Begining running, knee pain
06-10-12, 11:53 PM
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Begining running, knee pain
I have recently been working on running to participate in an annual event held in my home town.
As one of the only guys I know who got an F in physical education in both high school AND college despite trying my hardest, this is a real challenge.
Five years ago I started biking, and can do back to back centurys in pretty hilly country. Not very fast, but plenty of endurace. It took me a long time to get there, but my cardio is strong.
Heres what I have been doing. Riding four miles(I am pretty much car free)to the track, figured starting out on a nice rubberised flat surface would be good. Baseing my efforts on the couch potato to 5k program, even though I am not really a slug. Running half the track and then walking(1/4 mile track). Started at one mile. For the first week, doing this every other night. I am now up to running 3/4 of the track and walking the rest, up to 1 3/4 miles, still every other night, with one two day rest. Tonight on week three I did 1 3/4 mile, but ran two full quarter mile stretches along with the walking portion.
Its getting easyer to do the actual running, the muscle groups that I am using feel good with the training pace, no aches, but I can tell they are getting a workout. But my knees are twingeing, light pain on the inside of the knee cap. On the ride home, I don't feel any pain.
This also happened when running in school(15 years ago)which is what led to being unable to run the required times for a passing grade. I have read about building up bone density, but as a backpacker and someone who stands a lot while working that might not be a big problem. Right now my weight is 215 at 6'1'', trying to get down to 200, a decent weight for my frame and muscle mass. Started at 225.
When I started riding, I had some serious knee pain before learning to spin at a higher cadence, and proper fit, Q factor, all that.
So, I have decent shoes, am not running all out, but about a light jog. As a child my Achilles tendons were diagnosed as being shorter than the norm, so suffered from chronic pain up to the age of 12. This is not giving me any problems yet, but could be a factor. Because of this, my goal is to just get up to 5k. From there depending on if I can become pain free, I might think about doing more.
Any suggestions would be welcome, but I am begining to suspect that some physiologys just might not be meant to run. Lucky I have never lived in an area with large predators
As one of the only guys I know who got an F in physical education in both high school AND college despite trying my hardest, this is a real challenge.
Five years ago I started biking, and can do back to back centurys in pretty hilly country. Not very fast, but plenty of endurace. It took me a long time to get there, but my cardio is strong.
Heres what I have been doing. Riding four miles(I am pretty much car free)to the track, figured starting out on a nice rubberised flat surface would be good. Baseing my efforts on the couch potato to 5k program, even though I am not really a slug. Running half the track and then walking(1/4 mile track). Started at one mile. For the first week, doing this every other night. I am now up to running 3/4 of the track and walking the rest, up to 1 3/4 miles, still every other night, with one two day rest. Tonight on week three I did 1 3/4 mile, but ran two full quarter mile stretches along with the walking portion.
Its getting easyer to do the actual running, the muscle groups that I am using feel good with the training pace, no aches, but I can tell they are getting a workout. But my knees are twingeing, light pain on the inside of the knee cap. On the ride home, I don't feel any pain.
This also happened when running in school(15 years ago)which is what led to being unable to run the required times for a passing grade. I have read about building up bone density, but as a backpacker and someone who stands a lot while working that might not be a big problem. Right now my weight is 215 at 6'1'', trying to get down to 200, a decent weight for my frame and muscle mass. Started at 225.
When I started riding, I had some serious knee pain before learning to spin at a higher cadence, and proper fit, Q factor, all that.
So, I have decent shoes, am not running all out, but about a light jog. As a child my Achilles tendons were diagnosed as being shorter than the norm, so suffered from chronic pain up to the age of 12. This is not giving me any problems yet, but could be a factor. Because of this, my goal is to just get up to 5k. From there depending on if I can become pain free, I might think about doing more.
Any suggestions would be welcome, but I am begining to suspect that some physiologys just might not be meant to run. Lucky I have never lived in an area with large predators
06-11-12, 04:34 PM
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Frankly, this sound like Runner's Knee....which usually happens when someone tacks on to much mileage too soon. That doesn't seem to be the situation, here. So my best guess is this is one or both of mechanics and wrong running shoes (improper shoes can cause bad mechanics).
You should probably take look at the type of running shoe you have now, its mileage, and whether it's the right type for your weight, running style, and foot. Incidentally, if it is the beginnings of Runner's Knee you can likely nip it in the bud by not running for a short while, icing, and Alleve.
You should probably take look at the type of running shoe you have now, its mileage, and whether it's the right type for your weight, running style, and foot. Incidentally, if it is the beginnings of Runner's Knee you can likely nip it in the bud by not running for a short while, icing, and Alleve.
06-13-12, 02:00 PM
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I agree with getting proper shoes, if you haven't yet done so. Also, stretch the heck out of your legs because if stiff, can cause a lot of pain while running.
06-13-12, 07:43 PM
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Thanks for the replies
At first I was using some north face hedgehogs, meant as trail runners. They are brand new, and this is my fourth pair, so I know they are a comfortable shoe that fits well. I use them for light trail backpacking and every day use. On the second week I went and bought a pair of Adidas supernova glides. They feel very light, but the knee pain started on the third run with those shoes. Even so, I don't blame them so much. This is the same pain that I have always experienced after running. This biggest difference is that this time I wanted to do it, so tried harder. Even when a teenager I told coaches to bite me once the pain hit, so did not keep going like I did this time. And no, no coach ever had any answers other than "keep running you fatso".(can you tell that I'm not a big fan of coaches?)
As of right now, I have not run since my post, and I am sort of gimping around the house. Stairs are a hassle. Riding a bike is not, but I am limiting that to the least amount I have to ride, about ten miles round trip a day, taking it easy. I have even taken my work truck out, which I usualy only do when I have a realy bad cold.
When I did the running, I spent about ten minutes stretching before and after, with a five minute warm up walk as well. The bike ride to the track has some stiff hills, but I took it pretty easy. What really suck is my wind is fine, and there was barely any muscle soreness other than some calf muscle which actualy felt good and faded by the third time out. I took it easy mostly to see how my knees reacted.
At this point, I am saying to heck with doing the event if there is the risk of injury. A friend of mine who runs pointed out that no one is going to cut my cookie ration if I can't run. At this point I just want to get back to the point where I can walk pain free. I average about four miles a day walking in my regular day of work, so that is more important right now.
At first I was using some north face hedgehogs, meant as trail runners. They are brand new, and this is my fourth pair, so I know they are a comfortable shoe that fits well. I use them for light trail backpacking and every day use. On the second week I went and bought a pair of Adidas supernova glides. They feel very light, but the knee pain started on the third run with those shoes. Even so, I don't blame them so much. This is the same pain that I have always experienced after running. This biggest difference is that this time I wanted to do it, so tried harder. Even when a teenager I told coaches to bite me once the pain hit, so did not keep going like I did this time. And no, no coach ever had any answers other than "keep running you fatso".(can you tell that I'm not a big fan of coaches?)
As of right now, I have not run since my post, and I am sort of gimping around the house. Stairs are a hassle. Riding a bike is not, but I am limiting that to the least amount I have to ride, about ten miles round trip a day, taking it easy. I have even taken my work truck out, which I usualy only do when I have a realy bad cold.
When I did the running, I spent about ten minutes stretching before and after, with a five minute warm up walk as well. The bike ride to the track has some stiff hills, but I took it pretty easy. What really suck is my wind is fine, and there was barely any muscle soreness other than some calf muscle which actualy felt good and faded by the third time out. I took it easy mostly to see how my knees reacted.
At this point, I am saying to heck with doing the event if there is the risk of injury. A friend of mine who runs pointed out that no one is going to cut my cookie ration if I can't run. At this point I just want to get back to the point where I can walk pain free. I average about four miles a day walking in my regular day of work, so that is more important right now.
Last edited by shipwreck; 06-13-12 at 07:53 PM.
07-05-12, 12:13 AM
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Howdy, I'll throw this in as kind of a "For what it's worth" suggestion
I've always had the same knee pain you describe, in my right knee only, and for the past 15 years or so. I chalked it up to "20 years of playing basketball". (I'm middle aged)
So I dealt with the pain and ice packs afterwards helped.
Well, about 2 months ago, before a sprint tri, I decided on a whim to get a sports massage. They found a nice knot of muscle on my quads close to the knee, interesting. So I said do what you can!
She bent my leg so the quad was tensed, and used the heel of her palm to press in the knot and hold for 15 seconds (similar to how you use a foam roller, and wait for the muscle to relax, then knead back and forth a little)
She repeated this 3x, then place a very hot towel on top for 1-2 min.
When I was done with my massage, I stood up and walked around... I couldn't believe it...no knee pain!
Did some light jogging down the hall, same thing.
I was really surprised and ecstatic.
Since then, I've done 2 sprints (5mi run and 3 mi run), and had almost zero knee pain.
Ok I know it's probably a long shot, but maybe do some foam roller on those quads, or get a massage by a sports therapist type that works with athletes.
See if you have some knots or tightness that's causing your kneecap to not be perfectly centered in the V-groove.
Another thing to focus on is to do strength training equal amounts for hamstrings and quads.
Good luck!
I've always had the same knee pain you describe, in my right knee only, and for the past 15 years or so. I chalked it up to "20 years of playing basketball". (I'm middle aged)
So I dealt with the pain and ice packs afterwards helped.
Well, about 2 months ago, before a sprint tri, I decided on a whim to get a sports massage. They found a nice knot of muscle on my quads close to the knee, interesting. So I said do what you can!
She bent my leg so the quad was tensed, and used the heel of her palm to press in the knot and hold for 15 seconds (similar to how you use a foam roller, and wait for the muscle to relax, then knead back and forth a little)
She repeated this 3x, then place a very hot towel on top for 1-2 min.
When I was done with my massage, I stood up and walked around... I couldn't believe it...no knee pain!
Did some light jogging down the hall, same thing.
I was really surprised and ecstatic.
Since then, I've done 2 sprints (5mi run and 3 mi run), and had almost zero knee pain.
Ok I know it's probably a long shot, but maybe do some foam roller on those quads, or get a massage by a sports therapist type that works with athletes.
See if you have some knots or tightness that's causing your kneecap to not be perfectly centered in the V-groove.
Another thing to focus on is to do strength training equal amounts for hamstrings and quads.
Good luck!
07-05-12, 08:00 AM
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As others have stated make sure you go to a local running store and have your gait analyzed. Are you an over / under pronater? You need to get the proper shoes and possibly insoles to match your gait. When I started running a few months ago I ran in some running shoes I bought off the rack. Started getting some knee pain, went to the LRS and had my gain analyzed. Found out I am an overpronater got proper shoes and some superfree insoles to keep my arch from collapsing. No more knee pain.
