Need running advice

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zewolf77
zewolf77 Posts: 173 Member
in Fitness and Exercise
Okay runners.. I've never been much of a runner because frankly, I was overweight and have short legs (compared to my torso). I've lost a good amount of weight already and I wanted to start running and build up towards a 5K. Some people suggested a C25K plan, but there's tons of them out there and there didn't seem to be a consensus on which one was better for heavier runners.

Anyways.. back to my original request. My left knee has been getting sore under my kneecap/top of my tibia/fibula. I've done some research and even saw a doctor about it. He suggested rest it, ice it, and get better shoes. Ok. Done. I took 2 weeks off from running and all the pain went away. I bought better shoes (actually went to a running store and went through a little battery of tests with them to find the right shoes). So I went out and ran the other morning, and the pain came right back. There's no swelling, discoloration, etc.. so the doc just thinks I have tendonitis in the patellar tendon. Some have said get a knee brace, some have said just get a patellar strap.

Anyone had this issue? Am I just not resting it long enough? I know tendon/ligament injuries can linger.

In case you're wondering: I started running 1/2 mile, walk 1/2 mile, run 1/2 mile, etc for 2 miles.. I'm now up to about 2.5 mi of straight running, but it makes my knee sore. (took about a month, month and a half to get there running 3x/wk)

Now that I can run, I want to run and I enjoy running. I'm just trying to figure out how to make it work without hobbling all over.

Replies

  • mom2mcs
    mom2mcs Posts: 7 Member
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    I have been running for several years now and started out just like you. I would recommend the C25K on the Cool Runnings web site. It will give you specific pointers on the training plan, and will be very similar to what you are already doing. I would say NOT to quit just because of the pain you are experiencing. As a nurse I would recommend EXACTLY what you have done, going to a doctor and receiving treatment. I would submit that you may just have to back off a little and work up. You are strengthening knees that are not used to this activity. I cannot stress the importance of ice baths for achy knees. Also, make sure you are getting good supportive nutrition for recovery. Whatever you do, DON'T get discouraged! The benefit of your efforts will FAR outweigh this minor setback. I just ran my second half marathon a month ago and a 10 miler last weekend. I am beginning to work towards a whole marathon. You CAN do this!!!
  • zewolf77
    zewolf77 Posts: 173 Member
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    Thanks for your help. I'm going to have to figure out how to back off now :laugh: I'm very competitive, especially with myself and I'm very driven to accomplish things.. I just need to set my sights a little lower for now.

    On the nutrition piece, what do you recommend for the post-run stuff? Typically, I try to eat something like greek yogurt with a handful of raw almonds or something in it so its good fats with protein. I also like Kefir and the Kashi line of cereals... any other suggestions?
  • scottb81
    scottb81 Posts: 2,538 Member
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    What fixed my knee pains was changing my foot strike from landing on my heel in front of my body to landing on the fore/mid foot under my center of mass. Google "Good Form Running" for videos and diagrams that illustrate what I mean.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
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    Have a look at some of the videos and articles at runnersworld.com

    http://www.runnersworld.com/article/0,7120,s6-241-285--7773-0,00.html

    surprisingly not all knee pain has anything to do with your knees but also may be a result of muscular imbalances, weak glutes and/or hips. There are exercises and stretches that may help.
  • Rocbola
    Rocbola Posts: 1,998 Member
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    How much do you weigh? Are you still overweight? Some people can run with a lot of weight, but once a knee/ankle/shin pain develops, it will need time to heal before you can run, possibly even months. My best advise would be to walk a lot, and avoid running for a while.
    Possibly try another form of aerobic exercise so you can work on your cardiovascular system and endurance while the knee heals and while more weight comes off. I wouldn't ignore the pain and continue to run on it, because whatever issue is causing the pain may be further aggravated.
    Patience, alternate exercise, walking, proper diet. You will get there. God luck!
  • scottb81
    scottb81 Posts: 2,538 Member
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    On the nutrition piece, what do you recommend for the post-run stuff? Typically, I try to eat something like greek yogurt with a handful of raw almonds or something in it so its good fats with protein. I also like Kefir and the Kashi line of cereals... any other suggestions?
    I like a milk shake with a cup or two of milk, banana, scoop of protein powder, a tbs of blackstrap molasses, a 1/4 tsp of salt, and if I'm really hungry 1/3 cup of oatmeal all blended together.
  • brookeg20
    brookeg20 Posts: 54
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    A few months ago I had some minor tendinitis in my achilles. I saw my regular doctor and she told me to stop running for six weeks. I couldn't really stand the thought of taking that much time off, so I saw a doctor who specialized in sports medicine. He told me I could run my easy runs, and that running was actually medicine. He had me ice 20 mins 3x a day and take 600mg of motrin 3x a day for two weeks. You may want to see a specialist, but I would also try rehabbing consistently, not just after you run, for a few weeks.

    Everybody seems to like something different before and after a run. I love a glass of low-fat chocolate milk myself! Congratulations to you on everything you have achieved so far, and good luck in meeting your new goals :) Hope this was helpful.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
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    i always had knee pain when i ran, whether it was because of anything in particular, i don't know. but when i decided to lose weight, i started biking a lot. it helped strengthen my knees and legs with very low impact exercise. it also built my cardio strength. one day it was raining, and i didn't feel comfortable riding in the rain, so i just said "eff it" and went for a run. i did a two mile run in about 30 minutes. a horrible pace, but hey, it was a run!

    also, the knee is not the natural shock absorber of the leg; the calf is. when we heel strike, a lot of shock is put on the knee. if you switch to a minimus style shoe like the new balance ones, will help with changing the way you drop your feet. they recommend that any runner switching their footing go slow, and since you're doing that, i think it would be great for you.

    check out this article on bare foot style running. http://www.nerdfitness.com/blog/2009/11/04/barefoot-running-the-great-debate/
  • Mceastes
    Mceastes Posts: 303 Member
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    I agree with an earlier post that your surrounding leg muscles may be a little weak. Make sure you do some moderate strength training two times a week to include squats and lunges to strengthen those muscles. You can google strength exercises for runners or look at runnersworld.com - lots of good info. there.

    Also, walk as a warm-up, don't go straight into running. You just haven't been doing it that long so your body does need time to adjust if you're having pain. Do a good half mile easy walk before you start running. And like everyone else has said, ice!

    Good luck and don't give up - it's normal to experience some aches and pains when you first start running, just make sure they don't get worse. If they do get worse, continue to seek medical advice, particularly from someone who specializes in working with athletes.
  • lyttlewon
    lyttlewon Posts: 1,118 Member
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    I have this problem with my left knee. I brace in my down time if it is aggravated. I try to concentrate on my posture when sitting at my desk, like not crossing my legs and putting weight on it. I try to concentrate on my form when I run. I also notice it is worse when I am on pavement than on a treadmill. I did an epsoms salt bath last night and that made a BIG difference.
  • vicmonster
    vicmonster Posts: 297 Member
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    I still consider myself a beginner but I had similar problems with my knees and 2 things helped.

    First was to build up my hamstring strength with squats, step ups and single leg deadlifts. I read that the imbalance of strength between the quad and hamstring could cause knee issues and these exercises would help. I must have drank that Koolaide because it worked.

    I also went to a Podiatrist and got fitted for an insert in my running shoes. Instead of going to a running store and getting an "off the shelf" fix, the insert is custom to my feet and can be worn in any running shoe.

    I hope these ideas help you too, good luck!
  • wolfi622
    wolfi622 Posts: 206
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    You could also benefit from doing your intervals in time rather than distance. Slow for 1 min, Fast for 1 min, slow for 30 seconds, fast for 1 minute, etc for 30 minutes. This might get your running strength and speed up there more quickly. Also, of you are running out and about rather than on a treadmill try to find some asphalt rather than concrete as it will be slightly more friendly an impact and be easier on your joints. (Sidewalks can be the worst place to run).
  • zewolf77
    zewolf77 Posts: 173 Member
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    Thanks for all the suggestions. I used some ice on my knee last night and it felt amazing afterwards. I did 40 min of stationary bike this morning and it's a little tender, but I've got ice on it now.

    I've been working the abductor/adductor/lower body strength 1-2 times a week as my routine is cardio/strength/cardio/strength and so on from day to day. I rotate upper and lower body workouts on strength days. I'll look into adding some squats and lunges in there too.

    I looked up the C25K program mentioned above. Though I know I can do more, I'm going to start from the beginning of it and see if I can build up my endurance naturally without energy when I start running again. For now, I'm still running to/from the gym daily, which is about 3/4 mi. I do take it nice and easy as that's my warmup/cooldown time and I do have a mid-foot strike.

    Thanks for the nutrition tips also... hadn't heard about the salt part, but that would make sense to help with cramping.
  • DiannaMoorer
    DiannaMoorer Posts: 783 Member
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    What fixed my knee pains was changing my foot strike from landing on my heel in front of my body to landing on the fore/mid foot under my center of mass. Google "Good Form Running" for videos and diagrams that illustrate what I mean.



    YES!!! I changed my foot strike and now I have NO more shin splints! I was plagued with them for years. I also have a lighter more natural shoe. I love running sooooo much more now!
  • holliph
    holliph Posts: 88 Member
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    Have a look at some of the videos and articles at runnersworld.com

    http://www.runnersworld.com/article/0,7120,s6-241-285--7773-0,00.html

    surprisingly not all knee pain has anything to do with your knees but also may be a result of muscular imbalances, weak glutes and/or hips. There are exercises and stretches that may help.

    This is probably the best advice you could have received!
    Knee pain is not always indicative of the actual trouble spot. I have IT band trouble. There are SO MANY different stretches out there to help each different muscle of the legs and for runners it is crucial to make sure we stretch all the muscles when they are WARM! After you do your warm up walk for 5 minute then stretch! It will help reduce injury and the blood will be flowing nicely to all your muscles.

    Also I always do R I C E when I get home if need be (rest, ice, compression, elevate).

    Someone else did mention where you strike with your foot when running, that will also help as well...toe, mid foot, or heel.
    There is a lot of mechanics to running. There are many great books out there.
    Def check out runners world.

    Good luck
  • Alysgrma
    Alysgrma Posts: 365 Member
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    Bump
  • DiannaMoorer
    DiannaMoorer Posts: 783 Member
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    Cool running's C25K is the program I used 3 years ago.. It is vital you stick with the plan. Don't do more even if you feel you can. Especially if you have a knee problem now. Maybe even do a longer warm up. And learn ALL the runners stretches and do them religiously AFTER you run with out fail. Do not stretch cold muscles. It will all pay off in the long run. Learn proper foot strike. Bad foot strike will cause an endless amount of problems. Good luck!
  • stephvaile
    stephvaile Posts: 298
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    Thanks for your help. I'm going to have to figure out how to back off now :laugh: I'm very competitive, especially with myself and I'm very driven to accomplish things.. I just need to set my sights a little lower for now.

    On the nutrition piece, what do you recommend for the post-run stuff? Typically, I try to eat something like greek yogurt with a handful of raw almonds or something in it so its good fats with protein. I also like Kefir and the Kashi line of cereals... any other suggestions?
    how fast are you going iv been down 7 months with my si joint (sacrum) awfull pain and it was very frustrating but i had to rest and let it heal only walking when it let me now its improving and i run?walk all the time steady away i,m still burning but sometimes you have to go with what your bodys telling you try to strenthen your knee ask a physio for good exercises maybe ask your dr for a steroid injection (thats wat iv been having) but for now if walking is the only thing thats pain free do it until it heals :smile:
  • stephvaile
    stephvaile Posts: 298
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    I agree with an earlier post that your surrounding leg muscles may be a little weak. Make sure you do some moderate strength training two times a week to include squats and lunges to strengthen those muscles. You can google strength exercises for runners or look at runnersworld.com - lots of good info. there.

    Also, walk as a warm-up, don't go straight into running. You just haven't been doing it that long so your body does need time to adjust if you're having pain. Do a good half mile easy walk before you start running. And like everyone else has said, ice!

    Good luck and don't give up - it's normal to experience some aches and pains when you first start running, just make sure they don't get worse. If they do get worse, continue to seek medical advice, particularly from someone who specializes in working with athletes.
    runners world is the best place for running advice in my oppinion this is great advice
  • primalchaos
    primalchaos Posts: 135 Member
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    I had a similar experience even though I run predominately on a treadmill indoors. After the shoes, I needed to play with the incline / speed combination until I had a good workout but not too much on the knees. You can feel the spot where it's most workable and build your endurance from there. I was doing 1 - 2min run, 1-4 minute walk and increasing it as it took more and more to make my breathing labored from the effort (not too much!) Overall, I stuck with distance over intensity and the pain has left but it did take a couple of weeks after the good shoes.

    Keep at it, give yourself a goal either time or distance and vary the impact to keep the pain at bay. As I've seen suggested, good self care as well!

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