What do you guys/gals suggest for someone having knee trouble when jogging?

I started jogging lightly a few weeks ago. I havent did a great deal of physical activity in 3-4 years[due to back troubles].

I wouldn't mind running lightly 7 days a week, but I can't due to knee pain[mostly in right knee]. Most of the pain is right above the knee cap. Seems to be getting worst as the days go by somewhat... Now I am cutting back to trying to run 5 days a week, and 2 days on a mountain bike.

Anything special I should do? Tell me to suck it up if that's what needs to be done, I just didnt want to cause injury and have even more of a set back.

BTW, stats are 21 yrs, 6 ft, 174lbs, quit smoking ~4 mo. ago

Thanks,
--
Brad

If you are experiencing pain then stop running because like you thought it will make it worse.

Although without a proper diagnosis you can never be sure but it sounds like you have what I had. I was experiencing pain in my right knee around the knee cap and it turned out to be tendonitis of the tendon that runs under the knee cap. It was caused by my feet rolling in too much and this put pressure on the tendon when I would launch off. Basically I had to get orthotics to stop my feet from rolling in, my physio helped improve my running technique and after two weeks off with anti-inflammatory cream applied I never felt it again. I can run as much as I want now and I dont feel any discomfort where as previously it would ache after a couple of hundred metres.

So you have two options. One, you can see a physiotherapist (physical therapist) and they would most likely be able to diagnose the problem and with simple rehabilitation techniques get you back running (as long as its not serious). This may cost a bit so it may come down to a financial matter. Second, you could do your cardio on the bike, elliptical, rower, swimming or anything else you can think of that doesnt put pressure on the joints.

In my case I love running so I wanted to get the problem sorted out. Also, not running for a few months or even longer does not mean it will go away. So whevever you resume running it will probably come back, because even if it has healed, your poor running technique or feet rolling in (whatever was the orginal cause) will lead to the same injury.

On a side note: It also may be a problem of too much too soon. Maybe walking for a month with short intervals of jogging will allow you to progress properly and prevent the injury. But without proper diagnosis who knows.


Marcus :tucool:

Marcus, thank you for taking time out to answer my questions/concerns.

I have been on anti-inflamitory medication[Vioxx] for around 2 years now :/ Reason being is that I was diagnosed with digenerative disk disease in my lower spine.

I read up a little on tendonitis, and that 'sounds' like what I have, so I will take it easy i guess... I can't swim cause the pools arent open here yet :/ I am just starting to get the swing of eating clean and exercising[after quitting smoking <--yuck!], so hopefully I can stay in the rythm and not get sidetracked...

Thanks,
--
Brad

when i started running, i had knee issues too and had to see a PT. the key is to "condition" your legs so they are ready for running. i recommend for you to start out at 1 mile per day only. don't use an incline or go to fast at first, and gradually add on distance every other day.

do not run every day until you don't have any knee pain at all. for myself, i still cannot run daily because my knee will flare up but i am able to run fairly long distances now that my legs are used to the pounding.

also, if you are flat footed, it may contributed to knee problems so it's a good idea to invest in proper running shoes for whatever type of foot you have. www.roadrunnersports.com has a lot of info on buying shoes and proper fit.

last thing is, you could try taking glucosamine w/ chrondrotin. it has helped my joint health considerably but it takes at least a month to kick in.

Chops, thanks for the comments, you said a lot of stuff that puts my mind at ease.

I have been spending a lot of [cardio] time on my driveway, which is a steep incline, sprinting up, jogging down... So I will stop that all together for the time being. My sub division is mostly level, so I will just lightly jog around it ~1 mile every other day or so i guess...

I have been taking gluclostimine chondroiten for a year or so now, heh :/

Ohh, bright idea, do you think it would be alright on the days that I don't run to switch it up with rollerblading? I dont know if that would be just like running on my knees? That would be awesome cause I love that.

I like rollerblading too, and have considered using it as a secondary aerobic exercise next to running, just like you.

The only problem was this weekend I tried it out, and with my HR monitor on, I had to keep going pretty fast to keep my HR in the fat burning zone, as opposed to running. With running, becuase of my size (6'2", 215lbs) my heart gets up in the "zone" even if I"m not running very hard. But with rollerblading it takes a lot more work. I used to think rollerblading burns more calories, and I'm still not sure, but it's definitely harder to get the heart rate up for the same exertion level, at least for me. Plus I've always had my best fat loss results with running.

But that's just me.

-niko

The most important thing about running is to have the proper shoes!

Buying shoes:
1. Don't buy out of a catalog.
2. Don't buy at a mall shoe store.
3. Don't buy online.
4. You should go to a specialty running store to buy your shoes. WHY? They should be able to analyze your stride and the way your foot falls on the ground and recommend the proper type of shoe for you.

I injured my knee because I was running with the wrong kind of shoes.

I went to a store that actually video taped me running on a treadmill. They showed me the tape and explained why I needed a certain type of shoe. The specialty running store may cost you a bit more but it is more than worth it in the end.

A couple things about knee pain:
1. A lot of times the muscles and tendons in your legs are unbalanced in their strength and flexibility. This puts A LOT of pressure on the joint, causing pain.
2. One way to avoid knee pain is to increase flexibility and strength in your leg.
3. One major culprit is tight hamstrings.
4. Another is tight IT band (tendon that runs from the outside of your hip along the outside of your leg to your knee).
5. Another is tight quads.

Make sure that you strengthen and stretch (at least 45 seconds) all of your leg muscles, get the right pair of shoes and warm up properly and you should be fine.

MOST IMPORTANTLY: DO NOT RUN IF YOU ARE IN PAIN! You could cause permanent damage. Small aches and pains are very common while running, a good rule of thumb is, if the pain lasts for more than 1 minute then stop running. If the pain continues, see a doctor. I've found that most employees of specialty running stores are college runners. They should have plenty of advice on shoes, training and even a sports doctor if you need one.

Good luck!

Wow guys, I really appreciate the awesome responses. I think I am just trying to do too much too fast, because I used to be very active, then after a few year period of slacking off now I am trying to just bounce right back in....

Awesome info on shoes, I primarily wear adidas running shoes, not sure where a specialty store would be, so I will have to contact maby some people from college or high school coaches to see what they suggest or if they know of places locally.

The past few days I have switched up my routine, switching between jogging, speed walking, mountain biking in low gears primarily, rollerblading, and umm, i think that's about it...

My knees were hurting pretty bad when I first started running. They get better eventually though. I just took it easy on them and I started Taking MSM (just a supplement). My knees dont hurt anymore. Im guessing once the muscles around your knee caps strengthen, pain will go away.

I used to have similar runner's knee problems. They went away once I started weight lifting. I think that the squats strengthened my quads enough to lessen my patellar tracking problems.

You've gotten some really good replies here already.

Absolutely get it checked out by a Dr. if the problem persists.

The only things I might add are:

You might try taking vitamin C and the amino acid l-lysine. On the recommendatin of my pharmacist I tried this and it really helped. Keep taking the glucosamine.

Finally, don't feel that you are getting less of a workout by doing fast walking. If your knees don't bother you during walking (which is the case for me... and I can walk almost as fast as I can jog :D ) then do more of it than the running.

Good luck!

Well, I just figured I'd update you. I have a Dr's appt made for Wednesday, hopefully he can give me some decent info or a referral back to a PT or another specalist.

The knee pain isn't getting better that's for sure.

It was such a great feeling yesterday though, first time I have ever got into a "groove" when jogging and just ran and ran and ran and felt like I can just keep on going and didnt get winded a bit... Only ran a little over 1.5miles, and I had to stop because my knee's reminded me I forgot about them, but hey... I was psyched.. might not be a big thing or anything, but to me it is, hehe... I have always lacked endurance...

Thanks for the comments and advise guys, I will let you all know what the Dr has to say.

A couple more things.

Always remember ICE IS YOUR FRIEND!

When I had knee problems I went to a doctor and then to a physical threpist. It took about two months of physical therapy (once or twice a week) and learning how to stretch and strengthen before I could run again.

So hang in there and don't get discouraged. The two months went by quick and I'm now stonger and more knowledgable because of it.

Good Luck!

I've had problems with my knees for years. I discussed this with a physio several years ago and he suggested some simple clenching exercises to strengthen the tendons around the kneecaps.

In a normal sitting position, tighten your quads, hams, and calves. Hold for a count of thirty, then relax. Repeat ten times. Over time, build up the count to sixty. I've made this part of my life - I work at a desk so it's no problem finding the time :) Over time, this has significantly reduced the pain in my knees. I wouldn't say that they're in perfect shape, but I can run without difficulty, use stepping machines, lift weights, etc.

Well, I saw the Dr. but I forgot what he called it. some wierd word I knew I should have wrote down, eh.

Edit: Ok, went to the physical therapist. They said they didn't think it was as severe as the Dr said and I should be able to recover within a month or 2 tops. They basically just gave me some simple exercises to do to strengthen my quads correctly and told me to goto a specality running store for new shoes... which I found one so I will get that done on the next pay check.

I had to do physical therapy for my knee as well. My advice, follow it to the letter, you won't regret it.

:gl: