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Knees get sore when I start to run faster

there is a great old thread on the site about sore knees from running, but I want to start a new discussion about knee soreness when I increase my overall speed and pace.

I went through a period where my hamstrings were very sore and I addressed that by aggressive strength training. It seems as if my knees are now my "weak spot." Is this something to just go through or are there exercises that will strengthen the knees?

thanks!

-habib


Wed. Dec 30, 9:42am

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Football players get knee injuries all the time and strengthen just their knees. They do a lot of controlled lifting to gain strength and mobility. Often times cortisone is needed but not always. The cortisone is mainly used because they are on time constraints and need to real quickly.

Wednesday, December 30, 2009, 1:12 PM

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I know that for distance runners strength training is essential to prevent injury. And strength training 2x per week is usually recommend for all long distance runners. Because on long distance runs, body can break down musclesfor energy after body runs out of sugar, strength training is really important to strengthen all the lovely muslces around knee that keep it stable during the run and prevent injury. Also yoga/streching and a properly fit pair of shoes could also reduce stree to knee and reduce pain.

Unfortunately, although knowing the benefit of weight training, I am currently not doing enough (which probably, oky most likely, my mild case of patella femoral syndrome... boo). But, I definitely plan to do more in strength training, yoga, and cross training in 2010 to eliminate the issue once for all.

check http://www.runnersworld.com/subtopic/1,7123,s6-238-263-266-0,00.html and http://www.runnersworld.com/channel/0,,s6-241-0-0-0,00.html for more info.

Best of luck, because it sucks big time when a runner can't go running due to injury...

Wednesday, December 30, 2009, 9:57 PM

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Knee pain

It depends on the knee pain you have, but most strengh training is good. If you haven't done much before though get some direction on it first. You could end up hurting yourself more. The prior poster is on target as far as shoes also. It may do you some good to go to a running store and have a gait analysis done. It really helped me with shin splints, and knee pain. You could try running on some softer surfaces too. Some dirt trails can make a huge difference. Sidewalks are killers on the body for running. Some people can get away with it, but I sure can't. Hope it helps.

Thursday, December 31, 2009, 9:38 PM

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What type of strength training is recommended for runners?

Friday, January 01, 2010, 7:13 PM

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PP, it depends a little on what you are running for. Are you training for a marathon, or a 5K, or shorter? Most of the time you want higher reps and be careful with anything with a lot of stress on the knees. Leg extensions for example are great to strengthen quads but have been known to put stress on the knees. Good excersises are walking lunges with little or no weight. Plyometrics also are great to develop a kick at the end of a race. There are lots, but I think these are a great start.

Saturday, January 02, 2010, 2:05 PM

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Thanks...I'm training for a 5K in April and doing the Couch Potato (which I am NOT) to 5k right now. I work out w/a trainer twice a week and do leg presses, and squats. I will introduce lunges as well. Thanks again. Liftgirl

Saturday, January 02, 2010, 4:36 PM

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Don't forget about the core. Strong abs and back muslces are needed to keep the body in the proper form during a run. I do yoga (for now) for core, since it doubles as a sretching exercise. Yoga breathing exercise also works the diaphragm muscle which can help reduce/prevent side stich.

Sunday, January 03, 2010, 12:49 AM

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4:36 here...I've been doing Pilates for almost 3 years...definitely helps with the core...thanks!

Sunday, January 03, 2010, 4:29 PM

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What you need are some specially made cross country or running shoes that absorb the impact of the ground when you run. I am a high school athlete on cross country and track teams and from experience I know what knee pain you're talking about. I experienced the same until I got a pair of specially designed shoes (oasis is great and comfortable and affordable) and broke them in a few miles. If you already are wearing these shoes, it might be that you have not broken the shoes in enough yet or that you may need to get more because they could be too worn.

Monday, January 04, 2010, 8:32 PM

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Pronation, patello-femoral problems and Orienteering!

Pronation ( collapse of medial arch of foot ) can produce pain from the knee cap/patella not running smoothly in the groove of the femur It is one of the more common knee injuries in runners and the pain is usually felt underneath the patella or to the inside/medial aspect of the knee.

Pronation, when running slowly with the heel hitting the ground first, can be well controlled by a good running shoe, or orthotics, but if running faster on one's toes, the shoe does not help and the medial quadriceps muscle needs to be specifically strengthened.

Basically the human body was probably not designed to run on hard man-made surfaces, so if possible run on grass and uneven ground as much as you can....I am an Orienteer running on farms and forest...we see little in the way of 'overuse' running injuries, and surprisingly few sprains. It always amazes me to find my legs running on the roughest of terrain without injury!

Fishtoo.

Tuesday, January 05, 2010, 3:29 AM

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8:32, remember though everyone is different. One shoe may work for some people and not others. Only a gait analysis can really even start fitting someone with a shoe that will work. Then one may have to try a few before they find one that work. The reason is some people either supinate or pronate, and they could be heavier or lighter. Some people can get away with light weight no padding shoes and some people like me need a lot of control, and cushion. Knee injuries can be different too. The knee injury could be an IT band injury or runners knee. You have a good point about shoes not broken in yet or too worn. 300 to 500 miles is what should be put on running shoes before getting new ones. Much beyond that and you risk injury.

Tuesday, January 05, 2010, 10:48 AM

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You may need a different rtunning shoe

I had that same type of problem several years ago...in my case, it was because my arches were high and the shoes were not supporting them, so my feet were rolling in as I ran and putting a straing on my knees. In my case, I was able to use one of the brands my peditrist recommended and it corrected the problem. But you can also have special arch supports made (which are not cheap) that will give the same support in whatever shoes you desire to use. Of course, your problem may be different than my high arch problem...but a single visit to any good peditriast shoudl be able to sort out the problem and give you a strategy (certain brands of running shoes or special devices) to correct the pressure on your knees and let you run without pain/damage.

Tuesday, January 05, 2010, 11:29 AM

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