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What do you do when you have runner's knee?

post #1 of 17
Thread Starter 
What do you guys do when you run into a case of runner's knee? I don't know if I have runner's knee for real, but I have had a little soreness the past couple runs. I can still run fine and at top speeds, but figure I should give myself a little time off. I'm also going to get rid of a pair of new sneakers that suspiciously coincided with this discomfort.

Anyway, what types of exercises do you do when you're not running so that you do not get fat? I'm not huge into swimming. My local gym's pool is usually chock full of either too serious Michael Phelps types and/or screaming kids.

Thanks!!
post #2 of 17
I like to bicycle. However, that doesn't give me the full blown cardio that i get from running.

I had some runners knee a while back that coincided with these Brooks shoes I got. It turns out the said shoe was for underpronators and I am an overpronator. You may want to go to a running shoes store and have them do a gait analysis. That will tell what kind of shoes you should be buying.

Finally, google "runners knee excercises" This will strengthen other muscles in your leg ensuring a quicker recovery.
post #3 of 17
You seriously need to get a foam roller man. Go for the higher density ones. The ones with a pipe in the middle are the best. You especially need to work out the IT band which runs on the outside of your thigh from the hip to the knee. It's pretty uncomfortable for the first week or 2 (use it every other day for 10 to 15 minutes) when you start using it but man up. It feels good after a few weeks. You should use it on other parts of the leg too like the quadriceps, hamstrings, etc. Once you work out all the "knots" in your legs most of the symptoms of your runners knee should be gone. I would also do some leg exercises to strengthen the muscles. Bodyweight squats are fine. Read this: http://en.wikipedia.org/wiki/Iliotibial_band_syndrome
post #4 of 17
SirGrotius, I dont wanna scare you but I'll just tell you what has happened to me and how I deal with it.

-Born with flat feet
-Rolled both ankles
-Broke Left Leg at 5 in 3-4 places
-Right Leg Meniscus tear went mis/un diagnosed for 1.5 years all while I was doing PT/Squatting/Running
-Knee surgery (menisectomy) on the right leg
-all of the above before 18

Once my knee healed after surgery, I started running. Surgery was in August 2010, I started running in Feb 2011. I experience same kind of pain, shin splints within 1-2 minutes of running and the pain is unbearable.

I've tried $140 running shop shoes (brooks trance 9) and no help
I've tried changing my running gait. Heel striking to fore foot and that only caused pain under the arch area...this is known as Plantar Fasciitis.

I can't lunge anymore, infact I think lunging was what ruined my knees. I can't do any leg pressing or squats as I squat in a powerlifting wide stance and that causes my knees to jut out to the side when I sit back and down.

Basically, I don't run/squat anymore...that simple. I suggest getting a bike/rower/access to a pool.
post #5 of 17
Above poster doesn't have to scare you, his story is pretty uncommon. Totally shitty for him to have to work with, but manageable.

In you situation, of course stop running for some time. As above poster noted, get on a bike, rowing machine or in a pool. Even just walk up hills. there are limitless things to do. Also ice ice ice.
post #6 of 17
^^Seriously try a foam roller. Pro hockey players use it. Saw an article with San Jose Sharks players using it. Most shin splints are due to muscular imbalances. A lot of times when you have pain in one area which switches over to another area (like from your shin splints to plantar fasciitis) it is a result of your body overcompensating. It is trying to protect one area which causes side effects in other areas. Also you should be doing strengthening exercises to see if it is a muscular imbalance (on top of the foam rolling). I have flat feet too and my arches would hurt when I wrestle, etc. I started doing arch exercises and it is gone. What I do is put my foot out and bend the toes as hard as I can, then I flex the toes as hard as I can. Go back and forth repeating this a bunch of times. Do a few sets and do this a few times a day. And also it sounds like your form for squats is/was bad. Your knees shouldn't jut out when you use proper form.
post #7 of 17
^^ Agreed. I am very familiar with deferred pain, do not assume it is nothing and sadly don't even necessarily trust your doctors.
post #8 of 17
Quote:
Originally Posted by SirGrotius View Post
What do you guys do when you run into a case of runner's knee? I don't know if I have runner's knee for real, but I have had a little soreness the past couple runs. I can still run fine and at top speeds, but figure I should give myself a little time off. I'm also going to get rid of a pair of new sneakers that suspiciously coincided with this discomfort.

Anyway, what types of exercises do you do when you're not running so that you do not get fat? I'm not huge into swimming. My local gym's pool is usually chock full of either too serious Michael Phelps types and/or screaming kids.

Thanks!!

try some minimalist running. it sounds counterintuitive but it can work.

I personally do pose method. It took me a year, and i reaaallly eased into it, but there are forums that help out.

as long as you really ease into it properly it can help.

from my perspective I've always been a forefoot striker so the transition to pose method wasn't that radical.

warning though, its weird because I can run in slipper like shoes for miles... and my feet really strengthened up (even my shoe size shrunk a half size due to the strengthening of my arches), but when I walk in regular shoes my feet end up hurting. so walks around the city in regular dress shoes or boots end up making my feet sore.
post #9 of 17
I agree on midfoot/forefoot striking with proper induction phase as well as myofasical release with either foam rollers or lacrosse/tennis balls.
post #10 of 17
Thread Starter 
You guys are AMAZING. Thanks much!
post #11 of 17
SG - I don't know what your symptoms are, but when I get a twinge behind the knee I tend to work stair-climbing and step-ups into my routine. I'll step up onto a chair for a number of reps, maybe I add weight, maybe not, and take it from there. Good luck, and experiment to find what works best for you.
post #12 of 17
Thread Starter 
So, I had a sharp pain in my left knee about three days ago, and of course, I ran the next day anyway. By the end of the run I felt that my gait was "off" and I was feeling some discomfort. I stopped running for the past two days, and yesterday did some elliptical. Today it's pleasant outside, so I may take a bike ride.

One thing that's a little concerning is now I have some discomfort in my right knee (left knee is okay!). I'm probably either crazy or am about to fall apart.

Not being able to run, in particular, puts into perspective how efficient running is relative to other exercises.
post #13 of 17
I'm experiencing runner's knee myself, and I've taken up cycling, but I can't get the same cardio workout without making my thighs bigger. I may have to come to terms with the fact that I'm just too heavy for serious distance running.
post #14 of 17
Where is the pain in your knee? If it is to the side of your knee then it is IBT and that is easily fixed by doing a number stretches that stretch the band that runs from your hip down to your knee. Go and see a physio and figure out if it is ibt. If it is then next go and see a sports masseur who will know how to work on the band by softening it up and stopping it from tugging and irritating the knee.

You can google IBT stretches and find video to show you how to do a whole host of different exercises. The one I do, I do religiously before and after runs. Since I have begun regularly to stretch the IBT I have never had a recurence of knee pain.
post #15 of 17
Watch this video explaining the ITB's function and role and things you shouldn't do when trying to alleviate its pain (no stretching/ice). Also steps to rectifying the problem. http://conditioningresearch.blogspot...nected-to.html
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