Question for runners - YouLookFab Forum

Jules

Not a runner, but have experienced knee pain related to exercise. I've had several trainers tell me to strengthen the hamstrings.

12 years ago

Mona

Veteran

did it help Jules?

12 years ago

Janet

(website)

Veteran

I had knee pain last year during a half marathon, and it was the first time I'd had knee pain while running. It seemed to be related to IT band issues. I have to be very careful to stretch and use a roller (I use The Stick) after every run of more than 3-4 miles.

I would recommend going to a physical therapist who specializes in sports injuries and issues. I started seeing one after that injury last year and it helped a lot. I ran the same half marathon today and feel MUCH better than I did last year at this time!

12 years ago

siniestra

Active Member

i used to be a runner so i opt for using oitments the pretty good one is precise tylenol when you go to bed. drink motrin the night before, day of the race
mmm those bands that have a whole in the knee support awesome and shapes to ur body .

12 years ago

cheryle (Dianthus)

(website)

Veteran

Stretching the IT band gently before a run and longer after made a big difference for me too. I also rotated two pairs of shoes and that seemed to help. If you have had your shoes for some time, it could also be time for a new pair with better support.

Hope you figure it out.

12 years ago

Debora

Veteran

My hubs is a runner and it's usually time to replace his shoes whenever he gets knee pain. I also second Janet's suggestion about seeing a physical therapist or a doctor who specializes in sports medicine. Good luck.

12 years ago

Janet

(website)

Veteran

Great point about the shoes! I forgot to mention that.

I looked at both pairs of my shoes today and realized they are showing a lot of wear, especially on the outer side of the left shoe -- obviously I have an uneven gait (yes, the left leg is longer than my right). I've read so many varying opinions about how often to replace running shoes, but a good running store can take a look at your shoes and let you know if it's time to replace them.

I'm hard on my shoes -- I get two new pairs every spring and fall.

12 years ago

Suz

(website)

Veteran

Physio would be a good idea. They will know who to suggest at the Runner's Room, but if they don't, PM me, Mona - I have a couple of recommendations. Definitely try foam rolling. It hurts like crazy the first few times but it is helpful.

12 years ago

velvetychocolate

Veteran

It's been a long time since I was a runner, but just in case this helps:

I was *running all the time*, gearing up for the annual Vancouver Sun Run, when my knee began acting up.

Complained to my GP (regular family doctor) and she sent me to an orthopedic surgeon AND a "sports medicine specialist". The orthopedic surgeon wanted to operate. I got to the sports medicine guy (same hospital, St. Paul's in Vancouver), and he was convinced that if I just got the right shoes and did the right 'rehab' style exercises, I could avoid surgery.

I went with Sports Medicine Guy's ideas. Turns out I have feet that 'over pronate' and needed to get to a proper running shoe shoe store and have my walk/gait analyzed and a specific type of shoe recommended. After that - it was strengthening my quads. The 'prescription' ? Three sets of thirty squats, three times a day with some big fat weights on my quads (yeeouwwch!). Sounds pretty severe - and yeah, it was kind of tough - but you know what? It worked. No surgery required and my knees don't bother me at all - even though I'm not a runner anymore (pretty much a slug, to be honest).

If my knees start acting up - I know it's the shoes, I need running shoes designed for people that 'over pronate' and I also sometimes need an insert in my shoes to deal with super high arches. Other than that - whenever things go weird, I start up with the squats again - seems to stabilize the knees like nobody's business.

Recommend:

Get yourself to a proper running shoe store - get them to figure out if you have pronation issues and/or arch issues, and get their recommendations on shoes. I know, running shoe stores have shoes that are way expensive, but it's totally worth it - because they do seem to know what they're doing. Getting the right shoes might totally solve the problem. Worth the premium price to go to a proper running store, imo.

See if you can't get your regular doctor to send you to a sports medicine specialist - I was just this regular out-of-shape person trying to get fit, and I ended up getting sent to some guy who deals with major-league sports teams - someone who really knew what he was doing. Saved me from surgery, and gave me tools to fix the problem myself.

Agree with Janet's idea to see a physiotherapist. I was lucky in that my doctor took it upon herself to send me to another doctor specializing in Sports Medicine (instead of physio). Physio would be the norm, no idea why my GP sent me to a sports medicine doctor - might have been she was already sending me to an orthopedic surgeon at the hospital and sports medicine guy worked there too. <---editing to add: I've had very good luck with physiotherapy as well, and agree 100% with Janet that this might be the way to go about figuring out and fixing your knee issues.

Not sure where you are exactly, but see if you can't find something like this (below link) in your area to help with knee/running problems:

http://www.sportmedbc.com/

You can fix this knee pain and still keep running. Might need new shoes, inserts, a 'progam' to strengthen other areas surround the knee or what have you. Might be as simple as hamstring stretches or the like.

Best wishes for getting this fixed.

12 years ago

Mona

Veteran

Thanks Janet, I have prescription from my doctor for the physio but I was hoping I was hoping the pain would go away on its own. THis week i will definitely make an appointment.
Siniestra, great point about ointments.
Dianthus, Debora and Janet I never thought it could be the shoes. I will ask the running room to help me out a shoe today when I go running.
Suz, I will pm you soon.
VC, Thanks a lot for such a detailed response. I didn't know that sports medicine guy even existed. That is definitely something to look into if physio doesn't work for me. I go to the running room to meet with a group of people who run together and I realize that the shoes are there are just crazy expensive. but this is something that needs to be taken care of soon. so I will get one of the associates to help me pick out a shoe.

12 years ago

Mo

(website)

Veteran

I did get this around the 5th mile during my training for my half. I was seeing a chiro, and she adjusted both my hip/pelvis and my knee itself. but, yes, odds are it is a tight IT band pulling stuff out of place.

12 years ago

Carla

Veteran

You've gotten good advice. I'd second getting your gait/ shoes checked at a reputable running gear shop, and checking in with the physio. Try to get a physio who knows your sport as well. Physio will help deal with the discomfort and teach you the techniques, stretches, and strengthening exercises to help overcome any imbalances that might have contributed to the problem.

If you do a lot of road running, it could be the cantilevered pavement ( to promote water run off). Always running towards traffic, your right leg hit the ground higher than your left. I've gotten 'highway hip' this way, but it could lead to knee issues too. If you run on a treadmill, setting the incline to .5 or 1 can help as well. Also, remember to increase mileage and effort incrementally (10% rule). I believe the most frequent cause of running injuries is too much, too fast, and too soon.

12 years ago

Mona

Veteran

Thanks runclara and Mo, I took up running a few months ago at a beginner's level and have been steadily increasing the distance. I run with a group from running room. Today I got my gait checked at the store and was told that I am landing on my left heel instead of at the ball of the foot. The salesman was very helpful and gave me a few suggestions about how to improve my stride while running. I also invested in a new pair of running shoes with more stability. Hopefully these will take care of my knee.

12 years ago

Ingunn

(website)

Veteran

I think this partly will sort itself out when you gain more strength. I've had the same difficulties while starting out, and as long as you don't overdo it, you will get stronger and better, and the pain will stop. I think it is a signal that you need to maintain the level you're on for a while, and it is a good idea to strengthen your muscles in your calves and your hamstring by doing additional (in addition to the actual running) exercises for that.

12 years ago

Raisin

Veteran

Mona I have been running for about 12 years and the only time I have or do experience any leg, knee or joint pain is when I'm wearing shoes that are either the wrong support for my foot, or that are too worn out. If you know you have the proper shoes, maybe try a new pair. They do wear down quickly. And if you're not sure about your shoes, get yourself evaluated by someone who knows what they are doing, and get the right shoes. Then try those shoes at home on the treadmill. I had new shoes this past winter that felt fine in store, but I had horrible pains down my entire leg after just 10 minutes of running. They let me exchange them, and I went back to my old model, and no more leg pain. Also, make sure your shoes are big enough. The longer you run, the more your foot will swell and expand. I wear an 8-8.5 in "normal' shoes and while training for this marathon I've had to go up to a 9.5 running shoe. The foot needs room! Good luck!

12 years ago

Kalli

Active Member

The first thing I thought since I've been running forever is the shoes. You probably have good shoes but do you keep track of the mileage on them? I replace mine depending on the type every 150-300 miles (it gets to be expensive).

The next thing is probably the surface you might be running on, if you run on the asphalt on the street one foot is higher than the other so it puts more pressure on one leg. Have you tried running on other surfaces to see if you still have pain, aka treadmill, dirt, rubber track.

To alleviate knee pain, it's actually REST that heals things. I'd wait 2 weeks to start running again. If you do insist on running, go to a good doc and he'll probably knee wrap/tape to support the knee.

Also, what kind of pain exactly? Does your knee hurt when you walk?

I also read that you started running only a few months ago, so it must be the shoes and I'm thinking how often do you run a week? Plus, i would definitely concentrate on putting more weight on your right foot or see a running coach to fix your running style. It's hard to fix at first, but being injury free is helpful to keep running. I paid for a running analysis a while ago and it definitely paid off.

12 years ago

Sarah A

Veteran

I hope the new shoes are working well. I second the physio recommendation. I have been running 20 years and work to improve your strength, balance and flexibility almost always help to resolve running injuries. A sports physio should be able yo determine your specific weak or unbalanced areas and rec. exercises to help. Googling the "myrtle" routine is a great place to start. Most women have weakness in their gluteus medius muscles (leading to IT problems) or the medial head of the quadricep leading to excessive inward movement of the knee so i would start there if you feel you need to open conversation with the physio. Landing on thr balls of the foot with a proud upper body stance will also be a good habit pattern to develop. I hope your pain resolves quickly

12 years ago

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