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722 Views 5 Replies Latest reply: Aug 8, 2009 3:21 PM by LTorgie RSS
LTorgie Rookie 2 posts since
Aug 7, 2009
Currently Being Moderated

Aug 7, 2009 12:05 PM

Knee Pain

Hi everyone. I'm in the middle of week 4 and my right knee is hurting quite a bit. I wasn't in terrible shape before I started (I've run on and off for years), so I was impatient and did the first 3 weeks on the program in about 12 days. I don't know if this is an overuse injury, a result of bad shoes, a result of running on pavement, or a combination of the two. I took yesterday off completely and did yoga and biking today to keep myself sane (I've actually become addicted to exercise, which is great considering that I quit smoking a week ago). Does anyone have any advice on how long of a break from running I should take and/or any other good cardio that gives the same "high" as running. Thanks!

  • NewbieJ Amateur 15 posts since
    Jun 11, 2008
    Currently Being Moderated
    1. Aug 7, 2009 12:50 PM (in response to LTorgie)
    Re: Knee Pain

    I just posted the same concern... Let me know if get any answers... Cause I'm new to the pain as well.

  • humala Rookie 1 posts since
    Aug 7, 2009
    Currently Being Moderated
    2. Aug 7, 2009 2:42 PM (in response to NewbieJ)
    Re: Knee Pain

     

    I sometimes have knee problems but as long as I do this exercise, it seems to keep my knee from hurting when I am running. I showed a marathon runner it, several years later we meet up again and told me that he was still running and believes it is due to the exercise I showed him. I am no marathon runner but I do put in about 20 miles a week.

     

     

    The Excercise: do leg extensions at the gym but instead of holding your feet out straight turn them so that your heels are touching and toes pointed outward (looks like a penguin). You only need to use 10lbs and bend knees at a 45degree angle. You won't feel like it is working but it does! I do this twice a week.

     

     

    The other thing, if you run a lot, rotate out your shoes every day. This gives them time to dry from sweat and keeps the cusion lasting longer. Hopes this helps!

     

     

  • dbrown1177 Expert 39 posts since
    Sep 25, 2008
    Currently Being Moderated
    3. Aug 7, 2009 4:16 PM (in response to LTorgie)
    Re: Knee Pain

     

    How long you stop running and what exercises you do depends on the type of knee injury.

     

     

    When I was hurt I didn't run for almost a month and only did elliptical and rowing for cardio.

     

     

    It all depends on how your body responds.

     

     

    When does it hurt? Entire run, during beginning of the run, always?

     

     

    Where does it hurt? back of knee? Around kneecap?

     

     

    Take a week off...try a gentle run and see how it feels...better to lay off for a few weeks and heal than push it and make the injury worse.

     

     

    Yes it could be any or all of the things you mentioned.

     

     

    I run on pavement alot and have no issues, just make sure you go to a running store and have your feet / arches / pronation analyzed. This will get you into the correct shoe.  Then only increase your mileage gradualy. Your cardio may be up to it but you need ot give your bones, joints. tentons etc a chance to strengthen.

     

     

    Sort of rambling, sorry. But I wanted to try and help

     

     

  • thedevotedrunner Legend 439 posts since
    Jul 7, 2009
    Currently Being Moderated
    4. Aug 7, 2009 10:13 PM (in response to LTorgie)
    Re: Knee Pain

     

    You have gotten some good advice on the knee pain.  I hope that it helps.  I also want to commend you for asking the right question.  What CAUSED the pain.  Those who don't study history are bound to repeat it. 

     

     

    The two most likely culprits are overtraining, and shoes.  If you do not have properly fitted shoes, fitted by a running specialist at your local running store, you will want to do that. 

     

     

    In regards to your training. . . SLOW DOWN (oops, was I shouting?? )  The rest days in the c25K program are for your benefit.  It takes a while for your legs (and knees) to get used to the pounding of the pavement.  Make sure you take 1 day in between running days.  Now, just because we call it a rest day doesn't mean you do no excersize.  If you want to WALK (not run, walk) bike, swim, weight train, yoga, pillades, whatever, do that. Cross training is GREAT for runners (note to self: remember that the next time you don't feel like going to the gym.).  I strengthens your muscles that support your skeletal system and helps recover from the run.  But make sure you are taking that 1 day off from running in between running days.  VERY important. 

     

     





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