Running Advice: Knees hurting

[DaveDQ]

I'm not a hardcore runner. I run 3 miles everyday and am currently "training" to run an 8K at the end of April.

Here's my problem. My knees are really aching lately. I've never had them hurt like this, but both hurt in the same way. It's right at the bottom of the knee cap, to where if I tap on the area with my finger it hurts. They hurt most when I'm finished, then about a 1/2 hour later, they feel better.

I run on road pavement with a decent pair of Reebok running shoes.

I'm just wondering if anyone has some advice on this. I googled it, but couldn't find much info on what I'm feeling.

Thanks

[Heelfan71]

Re: Running Advice: Knees hurting

Have you checked the padding in your shoes? Could be worn out. Poor Hydration can cause this too. Drinking enough water ??

Found this too. Runners Knee usually happens when people approach the 40 mile per week for the first time

http://www.coolrunning.com/engine/2/2_5/194.shtml

[DaveDQ]

Re: Running Advice: Knees hurting

I had taken a look at that site earlier this morning, and the Iliotibial Band Syndrome seems closest.

I haven't tried more water, and I actually don't drink much before, so I'll do that.

Thanks

[funky_chicken]

Re: Running Advice: Knees hurting

Trying running on a softer surface such as grass or sand which lessens the shock and impact on the knees.

[bryan_05]

Re: Running Advice: Knees hurting

If you are still in school go to the trainer. I have IT band tendinitis and it SUCKS!

-You may not have the correct shoes for your pronation
-You may not be stretching enough
-Your IT band may be pulling on your knee cap.

Look through runnersworld.com , I have been able to find a lot of good information through that site.

[DaveDQ]

Re: Running Advice: Knees hurting

Thanks. I'm 12 years out of college, so the only trainer I have is my ipod and Rocky soundtrack.

I'm going to rest the next few days and continue to read up on somethings. I've been running for a good amount of time now, but this has been the first time I've gotten pain like this. For it to be in both knees tells me I'm doing something wrong or I'm not using the right equipment.

[BaseballCtchr]

Re: Running Advice: Knees hurting

While we are talking about knees....

Alright a year ago I came off of the mound in tennis shoes and my right leg came out from under me and ended up under me. I am not sure what happened between the slip and the knee under me because it happened so fast. Anyway the knee was swollen for a week and felt like it was going to go in the other way. I'm a catcher and it hurt really bad to squat and the next day it would swell. Now a year later if I make quick turns and breaks or squat the next day it will be sore and swollen. The pain is in the back and around the bottom to the inner side of the knee cap. It also now makes this click noise. Anyway, does anyone know what this is?

[Scottdau]

Re: Running Advice: Knees hurting

If your knee is hurting stop running as much. Also, do you run on a track? I heared that it is bad for your knees to run on roads or asphalts.

[TheTruth916]

Re: Running Advice: Knees hurting

2 things you might also want to look into while running that much.

- get blue superfeet insoles
- then get either Asics, New Balance or Brooks in the price range of $80+

[Shaver]

Re: Running Advice: Knees hurting

Shoes make a huge difference! Get them at a running store. You really need someone who knows what they're doing to get the right shoes for your pronation.

Makes a world of difference!

Good luck on the 8K.

My first 5k is Father's Day weekend.

[RubenDouglas]

Re: Running Advice: Knees hurting

once you know your prognation, check out roadrunnersports.com and go from there.

80% of nikes are for neutral or high arch runners.

most people that ive known or seen have had average arches and need some stabilization

[DaveDQ]

Re: Running Advice: Knees hurting

I found out what's going on. I have some sore patella ligaments, which are due to running too hard. I took a 24 hour break and they fel a lot better.

Yesterday, I ran again and they were hurting again. I'm going to take a few days off and run less.

I was running 3 days a week, and then I went to everyday of the week, going an extra mile. I'm concerned though. The 8K is about 5 miles and I want to be sure I can go the distance at my choice of pace.

I just want to go the distance.....lol

[Rodster]

Re: Running Advice: Knees hurting

I found out what's going on. I have some sore patella ligaments, which are due to running too hard. I took a 24 hour break and they fel a lot better.

Yesterday, I ran again and they were hurting again. I'm going to take a few days off and run less.

I was running 3 days a week, and then I went to everyday of the week, going an extra mile. I'm concerned though. The 8K is about 5 miles and I want to be sure I can go the distance at my choice of pace.

I just want to go the distance.....lol

I quit running/jogging a long time ago for the same reason, it kills your knees, shins and ankles over a period of time, even if you use the most high tech running equipment. I went to Walmart and purchased a recumbent a.k.a. "sit down" stationary bike and I get a much better workout than running and it's less stressful on the body parts.

[pk500]

Re: Running Advice: Knees hurting

I found out what's going on. I have some sore patella ligaments, which are due to running too hard. I took a 24 hour break and they fel a lot better.

Yesterday, I ran again and they were hurting again. I'm going to take a few days off and run less.

I was running 3 days a week, and then I went to everyday of the week, going an extra mile. I'm concerned though. The 8K is about 5 miles and I want to be sure I can go the distance at my choice of pace.

I just want to go the distance.....lol

You have patellar tendonitis. Been there, done that, as I was a competitive long distance runner for seven years, in high school and college.

There are ways to combat patellar tendonitis:

1. Run on soft surfaces until symptoms subside. Avoid asphalt and especially concrete. Try to run on grass or dirt trails.

2. Get good shoes. Worn-out running shoes or cross-trainers/hoop shoes will exacerbate your problem. You need good cushioning. You also need to check your old shoes from the rear for pronation. Are the heel counters (back of shoe) leaning toward the inside? If so, you're a pronator and need a shoe with good motion control, which will reduce the pronation. That pronation will add to your patellar tendonitis if it's not in control.

3. Finally, patellar tendonitis often is a sign of weak quadriceps muscles. Your quads aren't strong enough to properly absorb road shock and keep your knee aligned despite pronation, so the patellar tendon is stressed and forced to do that work, and pain is the result. You need to strengthen your quads, but the traditional quad training methods of weighted squats and leg lifts are the WORST thing you can do for you knees when you have patellar tendonitis.

Instead, you must do isometrics. Sit on the floor with your legs in front of you while watching TV or sitting in a chair. Flex your leg so it's completely straight, with your knee is locked and the tops of your toes pulling back toward your shin, and you'll feel your quad muscles flexing. Hold it for a two-count, and switch legs. Do a set of 10 on each leg. Repeat a few times per day. This will strengthen your quads without putting any strain on your patellar tendon.

Finally, and this is a biggie: You MUST ice your knees as soon as you're done running, even when you're starting to feel better. Ice is vital to reduce the swelling that occurs when a strained or healing tendon is used vigorously.

Good luck, man!

Take care,
PK

[DaveDQ]

Re: Running Advice: Knees hurting

You have patellar tendonitis. Been there, done that, as I was a competitive long distance runner for seven years, in high school and college.

There are ways to combat patellar tendonitis:

1. Run on soft surfaces until symptoms subside. Avoid asphalt and especially concrete. Try to run on grass or dirt trails.

2. Get good shoes. Worn-out running shoes or cross-trainers/hoop shoes will exacerbate your problem. You need good cushioning. You also need to check your old shoes from the rear for pronation. Are the heel counters (back of shoe) leaning toward the inside? If so, you're a pronator and need a shoe with good motion control, which will reduce the pronation. That pronation will add to your patellar tendonitis if it's not in control.

3. Finally, patellar tendonitis often is a sign of weak quadriceps muscles. Your quads aren't strong enough to properly absorb road shock and keep your knee aligned despite pronation, so the patellar tendon is stressed and forced to do that work, and pain is the result. You need to strengthen your quads, but the traditional quad training methods of weighted squats and leg lifts are the WORST thing you can do for you knees when you have patellar tendonitis.

Instead, you must do isometrics. Sit on the floor with your legs in front of you while watching TV or sitting in a chair. Flex your leg so it's completely straight, with your knee is locked and the tops of your toes pulling back toward your shin, and you'll feel your quad muscles flexing. Hold it for a two-count, and switch legs. Do a set of 10 on each leg. Repeat a few times per day. This will strengthen your quads without putting any strain on your patellar tendon.

Finally, and this is a biggie: You MUST ice your knees as soon as you're done running, even when you're starting to feel better. Ice is vital to reduce the swelling that occurs when a strained or healing tendon is used vigorously.

Good luck, man!

Take care,
PK

PK, you are right on. I spoke with a guy at my church that is very informed about running and he told me the exact same thing.

this past week, I have rested, iced and lowered my pace. Just today I got back to 2 miles with very little pain.

It's looking like I'll be ready for the race. I can't wait.

Thanks again.