Over the last three months, I have been training for a half marathon (Oct. 6) and have run a few 10K's. My weekly mileage is increasing according to my training plan and right now I'm running about 25-30 miles per week, four times a week.
About nine days ago, I had a long run of 10 miles and the next day I found both knees to be extremely stiff and tight. This has continued through today but like the hard head that I am, I have continued to run; about 20 more miles since that long run. Now within the last few days I am experiencing pain in the back of the right knee at the top of the calf.
Any feedback and advice is greatly appreciated.
Can you find a dirt trail to run on? I haven't had any knee issues since I switched to dirt.
Fat old man PRs:
You may be overtraining for this Half. 30 miles a week, in my opinion, is too many miles for most people to begin with. If you're a pro, have at it, but if I were you, I'd cut back. That alone may be enough to start recovery.
Overpronation is a problem for many people, but you've dealt with it pretty well so far. If you can get past this issue, it may be a containable amount of excess repetitive motion. Any solution to that is worth pursuing over time, but bear in mind there are risks associated with changing your stride or footplant this close to a major race. Your body may not have enough time to adjust to the changes, and you could cause other compensation injuries.
Thanks James for the feedback.
I saw my Dr yesterday and he confirmed it's typical PFPS and told me to take ibuprofen every six hours and definitely change shoes. I went to two different running stores to get fitted and both confirmed the overpronation and recommended a good selection of stability shoes.
I took three days off and will tackle a 10K tomorrow and see how the knees feel. Broke out the old Nike Lunar Glides, which both shops recommended, and will use them tomorrow before I purchase a new pair.
I know this is an old post, I wanted to say I get that knee cracking feeling too. For me its related to the outside of my knee the ITB. I was in horrible pain for the last 3 years after a rock climbing fall. What helped me is 1. stretching 5 mins two - three times a day. I have four stretches that I do I hold them for 30 seconds a piece. The stretches I use come from the navy seal training webpage. Apparently they have some issues with recruits running in wet sand and many of them have it. I also found that doing Frankenstein walks, aka monster walks to help strengthen my hips have helped. When I do not stretch I feel it.
I am glad your regimen has worked out for you. I too believe that stretching can be a great way to increase or maintain flexibility in a body that may otherwise be too tight. What I and a number of others here agree on, though, is that stretching is a risky way to treat many soft-tissue injuries. When the problem you are stretching is more of a condition than an injury, such as chronic tightness resulting in misaligned joints, the benefits of stretching can definitely outweigh the risks. Just be careful not to stretch tissue when it is injured or in active contraction, when injuries can be created or complicated.