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Thread: Runner's knee? Need advice

  1. #1
    Chicagoeditor
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    Default Runner's knee? Need advice

    Do we have any runners or doctors in the house?

    So I ran for about a week on the treadmill, doing "random," 11-minute miles (3 miles). Seemed to be going fine.

    But then my right knee started to hurt. The pain isn't in the joint; rather, its a dull pain around the kneecap in the front, mostly on the inner side of my leg.

    I think I need a better pair of running shoes, which I'm planning on buying on Sunday.

    From a quick Internet search, I think I have what's called "runner's knee," which is fairly common, involves the TBL, and is caused by over-tight hamstring(?) muscles, which I have in spades. All those years of skating have given me strong thighs but tight muscles. Trying to address this via the yoga.

    I haven't run in a week but would like to get back to it. I'm seeking advice from experienced runners.

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    Default Re: Runner's knee? Need advice

    I run about three miles at least five times a week and my knee was hurting a few months ago. I stopped running for a couple of weeks and only used the eliptical machine for cardio. I also concentrated on making the muscles around my knees stonger.

    It worked for me but if I were you I'd see a doctor just to be on the safe side. You don't want to permanantly hurt yourself and then never be able to run again.

    If I couldn't run I would feel like it was a death sentence for me. Its the only way I'm able to work out my stress. Good luck

  3. #3
    Featured Member tampadancer's Avatar
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    Default Re: Runner's knee? Need advice

    runner here! I have probably experience just about every running related injury known to man

    It sounds like runners knee to me, but never fear, it isn't that serious. A little RICE treatment and you should be fine. But please, get thee to a store and get a new pair of shoes. There is NOTHING worse for your joints than running in a pair of worn down shoes. Try to keep track of your mileage and get a new pair every 200 to 300 miles (this depends heavily on your weight... the lighter you are, usually your shoes will last a little longer). And do me a favor and find a specialty running store. Bring your old shoes with you; they will be able to fit you with a shoe based on your size, stride, wear patterns, etc.

    Last but not least, STRETCH, STRETCH, STRETCH! I have the same problem with tight muscles, and if I even skip one day of stretching after a long run or bike ride, I know I'm asking for trouble. Really focus on those hamstrings... and it might be a good idea to get a sports massage to help loosen them up on occasion. Hope this helps!

    Happy running

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    Default Re: Runner's knee? Need advice

    Quote Originally Posted by tampadancer View Post
    runner here! I have probably experience just about every running related injury known to man

    It sounds like runners knee to me, but never fear, it isn't that serious. A little RICE treatment and you should be fine. But please, get thee to a store and get a new pair of shoes. There is NOTHING worse for your joints than running in a pair of worn down shoes. Try to keep track of your mileage and get a new pair every 200 to 300 miles (this depends heavily on your weight... the lighter you are, usually your shoes will last a little longer). And do me a favor and find a specialty running store. Bring your old shoes with you; they will be able to fit you with a shoe based on your size, stride, wear patterns, etc.

    Last but not least, STRETCH, STRETCH, STRETCH! I have the same problem with tight muscles, and if I even skip one day of stretching after a long run or bike ride, I know I'm asking for trouble. Really focus on those hamstrings... and it might be a good idea to get a sports massage to help loosen them up on occasion. Hope this helps!

    Happy running
    Tampadancer,

    This was great advice! Thank you.

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    Featured Member tampadancer's Avatar
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    Default Re: Runner's knee? Need advice

    ^^ no problem! I love it if someone can learn from my many running mistakes.. lol

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    Default Re: Runner's knee? Need advice

    i used to get really sore legs and knees when i was running before i went to a podiatrist and he looked at how i put pressure on my body when i ran.
    now, i have orthotics and i don't have pain anymore because before my legs weren't in line when i ran.

  7. #7
    Jay Zeno
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    Default Re: Runner's knee? Need advice

    Quote Originally Posted by tampadancer View Post
    A little RICE treatment and you should be fine.
    Just to make sure the readers completely get tampa's excellent advice: RICE = rest, ice, compression, elevation.

    Some of my cohorts say RIICE because they add ibuprofen (Advil), an anti-inflammatory, since inflammation is often a big part the pain.

    Also for alternating exercise, there's bicycle and swimming. Takes out the pounding stress of running.

    Great comments, tampa.

  8. #8
    Chicagoeditor
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    Default Re: Runner's knee? Need advice

    Tampa & Jay, thanks so much! I'm lucky to have a running shoe specialty store walking (limping...LOL) distance from my house. I'm going there this afternoon, and will bring my old sneakers per Tampa.

    And, yes, Jay, I plan to mix it up, both to prevent damaging my aging self and to keep me interested--I have an appallingly low threshold for boredom. Today, for instance, I may play tennis, if my pal ever calls.

    Quick question re: icing. Is there a better solution to putting ice cubes in a water-proof sack?

  9. #9
    Featured Member tampadancer's Avatar
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    Default Re: Runner's knee? Need advice

    ^yes! take some dixie cups, fill them with water and freeze them. Once they're solid, tear off the top of the cup and now you have a solid chunk of ice that you can also massage into your muscles as you apply it. (and you wont freeze your hands because the bottom of the cup is still covering the ice).

    Now, if you're feeling really bold, there is also the tortuous ICE BATH. This involves dumping a ten lb bag of ice into a tub, filling with water, and soaking your legs in it for 8-10 minutes. I do this weekly after my long training run, and it helps me tons. This really is just to aid in recovery after very intense or very long training. I think the dixie cup icing will work just fine for you.

    I also wanted to add, many times, knee-related injuries are due to tight hip-flexor muscles. Sometimes, a tight hip-flexor can FEEL like a tight hamstring, if that makes sense...so try stretching them too.

  10. #10
    Chicagoeditor
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    Default Re: Runner's knee? Need advice

    Quote Originally Posted by tampadancer View Post
    I also wanted to add, many times, knee-related injuries are due to tight hip-flexor muscles. Sometimes, a tight hip-flexor can FEEL like a tight hamstring, if that makes sense...so try stretching them too.

    Hummm. If only "tight hip flexors" was as sexy as it sounds. Actually, I know I have tight hips, as there are a few yoga moves that continue to be stupidly challenging for me.

    If you have a link to a favorite hip-flexor muscle stretch, I'd take it. Or is there a running book/guide you'd suggest? (Back when I was in college, and for a few years thereafter, I used Jim Fix's book, but I'm sure the state of the art has improved since then.)

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    Default Re: Runner's knee? Need advice

    http://www.runnersworld.co.uk/news/article.asp?UAN=484 This site contains all of the imperative stretches for runners.. and the hip flexor stretch, or, runners lunge.

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    Featured Member tampadancer's Avatar
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    Default Re: Runner's knee? Need advice

    Jeff Galloway seems to have the most thorough books on running. I have his marathon book... it contains everything from positive visualization, to diet/nutrition, to common injuries and ways to combat them. Here's a link to his site http://www.jeffgalloway.com/merchandise/index.html

  13. #13
    Chicagoeditor
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    Default Re: Runner's knee? Need advice

    Thank you, Tampa! I'll keep you updated on my progress.

  14. #14
    Featured Member tampadancer's Avatar
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    Default Re: Runner's knee? Need advice

    Please do! And good luck

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    Default Re: Runner's knee? Need advice

    Actually, if it is runner's knee, it rarely gets better in women without patellar taping and physical therapy. Look up patellofemoral syndrome or chondromalacia patellae. Those are the medical terms for runner's knee.

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    Default Re: Runner's knee? Need advice

    Better shoes did the trick for me. Of course all the above advice is wonderful too. My hip flexors hurt from time to time so those sites were great Tampa. What do they mean by cold muscles? What if I already feel warm?
    you live like an ivy vine
    you can only survive by clinging onto trees
    that's your flaw
    put down some roots so you can stand on your own
    -Kenpachi



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    Default Re: Runner's knee? Need advice

    Great web page on knee taping....... but don't try to do it yourself. If the pain doesn't go away in a few weeks, you may have to see a physician. If it is patellofemoral syndrome, they can diagnose in which way the patella is gliding abnormally, then have a physical therapist tape it properly to keep it in the patellar groove.

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    Featured Member tampadancer's Avatar
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    Default Re: Runner's knee? Need advice

    I actually took an elective during my undergrad to learn how to tape joints (it was an athletic training course) because I figured it would come in handy someday. It takes a while to get right though, so I agree with adrenaline...

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    Featured Member tampadancer's Avatar
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    Default Re: Runner's knee? Need advice

    Quote Originally Posted by TigersMilk View Post
    Better shoes did the trick for me. Of course all the above advice is wonderful too. My hip flexors hurt from time to time so those sites were great Tampa. What do they mean by cold muscles? What if I already feel warm?
    "cold muscles" are those that haven't been warmed and loosened up through exercise... you shouldn't really stretch cold muscles

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