Runners--help my knees!

Giantess · September 2011

I love running so much now. I only started three months ago, and I am SUPER SLOW, but I have begun to run about 3.2 miles four times a week. It takes me about 45-50 minutes, but I don't walk!

I feel like I could go faster, since I (literally) got passed by a guy in a wheelchair yesterday. And if I can go faster, I can start running longer distances.

But my knees really frikkin' kill me after two days of running. I run two days, then swim the third. I am really heavy and tall. Closer to 300 than to 200, so I know I put a lot of strain on them. I also have cheap-*kitten* shoes that give me huge monster blisters all over my feet, but they're the only ones I can afford, period.

So bad shoes, heavy girl--but I really think that aerobically, I can push harder. Past two days I barely noticed the two hills that used to just kill me when I started out. My knees are really holding me back.

So aside from getting shoes, and losing more weight (which I am obviously trying to do), what else can I do? Are there braces that help support? Are there exercises that help strengthen without straining? Are there times to ice and heat?

Help! I want to improve, but I don't want to injure myself trying.

MissMaryMac33 · September 2011

Some people just can't be runner... .I don't like the heavy impact so the only way you'll find me running is at the gym on the AMT machines (adaptive motion trainers) -- they are like running ellipticals with zero impact.

If its not just muscle pain -- you can do more damage than good by pushing too hard --- maybe you just need to work up to it, get really good shoes and as you lose weight it won't be as painful. At least you found something you like -- thats the biggest battle! Just don't do it at the expense of your health...

whisperingdragon · September 2011

I started at 220. Knees hurt like all heck. I changed the way I was walking/jogging/running. I started to walk on the outsides of my feet and away from the arches. Knee pain is completely gone. I have had knee pain since I was a teen. No more. I am 37 with no knee problems. Try that.

summertime_girl · September 2011

ChiRunning made SUCH a difference for me. The midfoot strike vs. the heel strike, and I have virtually no pain now. And shoes that promote a midfoot strike (I have Newton Running shoes) help hold the proper posture. I read the ChiRunning book, watch dozens of YouTube videos, and ultimately met with a coach to make sure I had my stride correct.

grassette · September 2011

You are trying to do too much too fast. The worse knee injuries happen when sedentary people leap into exercise without their knees having the time to get into condition. You are not specific about the problems you are having with your knees, so it is hard to give you advice. Maybe you should try another type of exercise? Biking, even on a stationary bicycle builds up your knees and make them stronger. Acqua fitness enables you to exercise strenuously, but because the water is carrying your weight, it cushions your joints. Even walking---get some walking sticks so that you are able to transfer some of your weight to your arms, would probably be better for you than running. Try running again when you are not as heavy.

MizzDoc · September 2011

I can not stress enough how important it is to wear proper shoes. Not having the proper running shoe can cause issues for you, possibly injury.

Since money is an issue, you may want to walk (fitness walk/ race walk) or slow down your jogging to once a week.

Good luck!

SueInAz · September 2011

I hate to be the bearer of bad news, but if your knees hurt every time you run, you are probably already injuring yourself. Continuing to run while they hurt, even with some kind of brace or other support, is only going to make things worse. You're better off saving the money you want to use toward braces and buy a better pair of shoes. Yes, they can be expensive, but at this point, I think even a cheap pair is probably better than what you're using now. The first pair of true running shoes I used when I started running made my knees hurt. I switched to a pair of old New Balance cross trainers and those actually worked really well for me until I started running more than 4 miles at a time and the only reason I really need to trade up is that I needed more room for my toes.

Frankly, while running the whole distance might make you feel good, you might be better off running in intervals. Until you can do something about the shoe situation, it might take a little stress off of your knees. I have done my whole running "journey" using intervals. I'm currently at 3 minutes running and 1 minute walking and it's a great pace for a race like a 10K. You may also find that, like me, you actually have a FASTER average speed, when you take a walk break every few minutes. There's no way I could run 6 miles straight in 70 minutes but I can when I use intervals.

goateelocks · September 2011

i suffer from bad knees as well from years of running. i have since changed how i exercise, but still miss the feeling of running outside. i have found that running on treadmills has helped, as newer models actually are better equipped to cushion the force on the knees.

i have also used neoprene sleeves over my knees when i run. They do help with keeping the knees protected, but do not help to strengthen the muscles around the knees.

i have found that doing leg exercises, in addition to yoga, has helped to strengthen my legs and allow me to do more aerobic workouts.

Concerning heat and cold, moist heat is the best for loosening muscles where ice is best for relieving pain.

i hope that i have been of some help.

jack

lee3978 · September 2011

First, Congratulations on taking the steps to a better you and learning to run.
Second, STOP RUNNING. Yes, please stop running. There are numerous reasons.
You are setting yourself up for injury. I am a runner. I have been heavier. I learned the hard way when to stop. I ended up with runner's knee attempting to run my last half at 179lbs on my 5'4 frame. My body was not ready for it. I did the training miles but did not build up my glutes, hams and quads.

If you want to continue running first you must, absolutely have to invest or obtain proper running shoes.Running stores will offer a free consultation to find out what type of pronator you are. I made the mistake of not using my regular Brook's running shoes by switching to Nike's and that contributed as well to my injury. It took me 6 months to run pain free. It was miserable to walk down the stairs.

I would seek support. You can continue the 3.2 miles but I would incorporate a walk/run training. Seek out meet up groups or on craigslist for a running group. A running group with have a coach to instruct and runners to help motivate. If you think you can't afford a pair of $100 shoes try seeing a physical therapist. I could only afford the consult.

Take it from a girl who started running at 220!!!

Good luck!

blueeyedtraveler · September 2011

I agree with MissMary...the shoes ARE a big part of the picture. I started the C25K several weeks ago. I wasn't having any problems at the beginning; however, as the running part got longer and the walking part shorter, I found my shins & knees killing me. I actually had to stop the program until I can get a better pair of shoes. You need that cushion & support to run.

But beware, my boyfriend is an avid runner (has been all his life) and he's not going to see a specialist because the last time he ran, his knee gave him so much pain that he isn't running anymore. Even the best at it have problems. So be careful and have the right "equipment" before you continue to push on.

wbgolden · September 2011

ChiRunning made SUCH a difference for me. The midfoot strike vs. the heel strike, and I have virtually no pain now. And shoes that promote a midfoot strike (I have Newton Running shoes) help hold the proper posture. I read the ChiRunning book, watch dozens of YouTube videos, and ultimately met with a coach to make sure I had my stride correct.

^that. and ice, ice baby!

Edithrenee · September 2011

i like to run and i have bad knees i have same problem and what i have been doing is i jog slow on one day and do step aerobics other days. I know it sounds weird but it can strengthen the muscles around your knee. It has helped me. I think if you do one thing over and over it isnt good on your joints anyway. I try to do step and run to kind of cross train, I also do weight lifing lately to.

I also have ordered som dvds there from Cathe Friedrich she is usualy hard but she has a new set of dvds that are High intensity but low impact. I am so looking forward to them becuase they are joint friendly that is why she is making them. Go to her web site or you tube and it should be there. They are making them now should be available in october. Hope this helps

kronos288 · September 2011

The problem with running I find, is that there really is no way around the part about losing weight. I think the wisdom goes, for every pound lost, it feels like 3 to your knees? Random thing I heard :P

Also...shoes are a huge factor in running I can't stress this enough. Having the proper shoes to keep your feet in balance throughout your entire motion is vital to keeping the stress off your knees.

As for exercises, you could definitely try the elliptical, but, you should with the thought in mind of losing that weight. You could also try changing your form when you run to make sure you're not using the full force of your weight when you put your foot to the ground, aka curving the foot heel to toe and absorbing the impact with your quads.

So, in summary, aerobically, the elliptical will definitely help you relieve the pressure from your knees, or even a bike. And as long as you're forcing yourself to withstand the proper cardio work out you should be on your way!

stubbysticks · September 2011

What if you really mess yourself up? Will the medical expenses & pain you'll have to endure be worth it since you save a few bucks on decent shoes? It's even more important for us heavier people to wear quality shoes. Don't buy whatever's on sale, you're going to have to spend at least $50-60. I honestly don't trust any shoes that call themselves running shoes that cost less than $50. You get what you pay for. Go to a running store to get a gait analysis so you know what type of shoe you need, then start shopping around. I found a great pair of Asics at Sports Authority that have taken me many miles.

You should also replace them every 6-9 months because the stuff in the sole breaks down over time with all of the impact.

If you're not going to find a way to get the proper equipment to prevent yourself from getting injured running, then you've got no business running. Or at least don't complain about your knees. I started jogging when I weighed over 300 lbs, & even with shoes I paid $100 for (which made a WORLD of difference, worth every penny), I sprained one of my knees & had to switch to elliptical & bike for 6 weeks because any weight-bearing exercise was EXCRUCIATING.

I'm glad you're loving the running, but you need to do it responsibly or you could prevent yourself from ever being able to run again. Elliptical or arc trainers will be a better option until you can afford good shoes & will be much easier on your knees. If you'd like to know more about how I trained myself to run, inbox me. Best of luck!

SmartFunGorgeous · September 2011

I started C25K at 283 pounds, ran my first 5k at 273, and I'm still going strong. I popped my left kneecap out of place when I was 19 and slipped on ice, and at my size, my right knee is actually the problem knee from taking the strain off my left knee for so long. (I will be 36 next month.)

1. WALK on the steep down hills. That puts the most stain on your knees, so forget about trying to run without stopping.

2. Take a rest day and just walk every other day. I know you said you're resting on the third day, but let your body have more recovery time by either walking or swimming every other day.

3. Go to Runner's World and research their core strenthing exercises. Having a strong core is the best preventative for injuries, even if it seems unrelated to your knees or feet.

4. Train on an elliptical. I can't begin to tell you how much it has helped my stamina and stride.

5. Take at least one full rest day with no exercise one day a week. Many people will tell you to do SOMETHING, and maybe once you've lost more weight (once *I* have lost more- currently at 261) maybe you/I/we won't need the rest day as badly, but first and foremost, preserving those knees should be then priority.

6. These are my opinions, so take them with a grain of salt. A LOT of the information that's helped me has come from reading Runner's World online, so do your research so you don't need to rely too heavily on amateurs like me.

7. Congrats on running-- it's so addictive, isn't it?! I LOVE IT! Starting tomorrow, I'm training toward my first "serious" 5k over the next month, and I am just so excited.

Good luck! Friend me if you love to talk running. :-)

jeffrodgers1 · September 2011

Can you clarify what\where in the knees hurts? Could be a variety of things really... and yes being a larger runner sometimes takes its toll.

Couple of things...

1. You already touched on shoes... bad shoes are bad period. They don't support your feet, your feet support your shins, your shins your knees etc.... you get the idea. Go to a reputable Running store and get fitted for the correct shoes for your feet. Also replace your shoes at 300 miles. The support breaks down after its been ground into the pavement several thousand times... the fact that we are bigger people means, we need to pay more close attention to this.

2. Proper stretching will help. Do a good 5-10 minute stretch AFTER your workout. Google runner stretches. Properly stretching your warmed up muscles after a workout will help immensely. It keeps you from developing knots in the supporting muscle and keeps the muscles looser.

3. Form is critical. I would recommend looking closely at your running form. Basically your body should be straight with a slight forward lean. You should be aiming to land midfoot or forefoot. Running shoes have a tendency of forcing people to strike with their heels. Too much heel striking can lead to injury. If you over stride, its like slamming on the brakes with every foot strike and your knees, ankles and shins accept the brunt of the force. A gait analysis from a sports physiotherapist can often help you correct flaws in your stride. As one of the other runners mentioned Chi Running and the Pose method could be helpful in fixing your problem. I myself run barefoot once a week to correct gait issues I have. Barefoot running forces you to correct your gait to the way god intended (no heel striking).

Hope that helps!

There is hope... When I started running I was almost 300 pounds... I took a few years to lose the weight, but using the above advice has helped me reach 1000 Km so far this year relatively injury free. Good Luck! Feel free to message me if you have any questions.

Kindest Regards,

butters1 · September 2011

just mho (200 lbs & trying) but despite 2 pairs of expensive shoes and kness that did not tolerate...

1. hit mid-foot as described above, it makes a world of difference,

2. intervals " : ". the caloric difference isn't that much esp if you have some time and my knees at least are very grateful.

i do understand though. i would love to jog vs walk. but for me at c25k week 5, 20 min run left me unable to walk properly for 3 weeks. I tried again and failed. I will try again, i just need to take off some weight off. but in the meantime, my body seems to shed weight with intervals and or just plain walking ...not so nifty but heck if it works......

then again, everyone is different....

dsjohndrow · September 2011

Sounds like runners knee. You can Google it. Inclines are really tough, and can be the cause. You need to rest it, ice it (motrin), elevate it, probably use a support. I wrote a short blog about getting started. I love running too! You do need to be careful, I pushed really hard and got a stress fracture! The surgeon has me biking for 6 weeks. It sucks, but I need to heal.

Giantess · September 2011

Thank you all SO much for taking the time to reply to me.

Clarification for where the knee hurts (and it's just my right one, for the moment, my left leg is the stride leader). It is sort of generally all over the knee, a dull ache. When I sit or stand, I feel it. After my warm up and during my run, it feels sorta fluffy but not at all painful, if that makes sense. It makes crunching noises when I bend it if I put my ear close to it--actually, even when I don't put my ear close to it. It's not a joint crack, it's a grinding crunch noise. It's slightly swollen. I used to be a dancer for sixteen years, and we used to just brace and ice and suffer though it, but I'm in my thirties now, and I don't think that's gonna fly.

I actually got to the aerobic point I'm at now by doing interval running. I'll take it up again, and maybe push harder on my running stints.

I can't afford a gym membership for the lovely elliptical machine (How I love those!). But neither can I afford a doctor's bill, since even insurance is outside my price range. The recession has not been kind to me job-wise. Point well-taken about money spent on the brace being put towards a new pair of shoes. We do have a great running store in town with some marathon trainers who put you on a treadmill and do stride analysis. I will do some interval walk-running for a few months till I can afford some shoes.

As for the stride, I feel good about it. I started out really heal striking, and OH THE SHIN SPLINTS! I watched some videos and started running with the cross country team at the school where I teach part time. They've helped a lot with my stride, and the shin splint problems are gone. Still, I'll take a good listen to what the marathoners are saying when I go to the store.

SmartFunGorgeous · September 2011

2. Proper stretching will help. Do a good 5-10 minute stretch AFTER your workout. Google runner stretches. Properly stretching your warmed up muscles after a workout will help immensely. It keeps you from developing knots in the supporting muscle and keeps the muscles looser.

3. Form is critical. I would recommend looking closely at your running form. Basically your body should be straight with a slight forward lean. You should be aiming to land midfoot or forefoot.

I can't believe I didn't mention these two things- both excellent advice! When I focused on landing on my forefoot, not only did I pick up speed, but it completely alleviated hip pain I'd been having. I suppinate with my right food, so learning how to correct that with foot placement also really helped.

I wear fairly inexpensive shoes--$40 New Balance, but they have a wide toe base, which I need, and they ARE a running/walking shoe. They were fairly new when I began running, and they've been great. So even though having a good shoe IS important, I don't think you've got to spend loads of money to get a pair. But they should have plenty of room, because feet swell during running and that's likely why you're getting blisters.

luv2run · September 2011

It could be partly that your knees need time to get used of the pounding, try running every other day instead of 2 days in a row and if they hurt more than a pain that is annoying you shouldnt run on them at all until they have time to heal you dont want to be further injured, if its a pain that is just slowing you down and annoying, ice them for 20 minutes when you get home, I dont know if you run on pavement but, if you do try running part of your route on the gravel part of the road or in the grass if you can, it really helps take the pressure off your knees, my knees only hurt once in a while on a really long run but, I find if I move to the gravel or grass for a while they feel better.

jeffrodgers1 · September 2011

2. Proper stretching will help. Do a good 5-10 minute stretch AFTER your workout. Google runner stretches. Properly stretching your warmed up muscles after a workout will help immensely. It keeps you from developing knots in the supporting muscle and keeps the muscles looser.

3. Form is critical. I would recommend looking closely at your running form. Basically your body should be straight with a slight forward lean. You should be aiming to land midfoot or forefoot.

I can't believe I didn't mention these two things- both excellent advice! When I focused on landing on my forefoot, not only did I pick up speed, but it completely alleviated hip pain I'd been having. I suppinate with my right food, so learning how to correct that with foot placement also really helped.

I wear fairly inexpensive shoes--$40 New Balance, but they have a wide toe base, which I need, and they ARE a running/walking shoe. They were fairly new when I began running, and they've been great. So even though having a good shoe IS important, I don't think you've got to spend loads of money to get a pair. But they should have plenty of room, because feet swell during running and that's likely why you're getting blisters.

A proper running shoe should be fitted a size larger for endurance runners. Your feet will swell during a race. I saw a fellow once who obviously had poorly fitted shoes. He took them off to look at a blister and couldn't get them back on due to swelling.

Also $40 is a cheap price to pay for shoes. You can often get better quality ones at Outlet Malls. I picked up three pairs of Nike Vomero's in Las Vegas for 150 in the spring... last years models, but they sell this years models for $170. Pays to shop around.

j9hannum · September 2011

When you finally are able to go buy new running shoes, be certain to go to a reputable running store. Not every shoe is meant for every foot, no matter how expensive or inexpensive. The experienced staff members will watch you run and recommend certain models based on how you run and how far you pronate. Some stores have computers that the staff will have you stand on that show what part of your foot carries the most weight. IMPORTANT: bring your old running shoes with you. They can tell a lot from the wear on the sole.

Having proper shoes can make a HUGE difference in how your knees feel. And keep a journal so that you can add up your mileage accumulated on your new pair because you need to replace them every 300 to 400 miles. But if you suddenly start getting new (or returning) pains prior to 300 miles, then you may need to replace them more frequently. I have found this to be the case from time to time. I had to replace my Asics 2150s at 250 miles because I started getting a wicked pain on the inside of my right knee. The pain went away within 2 runs after getting new shoes. Good luck and welcome to the world of running!

luvmycandies · September 2011

You can try ebay for a fairly new pair of good shoes at a good price. I have a lot of knee pain from bootcamp classes. But I had to stop the classes, bc it was too much for me. I now do walking, biking and ellipitcal. Also I dont think this was mentioned yet, but a supplement that would help is glucousamine. It helps build cartilage. Good luck to you.

Runners--help my knees!

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