CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
Community 


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

Add comment  
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

Add comment
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

Add comment
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

Add comment
What type of strength training is recommended for runners?

Friday, January 01, 2010, 7:13 PM

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment








Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight

 

How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources

Fitness

Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner

 

Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
 

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
 

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge