Knee Pain

[RobBob]

Two of the things I want to do this year are 1) run a marathon and 2) do a triathlon (olympic dist). However, I didn't run for a month after doing a 1/2 marathon, and for the past few weeks of moderate running, my knees continue to be sore.

 

I have started doing Iliotibial band stretches, but that doesn't seem to be the center of soreness. Actually, my knees seem to be sore just on the inside of the kneecap. I have to believe that this is a tendon thing, and by stretching and getting miles in without overdoing the long runs (currently at 10 mi), I'm hoping to work though it.

 

Has anybody had a similar problem and worked through it? Don't tell me to stop running because it will tank my plans for the year. But it is unnerving because I have rarely had knee pain of any kind, even when slogging in the mtns. Are there any knee-specific stretches besides the IB, or other resources to recommend?

[catbirdseat]

Yes, I had problems with knee pain on one side. My podiatrist told me that my foot was not striking the ground at the right angle. He made modifications to my custom orthotics which rotated my foot outwards. The knee pain subsided almost immediately. I run pain free now.

 

Go see Dr. Stanley Newell at Northgate. He is a sports medicine specialist and he treats most of the UW athletes.

[RobBob]

thanx cat

[Jim]

Be careful about the orthotics thing. Most podiatrists will want to solve anything with them. I ran with a club in college and a saw a couple guys develop some hip problems after getting orthotics to solve foot or knee problems. It could be runner's knee or irritation of the patella tendon. Those are easily solved by quadriceps isometric exercises. Runners often develop an imbalance in muscle groups so mixing your exercise regime also helps. I think I would start by doing some reading of common running injuries and treating them yourself before trying the podiatrist. Don’t forget to update your shoes either. If you’re a regular runner 7-8 months is all it takes to start wearing them out.

[allthumbs]

Similar to Jardine's theory that bulky high-topped boots are unnecessary for ankle support. Better to excercise the ankle and make it strong...thus allowing the use of lighter, trail-runner, approach shoes. Personally, I agree.

[Bill_Simpkins]

Sometimes I get that same knee feeling when it's cold out, doesn't hurt at first, but after a while it kills, especially when going downhill. Try keeping your knees warm and see if it still hurts. That has helped me.

If nothing else, try riding a bike a little every week and see what happens.

Good luck.

 

[RobBob]

Bingo, Bill. I was gonna elaborate that I had determined that cold was a factor. In fact, the first day I resumed running, I was wearing running shorts, got 4 miles from the house and my knees just locked up. I was a pitiful sight, limp-jogging and walking by the time I got home. Two days later, went out dressed warmer, some pain but no lock-up.

 

I think it's a combo of 'too much too soon' and temp, after a total hiatus. Adding a couple of miles on a treadmill before my weight training has seemed to help, along with my normal running plan, in just getting the mileage back up gently.

 

Thanks for the comments, everybody.

[Dr_Flash_Amazing]

Never mind.

Edited January 16, 2003 by Dr_Flash_Amazing

[Courtenay]

Another thing you might try if temp is an issue: knee wraps (not one of those tight things, or with a cut-out, but just to keep the joint warm) or layers so when you feel warmed up you can just strip a layer. Knee strengthening exercises, cross-training, and a gait analysis might also be in order. If the pain continued despite proper organization of your training program, consider the terrain you're running on -- if you mostly run indoors on a treadmill, you're going to want to restructure some of your time so you're gradually building up the mileage outside; and be sure you cycle through your shoes regularly. Ditto on orthotics, sometimes they cause issues in the rest of the body while the feet are adapting to the new position in the shoes. Good luck and keep us posted on improvement.

[fleblebleb]

Which iliotibical band stretches do you guys do? My quads are far stronger than my hamstrings due to a series of hamstring injuries in senior highschool and junior college, and I have a slight but chronic IT band problem in my right knee.

[RobBob]

Fleb,

 

This is from runnersworld.com:

 

"Knee / iliotibial band

Put your hands on your hips and cross one foot over the other. Tighten your quads, then inhale and stretch your torso up. On an exhalation, bend forward at the hips (not the waist), coming down as far as you can. Rest your hands on the floor or on a support for balance if needed. Once down, "pull" your feet toward each other without actually moving them, to engage the iliotibial band. When you come up, keep your back straight. Repeat with your legs crossed the other way. Lastly, uncross your legs and repeat the forward bend with your feet placed hip-width apart, quads taut. Again, pull feet toward each other without moving them. "

 

Here's another that's even better IMO:

 

www.rice.edu/~jenky/sports/itband.html

Edited February 7, 2003 by RobBob

[freeclimb9]

You might have a touch of arthritis. Personally, I'd try to a couple supplements to see if that'd help: Fish oil and glucosamine. That stuff --particularly the oil-- alleviates my arthritic symptoms. Try it for a month. It can't hurt.

 

[sexual_chocolate]

I always found it necessary to do all sorts of pre-run type things, just to get ready. Then I would usually be pain-free. This dodn't always work, and then there would be some papin, but otherwise it would be ok. Basically, just to avoid. So ankle flexibility is really important. Which really sucks, if you're trying to avoid pain. Good luck!

[Courtenay]

Fleblebleb, you may find the "cure" in strengthening your hamstrings -- in order to gain more muscle balance and transfer some of the work to the posterior chain (glutes and hamstrings) and away from (or at least to assist) the quads. For those interested in hamstring exercises, check out a few pictured at http://www.bodyresults.com/E2Hamstrings.asp. And yes, the ITB stretch from Runner's World is a good one; you may also want to stretch the piriformis, as pictured at http://www.bodyresults.com/E2AlpineTraining.asp, which is an article focusing on pre-season conditioning hosted on the Body Results website and at the electronic magazine site, Dolfzine.