Cathe and runners --- Running pain - why?

[RhiannonW]

When I run, after about the 2 mile mark, my left knee begins to hurt with every step. It's the outer part of my knee cap and underneath it. Would this more likely be a knee problem, lack of conditioning(this is my first run of the year), or my running shoes? I do not have pain at all doing step or intense floor workouts. Last year when I ran my knee would begin hurting at the 4 mile mark and it wasn't nearly as intense. I could run through it. Sometime it would go away, sometimes just nag me.
Has it been your experience that a knee brace would help at all, or should I spend that money elsewhere?

Thank you for any advice or suggestions.

 

[HeatherRH]

What surface are you running on? My knees and ankles hurt when I run, but only on concrete sidewalks when I run on my treadmill I have no pain whatsoever. How old are your shoes? If you are running/jogging a lot you should replace your shoes every 300-500 miles.

 

[amy_b]

I have had 2 knee surgeries and just ran a half marathon. If you think it might be the shoes, definitely replace them and perhaps take a few days off. Sometimes, that is all you need.
I find that in order to protect my joints, I need to limit my running on concrete to about 1 long and 1 short run per week. You also might find that taking short walk breaks helps with the injury management. If you continue to have problems after doing these, your doctor should be able to help you determine if the problem lies with the cartilage, muscle, bursa, or bones, which would each be treated differently.
I use a puzzle mat floor for step and kickboxing and I vary my cardio between all three activities- step, running, and kickboxing- to keep a variety of movements and impact, while still maintaining a very high level of conditioning.
Good luck!
Amy

 

[Cathe Friedrich]

Hi Rhiannon! It could easily be both of those issues. If it is your first run of the year and you already felt this, take a few days off to let the inflammation go down. In the meantime, definitely go get fitted for running shoes, a proper fit makes a world of difference. Then after a few days off and wearing your newly fitted shoes, do longer walking warm ups, say 10 to 12 minutes, gradually getting more brisk after the 7 minute mark. Then run for a bit, say a mile or a bit more and then start your cool down. Do a thorough stretch after your cool down, especially for your calves, hamstrings, ITband, and quads. Run no more than 2 times a week for the first 3 weeks and then gradually increase your frequency and duration over a period of two to three months. This should provide a strong foundation for your running program. The key thing to remember is to never do, or increase, too much too soon. This always invites injury.

Replace your shoes every three to four months and also pay attention not too run at a time when you have food in your belly. This can disrupt your energy and committment to your run.

Good Luck!

 

[maddiesmum]

Knee pain around the side or below knee cap are related to the fit of the running shoe (maybe you pronate and hence the knee-cap is not articulating properly) and also ill-developed quads, or an imbalance between the strength of the hamstrings and the relative strength of the quads. head to sports section of local and good bookshop and read up on this condition if you can. It is treatable and preventable.

 

[cmr16]

You have Illio Tibial Band Syndrome. Do research on the internet - it is a common problem for runners, but very frustrating. I have found that it is alleviated by stretching my glute muscles.