Knee Pain

I started having bad knee pain also, while I was walking on the treadmill. So, I stopped for about a week. Gave myself a rest, then I started taking osteo by flex. I can't believe the difference it has made. I am back to daily exercising without any problems. I only take 2 caplets in the morning and that has helped me alot. I hope this helps you. Good Luck

I have knee pain too and I am training for a 5K as well. The 3 things that have worked wonders for me are: 1) knee braces - I use the ACE ones that velcro around (three straps) to really hold your knee in place - at first they may feel constricting, but you will grow to like them; 2) stretching! stretch the glutes for double what you are used to and 3) no uphill inclines - flat surface on the treadmill. In the past, my knees have prevented me from running but for the past 45 days or so (running every other day) has been going well...up to 5 miles of interval (run/walk) and icy hot afterwards is a must to soothe good luck!!!

one more thing...Question - do your knees 'click' going upstairs? it is possible your knee isn't completely aligned and is running off track - that is my issue...hence the knee brace to keep it in line. When you do get insurance...it might be a good idea to go in. Might be an easy fix. Physical therapy told me to strengthen the inner and stretch the outer (and no inclines). I hope you find relief soon and keep up with the training.

So I really started on my new diet & exercise plan at the beginning of last week. I was trying to walk/run in some non-supportive shoes and by the end of the second day started having some knee pain. I went this past weekend and bought some great supportive running shoes to hopefully alleviate the knee pain. The problem however hasn't gotten any better and hurts in a very specific spot on the lower front inside of my knee. It hurts especially bad when I am running (not much pain when walking) and really hurts to the touch.

Any ideas of effective workout plans to build cardio that might help...I really want to rest it but am trying to train to walk/run a 5K on March 3 and hopefully walk/run a Half-Marathon in about 70 days!

The location of my knee pain is a little different, but I have a similar problem. Mine started up after I was out walking for a few hours with friends in my regular sneakers rather than my running shoes. I believe the difference lies in proper form. When I run, I am always thinking about, and correcting, my form and my knee doesn't hurt. When I walk, I don't tend to think about form and I realize that I have been hyper-extending my knee backwards in my normal walking gait. When I focus on keeping my knee a little bent at all times it doesn't seem to bother me, and hopefully it will heal up before my next half in three weeks. Your problem may not be the same, but try it out and see how it goes!

ETA: I just re-read and you said the opposite that it hurts more when you run. My mistake! Do your new shoes have correction? When I first started wearing running shoes with mild overpronation correction I had aches in my knees for at least a week.

If you can, cross train. For example, swim. If not, train on a low impact machine such as an elliptical. If not then find a track, grass, or other non concrete surface to walk on.
If you have actual knee conditional issues, I will be surprised unless you played years of sports, because you are young now still.
Although it is possible there are conditions, if you do, those will not be worked out in the time frame that you have established for the event you would like to participate in.
Check the diet. A lot of inflammation can be caused by an omega 3/6 imbalance. Inflammation causes joint pain, without a doubt.
Good luck with your program.

My knee was hurting in the same place. I went to the chiropractor and he adjusted my knee and said it would happen again if I didn't strengthen my gluts. That's right, My gluts. Well I took his advice and started doing some exercises to target my bum and sure enough my knee is doing much better now.

A knee brace may become your best friend (it is mine), ice, some kind of anti-inflammatory if needed (like advil...but it depends on what you can safely take)...Stretching...but when you're doing it make sure you're doing it properly...for example, quad stretches where you hold your leg behind you...that's a really bad stretch for knee injuries, especially if you're doing it wrong...don't compress your joints when you stretch. Alternate runs with strengthening exercises...going to a physical therapist would be the best way to get a good idea of what you should actually be doing, but strengthening the muscles that hold your kneecap in place is a long-term way to reducing knee pain.
Take a break...don't keep pushing yourself with a hurt knee..it'll only make it worse, and get in to see a doc/orthopedic surgeon ASAP

bfeusner, Let me speak from very recent personal experience. I just walked for 30min one day with a CRAPPY pair of tennis shoes. I'm pretty athletic and not extremely overweight and no history of any kind of knee trouble on my right side, however after that ONE day in crappy shoes, I began to have the most severe pain I have ever felt - a 10 on the pain scale. However, the pain was sporadic & intermittent with no clear trigger movement. I 'pushed through' for three more weeks after the first pain, buying new shoes etc. All to no avail. So, I scheduled my self an appointment and landed my self with four weeks of NO exercise involving my lower body with the exception of physical therapy workouts. Plus, some meds to deal will the pain and inflammation. Diagnosis: Runner's Knee. Here's some info on it: http://orthoinfo.aaos.org/topic.cfm?topic=a00382 OR http://www.webmd.com/pain-management/knee-pain/runners-knee

First off I would recommend icing it at least three times a day at 15-30min segments. Ibuprofen twice daily - morning and night.
Second: I would stay off of it completely except for daily living activities...the better care you take of it on the front end of the injury the quicker the healing process, the quicker you can get back at it.
Third: If you have runner's knee you need to do stretching exercises and inner/outer thigh & hip strengthening exercises. Knee pain can sometimes be the result of weak thigh and hip muscles that need to be strong to hold your knee cap in place during movement.

Good upper body exercises that I have been doing to get my heart rate up: fast sit-ups/crunches, followed immediately by push-ups, then immediately holding a plank ("thinker") position for at least 30sec. Also doing punches is a good way to get up the heart rate. I don't have a pool or access to one, or I would be doing that too probably. =/

I've had knee pain in the past. The only things that have helped are stationary/spin biking (strengthens the muscles that support the knees), losing weight, aleve (to reduce inflammation during painful times).

I recommend that you do lots of walking, let your knee heal and strengthen. Walking is great exercise and has many benefits and most importantly it's not hurting when you walk. Get to a doctor when you are able if it's still bothering you.

Two years ago I could barely walk because of knee pain...I figured I had several choices.....give up and just not move around much, go to a doctor and see about surgery of some sort, or do something about it myself!!! I chose the latter and worked on strengthening my quad muscles (thighs). If you have access to a gym, do leg extensions and leg curls (for the back of your legs). Also do some calf raises. It will make a huge difference!