrong. The incline is a great suggestion too. You are all the best! Much appreciate the tips1
-
Thank you everyone for all of the fantastic advice!! Think I will start with new sneakers... I appreciate the specific suggestion of the Hoka sneaker. I have only been running for 30 minutes and then following with a walk for about 15. However I never tried the shorter "walk, run, walk" couch to 5K/10K approach which is probably where I went wrong. The incline is a great suggestion too. You are all the best! Much appreciate the tips
Please don’t buy a particular brand just because it worked for someone else. Your body is not the same as that person’s body and the best shoe for them is not necessarily the best shoe for you. Go to a running store and be professionally fitted.
6 -
1. Running on the treadmill is harder on my body than my outside runs. I have no reason why. It’s also easier for me to maintain a faster pace outside. Try it out slowly.
2. I love doing runners stretch, and I too. Pigeon stretch. Anything to warm the hips and hamstrings!2 -
Thank you everyone for all of the fantastic advice!! Think I will start with new sneakers... I appreciate the specific suggestion of the Hoka sneaker. I have only been running for 30 minutes and then following with a walk for about 15. However I never tried the shorter "walk, run, walk" couch to 5K/10K approach which is probably where I went wrong. The incline is a great suggestion too. You are all the best! Much appreciate the tips
Please don’t buy a particular brand just because it worked for someone else. Your body is not the same as that person’s body and the best shoe for them is not necessarily the best shoe for you. Go to a running store and be professionally fitted.
So much this. You need shoes that fits YOUR feet. I could never use HOKA, as they are too tight for my feet, so For me Brooks is the best, as they are a little wider.
Go to a proper running store and they will find a pair that suits you.
1 -
Thank you everyone for all of the fantastic advice!! Think I will start with new sneakers... I appreciate the specific suggestion of the Hoka sneaker. I have only been running for 30 minutes and then following with a walk for about 15. However I never tried the shorter "walk, run, walk" couch to 5K/10K approach which is probably where I went wrong. The incline is a great suggestion too. You are all the best! Much appreciate the tips
Please don’t buy a particular brand just because it worked for someone else. Your body is not the same as that person’s body and the best shoe for them is not necessarily the best shoe for you. Go to a running store and be professionally fitted.
So much this. You need shoes that fits YOUR feet. I could never use HOKA, as they are too tight for my feet, so For me Brooks is the best, as they are a little wider.
Go to a proper running store and they will find a pair that suits you.
I would definitely recommend going to a specialist to get there advice on them or an alternative trainer.
As far as I’m aware HOKA only do trainers for a neutral gait!
Good luck and I would recommend giving the couch to 10K a look!
1 -
Thank you everyone for all of the fantastic advice!! Think I will start with new sneakers... I appreciate the specific suggestion of the Hoka sneaker. I have only been running for 30 minutes and then following with a walk for about 15. However I never tried the shorter "walk, run, walk" couch to 5K/10K approach which is probably where I went wrong. The incline is a great suggestion too. You are all the best! Much appreciate the tips
Please don’t buy a particular brand just because it worked for someone else. Your body is not the same as that person’s body and the best shoe for them is not necessarily the best shoe for you. Go to a running store and be professionally fitted.Thank you everyone for all of the fantastic advice!! Think I will start with new sneakers... I appreciate the specific suggestion of the Hoka sneaker. I have only been running for 30 minutes and then following with a walk for about 15. However I never tried the shorter "walk, run, walk" couch to 5K/10K approach which is probably where I went wrong. The incline is a great suggestion too. You are all the best! Much appreciate the tips
Please don’t buy a particular brand just because it worked for someone else. Your body is not the same as that person’s body and the best shoe for them is not necessarily the best shoe for you. Go to a running store and be professionally fitted.
So much this. You need shoes that fits YOUR feet. I could never use HOKA, as they are too tight for my feet, so For me Brooks is the best, as they are a little wider.
Go to a proper running store and they will find a pair that suits you.
Thirded. Get the shoes that fit you. And once you find a brand/model, Stock up. Brooks Adrenaline 14s were great for me, the 15s were marginal, but the 16s were just bad.2 -
Thank you everyone for all of the fantastic advice!! Think I will start with new sneakers... I appreciate the specific suggestion of the Hoka sneaker. I have only been running for 30 minutes and then following with a walk for about 15. However I never tried the shorter "walk, run, walk" couch to 5K/10K approach which is probably where I went wrong. The incline is a great suggestion too. You are all the best! Much appreciate the tips
Please don’t buy a particular brand just because it worked for someone else. Your body is not the same as that person’s body and the best shoe for them is not necessarily the best shoe for you. Go to a running store and be professionally fitted.
I want to stress this. I tried a paid of Hoka's and they brought back shin splints for me. Went back to much cheaper Asics and the shin splints went away. I don't know if it was the lower drop, less stability or what, but they did not work for me so I went back to what the running store recommended in the first place (for me).
Get a gait analysis done. It may not solve your problem if there is something other than your shoes wrong, but you should get one done regardless. I'm guessing you are doing too much too soon and need to get into it gradually with something like C25K. But I don't know.2
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.4K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 387 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 916 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions