why does my knee hurt? :(

vlagrl29 · August 2012

I run at the gym on the treadmill usually about 3 miles. Usually my shins are the ones that are hurting but they seem to be doing much better. Today however just shortly after the 1 mile mark my right knee started hurting on the outside so I had to stop and walk instead. I guess I just need to suck it up and get better shoes even though the ones I use are only 6 months old. I just don't want to spend a TON of money to get them.....usually anything over $40 is a lot for me to spend on shoes. any recs? THX

mrs.mastro · August 2012

It could be anything - overuse, IT band, "runner's knee." I would Google running knee pain and try to see if you can find a diagram of the leg/knee and figure out what exactly is hurting you and try to do some of the suggested stretches and exercises. You should really go to the doctor if it continues to bother you.

As for the shoes, sometimes you can find good shoes from last season on clearance. Try to go to a running store so they can help you find the right shoes for your feet and running stride.

One other suggestion for you shins - if you are not already, put the treadmill on incline of 1% at least. Running on a flat treadmill is not good for your legs and you are not getting as good a workout either.

I hope you feel better soon! I run 25-30 miles/week, and I know how much it sucks to have an injury.

vlagrl29 · August 2012

thanks for the suggestions. I don't run that much a week so I'm surprised by this. I weight train 2 times a week and I use the cardio machines only 75 minutes a week. so it's not like I run like you do. I would probably fall apart if I did. thanks for the tip about the shins, I didn't know that either. I am limping when I walk right now so I'm not going to be running until it's better:(

tasiaceleste · August 2012

Add some gluteal-isolation exercises to your weight training. It's very common for runners to become quad/hamstring dominant, and the tightening that happens in both of those muscle groups leads directly to more stress being placed on the knee (muscles are like springs: if they're tight, they can't absorb shock for you, and your joints have to take the brunt of things).

Good gluteal-isolation exercises include:

Bulgarian Split-Squat (https://www.youtube.com/watch?v=zr4yegVq06s)

(added bonus is that the back (elevated) leg gets an active stretch in the quads)

Runner's Lunge (https://www.youtube.com/watch?v=7dYMyOEaHwQ)

Single Leg Squat (https://www.youtube.com/watch?v=ftTRZT3rsT8)

ALSO: PP is correct about the potential for IT band syndrome. Find a foam roller (a good firm one) and get working! The video below shows the woman working TOO QUICKLY up and down the connective tissue. Begin just above the knee, applying pressure where it hurts the most. You may need to tilt your leg forward or back to find where the band of tissue is. I promise you it will be uncomfortable, but don't worry, if you're not on the knee cap itself, you are not doing damage. Work up the leg about an inch at a time. When you find a tight or tender stop (or every tight and tender spot, if it's all bad) stop, take five good deep breaths in and out, and hold in that position. Resist the urge to rock on those spots (this can cause muscle spasm). Continue working all the way up to the hip. Each tight spot merits about 20-30 seconds of holding to allow it to release.

https://www.youtube.com/watch?v=n-I7OJTeGRY

Good luck!

You don't need expensive shoes, by the way. You just need to be training your body to run!

BriDaily · August 2012

Take a break from the treadmill and hit the elliptical machine for a little while. Just take it easy and don't push yourself too hard. In the future, I would recommend taking advantage of all the cardio machines at your gym - treadmill, elliptical, bicycles, etc. If you have a more varied workout routine, you won't be as likely to injure a muscle or ligament due to overuse. Hope you heal fast! Make sure you use an icepack on that knee!

pantsarella · August 2012

tasiaceleste:
Add some gluteal-isolation exercises to your weight training. It's very common for runners to become quad/hamstring dominant, and the tightening that happens in both of those muscle groups leads directly to more stress being placed on the knee (muscles are like springs: if they're tight, they can't absorb shock for you, and your joints have to take the brunt of things).
Good gluteal-isolation exercises include:
Bulgarian Split-Squat (https://www.youtube.com/watch?v=zr4yegVq06s)
(added bonus is that the back (elevated) leg gets an active stretch in the quads)
Runner's Lunge (https://www.youtube.com/watch?v=7dYMyOEaHwQ)
Single Leg Squat (https://www.youtube.com/watch?v=ftTRZT3rsT8)

ALSO: PP is correct about the potential for IT band syndrome. Find a foam roller (a good firm one) and get working! The video below shows the woman working TOO QUICKLY up and down the connective tissue. Begin just above the knee, applying pressure where it hurts the most. You may need to tilt your leg forward or back to find where the band of tissue is. I promise you it will be uncomfortable, but don't worry, if you're not on the knee cap itself, you are not doing damage. Work up the leg about an inch at a time. When you find a tight or tender stop (or every tight and tender spot, if it's all bad) stop, take five good deep breaths in and out, and hold in that position. Resist the urge to rock on those spots (this can cause muscle spasm). Continue working all the way up to the hip. Each tight spot merits about 20-30 seconds of holding to allow it to release.

https://www.youtube.com/watch?v=n-I7OJTeGRY

Good luck!

You don't need expensive shoes, by the way. You just need to be training your body to run!

Ditto almost all of this. I spent 2 months in PT rehabing my knee after I was having IT band issues and kneecap pain. The foam roller and IT band stretches are a life saver. Also, ice your knee after you run.

The only thing I slightly disagree with is the shoes. I highly recommend getting good shoes that are fit to your gait. They won't prevent those muscular issues from occurring, but it will prevent you from causing damage because you're running in the wrong shoes. They may be more expensive than $40, but I would think that your heath is more important.

tasiaceleste · August 2012

pantsarella:
The only thing I slightly disagree with is the shoes. I highly recommend getting good shoes that are fit to your gait. They won't prevent those muscular issues from occurring, but it will prevent you from causing damage because you're running in the wrong shoes. They may be more expensive than $40, but I would think that your heath is more important.

Totally. Initially, investing in running shoes that are fitted to your biomechanical issues may help you feel more comfortable. However, it won't stop you from being injured or doing further damage. It may allow you to run a little bit in the short term, but if you don't work on strengthening your hips, it won't make any difference.

Want a personalized experience?

why does my knee hurt? :(

Re: why does my knee hurt? :(

Choose Another Board

Search Boards