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knee issues when running...any thoughts?
I've been trying to build up my endurance while running for the last 5 months or so. When I started out I'd get winded after a minute or so of running. I've worked myself up to be able to run for 2 miles or so without stopping. The thing that's been holding me back now is not endurance issues but pain in my knees. The first time it happened was at the end of April in my right knee. The pain was on the outside of my knee just below the kneecap. It was instantly relieved with rest but bothered me if I tried to run again or went up stairs. I took a month off and then started again.
Now its the other knee that's bothering me with the same type of pain in the same place. I've done some searches and from what I can guess it sounds like Illiotibial band syndrome. I stretch before and after I run including some stretches that were reccommended for that syndrome and I ice that knee when I am finished. The pain is not going away though and I'm trying to train for a race in September and its frustrating to have my progress limited by this. I don't think I've overexercised it as my workouts have been intermittent (2 times a week max) this past month as a result of illness and when I do run I've had to stop after 20 minutes or so because of the knee pain.
Has anyone had this before and found a good stretch or exercise that's relieved it? Maybe there's a bad running posture I've adopted that is making this happen?
Tue. Jun 26, 8:41am
go to your local chiropractor's office. i posted a thread yesterday (on page 2) titled SHIN SPLINTS. you can read my story and how i went from severe pain with bleeding in the legs to no pain within two weeks. it's a fabulous alternative to meds!
Tuesday, June 26, 2007, 9:08 AM
two things i have learned (but don't necessarily follow) re: knee pain and running.
--if you wear heels, you will have to curtail this habit when you really begin to get into your running groove. (isn't it ironic that once you start running to get toned legs, it becomes painful to wear the sexy shoes? :)
-- strengthening your thigh muscles is key. they are the ones that keep your knee caps in place and out of stress's way. lunges with weights and seated quad curls are VERY good for this.
Tuesday, June 26, 2007, 9:31 AM
I had this problem the first time I trained for a marathon. I found that proper shoes were crucial - I went to a store run by runners - they know their stuff and are very helpful. It's always useful to make sure you're using proper form. I would also direct you to Runner's World online - they're a great resource. I did specific stretches for the IT band and I found them on RW online. HTH! It stinks when you've got the motivation and injuries/pain keep you from moving!
Tuesday, June 26, 2007, 9:41 AM
I had a similiar, not sure if it is the same, problem with my knees. Got an MRI, everything inside was fine. What it boiled down to is that my quads were not string enough. The Dr. recommended either physical therapy to increase the strength or wearing a cho-pat strap with physically holds the kneecap up while running until your quads are stronger. I used the cho-pat strap ($30 at dr. office, $12 at academy) and it worked. Thankfully, I think my quads have now caught up.
Tuesday, June 26, 2007, 5:31 PM
If you haven't replaced your shoes lately,they're probably due- that'll help a bit...
If you aren't already, buy your shoes from a real running shoe store- they'll check out your stride, look at your old shoes for wear patterns and they'll make reccomendations on new shoes that'll work best for the way you run. they'll even let you test run them and see if you like 'em.
Tuesday, June 26, 2007, 5:44 PM
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