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I ran this morning- got to about 2 miles and my knee started twinging. I had it the other day during a run, but it was only once and went away. This time, it continued and happened off and on for the next mile before I decided to quit at a little over three miles when it was twinging and hurting a little. ( was supposed to run over 4 today, but I started getting worried so I stopped.)
It feels like it is at the back of my leg. How can I stretch it out more to avoid potential injury? Is this a harbinger of something worse that is going to come bite me in the butt later?
COUCH TO 5K GRADUATE- JULY 2009
08/15/2009- Patrick Joyce Scholarship Run 5K (Lakewood, OH) 30:00
08/29/2009- Outrun Ovarian Cancer OROC 5K (Cleveland, OH) 28:50
09/12/2009- Race for the Cure 5K (Cleveland, OH) 30:08
10/17/2009- Mid Town Classic 5K (Cleveland) 30:15
05/02/2010- Lakewood Hospital Ambulance Chase 5K 27:45
09/11/2010- Race for the Cure 5K (Cleveland) 28:50
10/10/2010- Towpath Half Marathon (Cleveland) 2:16:28
10/23/2010- Army Ten Miler (DC) 1:42:12
03/12/2011- St Malachi 5 Miler 45:50
04/23/2011- Run for Cover 10K (Dallas, TX) 58:18
04/23/2011- Cleveland 10 Miler 1:34
05/15/2011- Cleveland Rite Aid Half Marathon 2:05
07/05/2011- Warrior Dash Ohio 36:40
08/06/2011- Gazebo Gallop 5k 26:20 PR!!
08/14/2011- Run Jane Run 10K 57:40 PR!!
08/20/2011- OROC 5K 26:15 PR!!
If you do toe raises or aggressive calf stretching, the Gastroc muscle at the top of the calf could be acting up (it crosses the knee joint slightly).
There are other muscles deep in the back of the knee, like the Popliteus and Plantaris, but they are near some sensitive nerves and blood vessels and generally have a much easier job. Plantaris doesn't even exist in some people.
Slap a bag of frozen peas on the back of that knee for a few minutes when it acts up and go easy on the stretches until it settles down. Alternate with heat (warm washcloth maybe) after the twitching stops. You might need to take a short break from running, to rest and ice what might be either microtears in the muscle or what they call trigger points. After warming it up, rub carefully in this area to see if you find any knots.