Running Advice re knee pain?

[peggyfromwastate]

I've only been running a few months- 2-3 days a week, on the treadmill. I can't say I love running (haha) but it's the quickest way to get a good workout, and I'm all about efficiency. The last few weeks I've noticed a persistent pain in my knee- but it's not a terrible pain, just a constant pain. Probably a 1-2 on the pain scale... Let's try to avoid a pain scale debate!!

Should I quit running? Cut back?

The other exercise I do is spinning. I find that my knee hurts after spinning when I do a lot in the "stand" position. I thought that spinning was what triggered the knee pain, but after running yesterday and not spinning since Saturday, I think it may be the running more, or maybe both.

Because of an old wrist injury, I'm pretty limited in what kinds of exercises I can do... A lot of stuff that requires pressure directly on the wrist is out. That would be planks, a lot of yoga stuff, etc.

I feel old... Maybe exercising just isn't for me lol!

Any advice on the knee pain? Do you masochists who log lots of miles just live with a certain amount of pain? How do you know when it's too much?

And swimming isn't really an option for me-- even though I spend over 6 hours at the pool every week, it's while my kiddos are swimming and there are no open lanes... And I don't know how to swim for exercise. One of my kids will have to teach me someday!!

[TulipsAndSunscreen]

Can you describe where on your knee the pain is? The cause (and solutions) are very different depending on if it's on the side, the front, below, etc.

I live with soreness if I do something different (hills, longer run, etc.), not pain. I have had pains before but have addressed it before continuing. Treadmills do tend to cause me more pain because they actually pull you a little bit versus letting your body react to the ground.

VIP question: how old are your shoes? Are they decent running shoes or just some athletic type ones you got at TJMaxx? Not to knock TJMaxx (love me that place!) but the standard Nikes or Reebooks they sell there are generally athletic shoes, not running shoes. I don't pay full retail price for almost anything and I pay $90/pair for my running shoes because they're running specific for my stride type. We pay full $140 for DH's (we tried to go cheap but when you're as big as he is, they just wear out).

[peggyfromwastate]

The pain is on the inner knee- to the inside of the knee cap. It's not soreness-- I get soreness sometimes and this is different.

My shoes are Asics- only a few months old I'm pretty sure the trainer who is my spin teacher would recommend I get fitted at a running shop where they can see my stride. I was watching my stride yesterday in the mirror and I pronate a little.

[diggitydot]

Get fitted at a running store. It makes a HUGE difference.

[TulipsAndSunscreen]

Get fitted at a running store. It makes a HUGE difference.

Totally agree. The Asics could be overcorrecting or undercorrecting your stride. When i first got fitted, I assumed I needed a shoe for overpronation because I had cheap Adidas shoes but it turned out that I had a shoe that was causing the overpronation and I needed a neutral shoe (though I do overpronate if I run over 15 miles). I figured that regular athletic shoes wouldn't do any correction but it turned out I was being overcorrected for my stride.

It's likely a tendonitis which is often caused by a misalignment in stride. Treatments would be ice and anti-inflammatories. Ice is really the miracle drug though, it is the world's best anti-inflammatory.

Also, could definitely be the treadmill pulling you a little bit. Does your gym have a track where you could try running and not being pulled? Once you get the pain, it'll get inflamed with any similar motion so not surprised that it acts up with both running and pulling up during spinning since it's the same motion.

[JDAZ11]

Get fitted at a running store. It makes a HUGE difference.

Ditto. The right shoes (and actually I also had to get orthotics...but I had so many issues).

I've had some knee pain recently. I've self diagnosed myself with "runners knee." Apparently tight hamstrings could be the cause. Who knows. Something new on me always hurts, lol! Running is pretty hard on my body!! And the treadmill usually doesn't help. I think it messes with my natural stride and I always end up hurting something! I'm like the princess and the pea of running... Everything has to be prefect or something new is going to hurt lol!

You also may want to try adding more resistance while you're in the standing position at spin class. Not having enough somehow puts pressure on my knees.

Good luck! Switching shoes is usually my first step.

Do you wear the same shoes for spinning and running? At one point I decided that the clip-on cages were really hard on my running shoes and made them break down faster.... I wore an old pair to spinning for a while. Probably all in my head!!

Either I'm old or dealing with little injuries here and there is just par for the course when you're doing a good job keeping up you're workout routine. I tell myself that all time anyway

If (when) you go to a running store to get shoes fitted, because you really should, ask them for advice! They might have suggestions for stretches you can do. Stretching really helped the issues I had with running (ankles and hips, not knees!!).

[diggitydot]

Yup, ask the peeps at the running store. I've never encountered a person at our local one who wasn't exceedingly knowledgable, super nice, and understanding. Highly recommend them.

[SoonerTexan]

Getting fitted at a running store solved a lot of my issues too, that and replacing worn out shoes regularly.

[peggyfromwastate]

I went and got fitted. Wish I did that MONTHS ago. I started running regularly in September-- all on treadmill bc of the childcare at the gym, and the fact that I don't like running when it's too hot or too cold.

Anyway- the person watched me walk barefoot, brought back 3 pairs of shoes that were all great, but I chose a mizuno show that felt the best. Then I put on my old shows to leave-- and I felt the total difference. No arch support.

Anyway she said that I will have to ice after I run most likely, and to make sure to replace my shoes every 350 mi or so bc "once you get knee problems, you will have knee problems again".

Sigh.

If there are any lurked who maybe run 2 mi at most here and there-- be good to your body and get fitted. I didn't have any problems until I picked up my speed (not so fast- faster than I was tho) and started running between 3.5-4.5 mi at a time.



I'm going to rest my knee for a few days then try my new shoes on Monday. Hope it does the trick!!!

[peggyfromwastate]

And JDAZ- I love the analogy of the princess and the pea!

Totally fits!

I was so nervous to get back into exercising bc I always take things too far (type A) and I just knew I'd overdo it. When I'm at the gym I regularly have ppl stop to ask me if I'm ok lol. I'm fair skinned so my face is always beet red!!

[TulipsAndSunscreen]

If there are any lurked who maybe run 2 mi at most here and there-- be good to your body and get fitted. I didn't have any problems until I picked up my speed (not so fast- faster than I was tho) and started running between 3.5-4.5 mi at a time.

I'm going to rest my knee for a few days then try my new shoes on Monday. Hope it does the trick!!!

I'm sorry! It's definitely a hard lesson to learn. If there's anything that I've learned with lots of running it's that everyone has their weak spot (for me it's my hip flexors) that just tend to flare up from time to time. Definitely ice and stop if you feel any more pain, you've got to get the pain gone before you give the shoes a fair shake.

The upside of buying your shoes at a fancy running store: I once bought a pair that was supposed to give more arch support and they gave me bad shin splints instead (just didn't work for me biomechanically) and they took them back no questions asked since I had bought them on their recommendation based on my stride. Once you find a pair that works for you, you'll never go back. I'm CRAZY brand loyal to my Brooks, I won't ever go back.

[v-girl]

Thanks for the warning. I think I may go get fitted when DH gets his moonlighting check (assuming it every arrives).

[peggyfromwastate]

Yep- I thought I had solid running shoes. They were advertised as running shoes- but at the running shop she said they were trail shoes... And really recommended I don't wear them bc they do not support me at all. Who knew?

[TulipsAndSunscreen]

Yep- I thought I had solid running shoes. They were advertised as running shoes- but at the running shop she said they were trail shoes... And really recommended I don't wear them bc they do not support me at all. Who knew?

Only the companies who make them and know that the average American won't know to get their shoes checked when they have pain but will instead stop exercising and say "well, I obviously can't run, it hurts me". Most people CAN run (barring a previous injury) if they've got the proper equipment. I know exactly the shoes you're describing. They look sturdy enough and have a wide toe box but they are crappy for arch support and twist your feet funny. Also the extra weight/padding of trail shoes can make your stride funny.

Well, good for you for figuring it out so quick! I hope your pain goes away soon!