Road running - sore knees

Cyrus

My new years resolution is to run home two evenings a week from work (about 6.5k) which i have been keeping to, doing it in 40 min at the moment so not breaking records but jogging all the same.

Im 6 1 and just under 13st (27 yrs old) and was always reasonably fit, just got out of the habit in 06.

Im wearing a decent pair of asics (new) but im finding my knees getting sore (maybe more uncomfortable than sore) when im running now, will my legs get used to the hard ground?

im not stretching, should i be and would that help?

Diamondmaker

Well for a start you could have picekd up a pair of Asics designed for Pronators or some other non normal foot position.

Asics are perhaps the best manufacturer of specialist shoe for different foot types and running positions. If you got a shoe that helps correct a Pronator and you are the opposit, it could be this causing a twist in your knee.

I "collapse" heavily on my left ankle causing a twist, did not realise until I had a gait analysis. Bets thing I ever did, had shoe custom slected for my style and had an insole customised for my feet also. years of dodgy knees gone.

My collapsing on the left side caused a twist in the knee, which naturally caused a whole load of structural imbalances and caused knee and hip pains when running and long walks.

If you are suffering and plan to stick with it I would reccomend a gait analyis if the discomfort / pain is driving you to quit.

rovers_runner

Don't stretch so much as warm up - jumping jacks, sit ups, press ups, lunges (they don't isolate any muscles)
You'll need to warm up in this cold weather, have went out the last few evenings after warming up and the joints handle it far better in the cold weather when they are active for even a few mins before hand.

Also I'd recommend taking glucosamine every day after you run.

Cyrus

ok, im also wearing a small backpack with a pair of shoes and a few bits in it, someone said this could be affecting my stride?

Roper

Cyrus wrote: »

ok, im also wearing a small backpack with a pair of shoes and a few bits in it, someone said this could be affecting my stride?

AFAIK you tend to neglect knee lift when you've a weight on your back. You can get your stride analysed to see but if it's only a pair of shoes I doubt it's causing your pain.

Road running is harsh no matter what the shoe though so it is really easy to hurt yourself.

BaZmO*

Could it just be that you're doing too much too soon?

Why not walk home one day and run home the other until your body starts to get used to the training again. A 40min run can be quite strenuous on a body that hasn't been used to exercise in a while.

Jiffy Joe

Hi, sorry to bring this back up. I am having a similar issue.

I was into fitness for years (late teens) then nothing for about 3 years.

Then last year while in OZ i decided to get a bit fitter. Anyways I got to the stage I was doing 10k's every day or second day, 4-5 times a week, with no issues, on concrete too.

When i returned home i didnt run for a while then started infrequently around september. Since the new year i have been trying to get back into it but (10k 3 times a week) i am now having really bad knee pains. Not muscular, feels like the knee joint or somthin, a sharp pain on the outside or each knee. I get it every day now and what aggrivates it badly is going up or down stairs. I have no idea what to do any suggestions?

When I say 10k i mean a 2k walk to start with streaching then 10k run, then 2k walk to cool down.

Any help would be great

Kieran


oh yea i also take el-carnation before i go running, only a recommended dose though

Reg'stoy

Over training, need new runners .........., best advise would be to get to get it checked out by a physio/doctor.
By the way what's el-carnation ?

Jiffy Joe

thanks for the reply. actually, i got new runners when i got home, i think they are asics, very comfy and a lot softer/cushion-ier than my old ones. My running 3 times a week is not hard, if i could i would run every evening, as i enjoy it and a great way to de-stress. I dont get stiff and my leg muscles arent really stiff/sore the next day.

basically what i am trying to say is without this knee pain i would be able to go 15 k's handy enough so its frustrating! the last few times i ran i got about 8k's and my knees gave up...

my bad, its l-carnitine, i was recommended it in OZ
"...plays a vital rolein fat metabolism by making fatty acids available for energy in tissues, especially muscles"
im no expert but basically i think it helps break up excess fat to keep the body hydrated during excercise... what i find is i can run 10 - 15ks and need no fluid intake (water) and ill not end up with a rug like tongue!

oh yea, would i be able to walk in and make an apointmen at that place in the bon secours or would i be better off going elsewhere, as i live not to far from there...


Kieran

lolo2

hey kieran,

*sounds* like patellofemoral syndrome, overuse injury ... but definitely have it checked out by a qualified physio. i ain't qualified! rice (rest, ice, compression, elevation) followed by strength exersizes, properly fitted footwear and gradual increasing of mileage is the standard advice for it. (nursing a friend through it at the mo!) Best of luck

Jiffy Joe

Thanks mate,

I just wanted an idea of whether I should go to a doctor or physio or elsewhere. I will organise to see a physio, and I will mention what you said, see if it makes sence to him/her

Thanks again

Kieran

lolo2

lolo2 wrote: »

gradual increasing of mileage

sugar and that could sound very wrong too! what i meant was if your aim is to increase mileage, then do it very gradually -- not "you should increase to get better"! sorry bout that

paulksnn

Hi Jiffy,
Sounds like something that I have as well at the moment. I was away for the weekend, and went running 2 days in a row - so it was caused by overuse.
If it's on the outside of the knee (like me), it's probably worse when you go down hill. Iknow what you mean, it feels like a ligament is strained or something.
I found this:http://www.med.umich.edu/1libr/sma/sma_knee-ili_sma.htm
Rest first off.
Then stretches,
and maybe slowly getting back to the running.
Let us know how you get on.

Jiffy Joe

@lolo2: no hassle, i know what you mean. when all is sorted hopefully, the aim is to be able to jog 20k in one go eventually.

@paulksnn: sounds very very similar! and the reason could be true as i do stretch but id say not properly. i have an apointment with a physio tomorrow morning I will let you know how it goes

Thanks again

Kieran

Jiffy Joe

@lolo2: no hassle, i know what you mean. when all is sorted hopefully, the aim is to be able to jog 20k in one go eventually.

@paulksnn: sounds very very similar! and the reason could be true as i do stretch but id say not properly. i have an apointment with a physio tomorrow morning I will let you know how it goes

Thanks again

Kieran

tunney

sounds very much likte ITBS, shoes that don't suit your foot can cause it appear.

Go to a physio.

Jiffy Joe

yea, ill bring my runner with me to show the physio

Odysseus

Roper wrote: »

AFAIK you tend to neglect knee lift when you've a weight on your back. You can get your stride analysed to see but if it's only a pair of shoes I doubt it's causing your pain.

Road running is harsh no matter what the shoe though so it is really easy to hurt yourself.

Hi Roper, would you mind expanding on this as I am due to start back packing building up to 15-20kg so I'm intterested in different opinions. Cheers.

Jiffy Joe

Ok went to the physio today and basically the lady checked my knees and in my case I have hurt or stresses/bruised or whatever the word is, the tissue behind the kneecap and it is quite tender. Basically brought about from starting to run after a 3 month break and running 2 or 3 nights on the trot.

Also she said my right leg, hip, and glute (spelling?) are slightly bigger than my left and the muscles are tenser so thats causing a kind-of imbalance. I got some streches to help that and have to run every second day but ONLY until I get pains , even if I do 2k's or 400 metres. I have another appointment in 2 weeks. So im off for a run!

paulksnn: go to a physio, well worth it...

I went to the DCU sports clinic place in Glasnevin, seemed very good.

Kieran