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11606 Views 12 Replies Latest reply: Sep 4, 2011 11:55 PM by KneePainRunning
ilinca Rookie 3 posts since
Jun 27, 2010
Currently Being Moderated

Jun 29, 2010 9:03 AM

Knee pain after running?

I'm 33 and I only started running 3 months ago. I soon started to experience pain around the knee caps, but hardly ever during the run or right after. Instead, for instance, I ran a 5k on Sunday and I got some serious knee pain (right above the knee caps) - today, Tuesday, while just sitting down. I was told a couple of months ago that I had patellofemural syndrome, but could that be why I get this pain a couple of days after my run?

 

Thanks!

  • lenzlaw Community Moderator 10,431 posts since
    Jan 18, 2008
    Currently Being Moderated
    1. Jun 30, 2010 7:35 AM (in response to ilinca)
    Re: Knee pain after running?

    Take a look at this and see if it fits your symptoms: http://www.coolrunning.com/engine/2/2_5/194.shtml#runknee.  I am going through a bout of this right now myself.  The main thing seems to be to strengthen your quads.  The article includes some exercise suggestions.  It seems strange that the pain doesn't show up for two days but that is the same thing that happened to me.  I ran on Sunday, took Monday off, and the knee started hurting Tuesday morning.  Ice it, work on the quads, maybe take a few days off.  Good luck.

     

    Len





    Len

  • Qjog Rookie 6 posts since
    Nov 28, 2009
    Currently Being Moderated
    3. Jul 7, 2010 1:59 PM (in response to ilinca)
    Re: Knee pain after running?

    I hope you will also look at this;


    http:/http://orthopedics.about.com/cs/patelladisorders/a/chondromalacia.htm

     

    This is what I suffer from...and oh BOY is it painful! 

  • JasonFitz1 Legend 575 posts since
    Jun 19, 2009
    Currently Being Moderated
    4. Jul 7, 2010 2:39 PM (in response to ilinca)
    Re: Knee pain after running?

    Recent research has shown that a lot of running injuries, including runner's knee, are caused by weak hips.  Try some of these resources:

     

    http://www.runnersworld.com/article/0,7120,s6-241-286--13410-0,00.html - useful if you have a theraband or elastic cord.

     

    http://strengthrunning.com/2010/05/elite-core-and-dynamic-warm-ups-a-comprehensive-guide/ - look at the "ITB Rehab Routine" I created that targets the hips in addition to the quads and glutes.

     

    Good luck!

    - Fitz.





    Strength Running
  • Qjog Rookie 6 posts since
    Nov 28, 2009
    Currently Being Moderated
    5. Jul 7, 2010 3:12 PM (in response to ilinca)
    Re: Knee pain after running?

    http:/http://www.webmd.com/pain-management/knee-pain/runners-knee

     

      If you read the first link I posted closely, it generally strikes women over 40, who are otherwise healthy who have begun training for longer distances like 10K or Marathons.  JUST WHAT I WANTED TO HEAR!! LOL...

  • Adractive Rookie 3 posts since
    Sep 30, 2008
    Currently Being Moderated
    6. Jul 8, 2010 1:13 AM (in response to ilinca)
    Re: Knee pain after running?

    You might want to check your posture during running. If you lean to much forward that could strain your knee

    and give you undesirable pain after running. Also I would work on the muscle strength in the hamstrings and hips.

  • lenzlaw Community Moderator 10,431 posts since
    Jan 18, 2008
    Currently Being Moderated
    8. Jul 8, 2010 7:04 AM (in response to ilinca)
    Re: Knee pain after running?

    Something I saw recently in Runner's World said to add water to your ice packs.  It's supposed to be more effective that way.

     

    What Fitz said about strengthening the hips is also a good idea.  The MYRTL routine is also recommended.  Here's one source but it's also on YouTube, I think.

    http://www.runnerspace.com/video.php?do=view&video_id=8190

     

    Len





    Len

  • aj01 Pro 143 posts since
    Jul 8, 2008
    Currently Being Moderated
    9. Jul 11, 2010 10:32 AM (in response to lenzlaw)
    Re: Knee pain after running?

    2nd the hip strengthening.  I'm dealing with it too and that is what my PT is focusing on, hip excercises.  For what it's worth I'm male and about to turn 35 so not exactly the typical patient but maybe close.  I have a pop sometimes when straightening my legs which is a telltale sign.  Does the pop eventually go away or are the treatments mainly for the pain?  The cool running article Len linked says something to the effect that chondromalacia patella is easy to treat but other sources seem to imply otherwise.  It's a little confusing and I'm not sure what to consider recovered: reduced pain, no pain, no popping or clicking, or just rest a month or 2 then learn to deal with it.

  • sanantoniorunner Amateur 11 posts since
    Oct 7, 2008
    Currently Being Moderated
    10. Jul 28, 2010 12:56 PM (in response to ilinca)
    Re: Knee pain after running?

    Hey there -- I'm 48 and had just started to have severe knee pain in December 2009. Long story but 6 months of lots of pain and no running, now, finally I'm doing great!! I did 8 sessions of ASTYM therapy. Turns out I had osteo. (During the first few months, I went to another sort of normal P.T. but they did not address it correctly. So not all PTs are the same!) Don't know if that is what you may have --but I highly, highly recommend these ASTYM PT folks. Google it and see what you think, or let me know if you want to know more. I really hope you feel better soon. Hang in there.





    Jen

  • jeo754 Rookie 5 posts since
    Dec 23, 2008
    Currently Being Moderated
    11. Aug 24, 2010 9:34 AM (in response to ilinca)
    Re: Knee pain after running? Need more advice?

    I am training for a half and think my knee is going to interfere big time. Ran last Friday and upped my miles to 5 from my typical 3. I try to run 5 times a week. Had some pain after that run in my knee but below the knee cap only on one side (inner). Took a couple days off and ran yesterday for 3 and can now barely stand up. Once I am up I can walk and it feels better but after sitting for a while it is super unstable and painful to stand up on it. Have been reading any and all articles on it today. So  bummed. I am scheduled for a 5 mile run on Sunday. Do I dare try to walk it? Would that be a big mistake? I keep thinking I can will this pain away but do not want to have to stop running. I am 56 and have only been running for 2 years. I love it.... Any suggestions on how long it will take to heal up and be able to run again appreciated. Heavily invested in race fees right now.

  • KneePainRunning Rookie 1 posts since
    Sep 4, 2011
    Currently Being Moderated
    12. Sep 4, 2011 11:55 PM (in response to ilinca)
    Re: Knee pain after running?

    I have always had knee pain after running. Your best bet is to check out sites http://knee-pain-running.net or other sources that give quality information regarding your specific injury. Doing the best to rehabilitate yourself while still maintaining an active lifestyle is your best bet. This may sound hard to do, but in the end it's your best bet. Hopefully that helps you out a little bit. Take care!





    Knee Pain Running? Check Out http://knee-pain-running.net

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