What do you do about knee discomfort?

stevenleagle · October 2011

I've been diligently logging on mfp now for over four months and have noticed lots of improvements. Weight loss, certainly, but the biggest improvement is energy.

The fact that I have incorporated daily exercise definitely helps.

I started off slowly walking on the treadmill (having previously been very sedentary) and have now built myself up to walking extensively out doors. I can easily walk at a moderate to brisk pace for well over an hour. I have conquered hills (plenty in my area) and have found my fitness level improves dramatically each week.

Which leads me to this topic.

As I have gotten fitter, I have decided to incorporate some jogging (and even some running) into my walks. I can jog up to a kilometre (or roughly 2/3 mile) but my knees definitely feel it the next day. Many years ago I did have a knee injury (not requiring surgery) but I rarely have experienced discomfort (except perhaps on musty days). But I definitely feel my knees now!

I want to run now. I want to jog. But I don't want to put my knees to any risk.

What do you runners do about knee pain? (PS, Yes I know I can take gym classes, swim, spin etc as alternative exercises, but at the moment I find that walking/running is the most convenient exercise that I can fit into my busy day.)

cschu544 · October 2011

My knee gives out often. Anywhere from walking the dogs, to full on running. It's terrible, and it happens to me anytime. It just buckles then the pain begins. The only thing I suggest is getting a knee braces that allows you to move it freely, but still supports the joint. And always have it monitored by the doctor, if you tear a meniscus, that thing KILLS until you get surgery (believe me)-- it starts as a small tear that you pretend doesn't hurt, and it gets MUCH worse. It's one of the most common running injuries in the knee. It's terrible. But above all else, realize your limits. You might not be able to run long distances with a knee injury. Beware of the pain in your leg and DON'T dismiss it.

taso42 · October 2011

You may be heal-striking when you run. This puts a shockwave up your leg and can be hard on the knees. Try to be conscious of landing forefoot. Getting fitted for running shoes will help tremendously. Also, if you have the luxury of a treadmill at home, try a slow jog completely barefoot. You will naturally land forefoot, and your muscle memory will start to learn the proper way to land.

Don't run through the pain. A small injury that you aggravate can lead to a more serious one that may take a long time (months) to heal properly. When you feel it hurting, slow down or stop.

Look into doing proper deep squats with weight. Form is critical with squats. Done correctly, they will strengthen up the muscles around the knees and may also help your knee issues.

Jay0hwhy · October 2011

I agree about the heel striking. Change your form and the pain will subside-- pretend you are walking in heels and the front of your foot will land first, then gravity will help the rest of your weight gently land on your heels.

firedragon064 · October 2011

Brisk walking?
Try running shoes Vibrams 5 fingers or something similar to it - barefoot
Do research on Vibram....
I don't have knee pain when I jog, stairmaster.

stevenleagle · October 2011

Thanks all, some good suggestions.

Cschu544, believe it or not I think that I was told that I did partially tear the meniscus years ago playing touch footie - side step injury (ironically I have only recently start playing touch footie again socially) . I recall getting physio on it for a few months but was lucky in avoiding surgery. Although I have been relatively pain free for a decade or so now, I always suspected that my knees were a little weak. I think a knee brace may be a good idea!

I will also look at my heel striking / posture. I tend to walk a little pidgeon toed, that can't be a good thing either right?

I have also worked out that taking a few days rest between running (i.e walking 2 days, jogging the 3rd) seems to be tolerable so I guess listening to my body is also worthwhile. Its a shame though, I really feel that my knees are holding me back from getting even fitter!

sleepytexan · October 2011

try some Glucosamine Chondroitin; it will take a few weeks to kick in.

Also, you can try "purple pectin" a home remedy that is really, truly amazing:

http://www.peoplespharmacy.com/2005/10/18/purple-pectin-for-pain/

good luck.

taso42 · October 2011

Couple of additional thought...

I think a knee brace may be a good idea!

That is probably a good idea, but I would consult a physician or sports medicine doctor. I have read that getting the wrong type of knee brace for your particular injury or condition can potentially do more harm than good.

I will also look at my heel striking / posture. I tend to walk a little pidgeon toed, that can't be a good thing either right?

I'm the opposite, and walk/run sort of duck-footed. Someone actually once told me that "pigeon toes" provide a slight edge when running... take that for what it's worth.

bossmodehan · October 2011

You may be heal-striking when you run. This puts a shockwave up your leg and can be hard on the knees. Try to be conscious of landing forefoot. Getting fitted for running shoes will help tremendously. Also, if you have the luxury of a treadmill at home, try a slow jog completely barefoot. You will naturally land forefoot, and your muscle memory will start to learn the proper way to land.

Don't run through the pain. A small injury that you aggravate can lead to a more serious one that may take a long time (months) to heal properly. When you feel it hurting, slow down or stop.

Look into doing proper deep squats with weight. Form is critical with squats. Done correctly, they will strengthen up the muscles around the knees and may also help your knee issues.

This is really good advice!
Might be worth going back to your physio if it persisits though.

pepperdine · October 2011

I had the same issue when I started jogging earlier this summer. I started out slowly and was only jogging for a short period of my workouts 3-4 days a week, but my knees hurt all the time and were really bad on the days I ran. Bad to the point that it was hard for me to get out of my chair at work.

A friend of mine suggested that I try those knee straps made for "jumper's knee" - it's basically a strap that goes around your knee just below the kneecap and it puts a little pressure there.

It was a noticable difference the first time I tried them and within about a week I had absolutely no pain whatsoever. I just ran 17 minutes straight this morning with my knee straps on and my knees are perfectly fine this afternoon.

I ordered the straps from amazon at about $5 each so also a pretty cheap fix!

I'm not saying that this is going to help you for sure, but it's a cheap thing to try!

Good luck!

starbucksbuzz · October 2011

Put in a call to whoever did your knee surgery and double check that you should be fine to run. The last thing you want to do is re-injure yourself. (This is the cautionary side of me talking, I work at an orthopaedic practice and see a lot of sports injuries come through.)

Secondly, look up proper running form online and be conscious about practicing it. When I started running I had some knee pain, but it dissolved once I focused on my form a little. Even now if I get a twinge while I'm running, I think about my form and make sure i'm not heel-striking and it clears up.

What do you do about knee discomfort?

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