Runners

bjhafner04

So, I just started doing a couch to 5k program (seriously haven't run since high school, unless being chased). I'm like 2 weeks in, bought new shoes for it, and I'm having pretty bad knee pain on the left more than the right, but in both. I'm running on a treadmill cuz there's still 2 feet of snow on the ground.

I know this is likely runners knee per dr google. Has anyone else had this? If so, what helped it (exercises, rest, etc)....thanks!!!

teacupkat

Hip flexor weakness. Do you do any weight training?

HerbanMom

As sooz said, what part of the knee? If you just started and are coming from no base, could be a case of "too much too soon". I'd lay off for a couple days alternating ice and heat. When you start back up cut back on whatever mileage you're doing, also- treadmills can be horrendous on your knees.

I would also be inclined to believe that unless you were fitted for your shoes in a running store based on your running style (over or under pronating, supinating, etc) that your shoes may not be right for you... especially paired with running on a treadmill which can alter your gait, which also leads right into @teacupkat suggesting your hip flexors. IT band could also be an issue.

bjhafner04

Soozerella said:

Where on your knee?

Inside, outside, under the cap?

It's pretty much on the inside but kind of under the knee cap. I haven't started weight training yet, one of the c25k programs said not to start until week 3-4

HerbanMom

Soozerella said:

Have you been stretching your hamstrings? Do you pound when you run? Do you run slow enough to have a conversation ? I wouldn't use heat just ice.

Moist heat can actually help improve circulation to the area, thus helping the area heal. Neither should be overused. OP, if you do choose to use heat/ice therapy don't use it for extensive periods of time for either. A little moist heat before running can also help the area loosen up if it's related to tight ligaments or muscles. 

Also, get yourself to a running store and speak with someone who can evaluate your gait and steer you in the right direction for shoes so you can prevent any future running related injuries.

edited bc words are hard

teacupkat

@herbanmom is wise!

I noticed once I strengthened my hip flexors that my knee pain became less apparent. I also recommend pigeon pose from yoga. It is a very deep stretch that will loosen that area up as well.

HerbanMom

@teacupkat Hip flexors are a bitch! Mine are super tight after having LO and nothing I'm doing has helped, then stack that with running that stooopid half 2 months ago my lower half is just angry. I finally called a chiropractor to hopefully work some magic

teacupkat

@herbanmom I feel you. my whole body is not into running. My feet have been aching and I'm running in new shoes!! My calves, ugh... I feel like I shuffle. At least you already have a race under your belt! Haha.

My gait is all whacky too

HerbanMom

Just keep shuffling on... that's what I feel like I'm doing

lynngotts

Also remember that your joints aren't quite back to normal yet. So it is still easier to get injured. Take it easy and like they have said above, get a good analysis for shoes. I was a serious runner pre-pregnancy, and I'm having some knee issues now as well.

Whitterpow

Agree with a lot of the others. My joints have still not quite recovered yet. I'll use a modified version of C25K and just do each week twice I think, in combination with my normal prepregnancy weight routine.

northport6

Everything everyone said plus a little gentle stretching in between runs.

And DEFINITELY GET FITTED FOR SHOES. I think new runners often experience pain and quit because they're running in the wrong sneaks for their gait.

Have fun, feel better!

KateVA

My joints are really bothering me when I run. Especially my pelvis - it's so sore, the spd really hasn't healed

tattooedtragedy

I just started a c25k program too and based on what I've read here I'll be headed to the running store to get my new shoes so they can check out my gait. So thanks for the good info!

teacupkat

Runnersworld.com is amazing at offering stretches, weight lifting exercises, and giving you am idea of what shoe might work best for you. They also have a questionnaire to diagnose any pain/discomfort you feel. I was able to identify my stress fracture and make a doctors appt because of that. Otherwise I would have kept running on it and caused more damage.

HerbanMom

KateVA said:

My joints are really bothering me when I run. Especially my pelvis - it's so sore, the spd really hasn't healed

I'm still feeling the effects of SPD on my pelvis when I run. Usually it'll fade out after a couple of miles but if I do too much it will linger for a few days.

Buckeye608

Agree with PP who recommend getting to a running store. Based on where you said the pain is I'd guess IT band tightness. That's based on personal experience and not any medical background. A foam roller did wonders for me. There are some helpful YouTube videos that demonstrate the stretches.