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Thread: Runner's Knee

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    Runner's Knee

    Wife has gotten me into running and I am really enjoying it. I have run the Dam2Dam twice and will be doing the Des Moines Half in October. The biggest issue I have is that I have started to develop "runner's knee" an annoying pain behind my knee cap. I have been reading about things to do and have come across everything from strengthening my quads to running barefoot.

    I know there are lots of runners on here, so what say you guys?


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    Re: Runner's Knee

    Generally what I have done is stretch your legs after you are done running. So stretch the quads and hamstrings.



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    Re: Runner's Knee

    Stretch, stretch, and stretch more. Additionally, alter your running surfaces. My legs appreciate me a lot more after grass runs than running on hard surfaces all the time. You can also alter your workouts from biking to swimming to running to rollerblading, etc. to lessen the grind.

    Good luck on the half! I'll be partaking in the marathon that day.



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    Re: Runner's Knee

    Bless those who do but I can't get into it. The one 5k I did was about enough. Maybe I'll try a 10 one day. I just can't sustain the effort long enough to train or race well. I am happy to not be experiencing the pounding injuries that I always hear about though.

    I tried to rip off one really good mile yesterday and couldnt even manage!


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    Re: Runner's Knee

    stop running


    read this post quickly - it might not last long

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    Re: Runner's Knee

    For me it was all about getting the correct running shoes, which meant spending more $$$ than I was previously willing to do.

    I'm not sure if it the same thing though. My pain was intense and it was more in the back of my knees…back side of leg/joint. I wouldn't describe it as behind my knee caps.

    Now, not only do I not have the pain any longer, I no longer need to stretch out before running (as long as I start out slow). I used to burn 10/15 minutes stretching before running and would still get the pain. Now with good shoes - zero stretching and zero pain.
    Hope it is that easy for you too.


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    Re: Runner's Knee

    Here is my solution...


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    Re: Runner's Knee

    Get a treadmill.


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    Re: Runner's Knee

    I agree with the stretching after working out, always a good idea. I've had runners knee also and strengthening the quad and calf did a lot for me.



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    Re: Runner's Knee

    Quote Originally Posted by VeloClone View Post
    Here is my solution...
    That is your exact solution? Funny, I was picturing your solution to be a little more like what is in your picture.


    Great solution though. Mine is similar, but probably for half the price...other than my new wheels, those set me back a few dollars, well...a little more than a few, but the were definitely worth it.


    As far as the problems with the knee, I repeat the advice that has been given, Stretch.
    Not only before and after running either. Do it whenever you remember to, or whenever you are going to do any physical activity at all. It helps.


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    Re: Runner's Knee

    Quote Originally Posted by jsmith86 View Post
    That is your exact solution? Funny, I was picturing your solution to be a little more like what is in your picture.


    Great solution though. Mine is similar, but probably for half the price...other than my new wheels, those set me back a few dollars, well...a little more than a few, but the were definitely worth it.


    As far as the problems with the knee, I repeat the advice that has been given, Stretch.
    Not only before and after running either. Do it whenever you remember to, or whenever you are going to do any physical activity at all. It helps.
    No, that is not my exact ride.

    My point is to mix it up. Overuse injuries occur because we overuse one joint, muscle, tendon, bone attachment, etc. If you mix it up you will come closer to strengthening all parts of the leg and knee and also give overused parts opportunity to rest. Cycling is a great activity to continue to strengthen these parts while giving the parts that take the wear and tear from the destructive jarring forces of running a break.

    I could have posted a picture of a swimming pool as well...


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    Re: Runner's Knee

    One thing I've tried before that may or may not work for you is when running to attgempt to take most of your strides heel-first. It helps cushion the impact of your feet/legs on the ground, especially if you run road races and train just by running on sidewalks or other hard surfaces. Don't try this if you're out of shape though; it will kill your calves. If you already run like this, then just stretch before and after.



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    Re: Runner's Knee

    Honestly, I don't know too much about this, but this article seems like pretty damn reasonable advice that echoes a lot of what people on here are posting:

    Runner's knee - the Big 5 - the 5 most common running injuries


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    Re: Runner's Knee

    Quote Originally Posted by Cyched View Post
    One thing I've tried before that may or may not work for you is when running to attgempt to take most of your strides heel-first. It helps cushion the impact of your feet/legs on the ground, especially if you run road races and train just by running on sidewalks or other hard surfaces. Don't try this if you're out of shape though; it will kill your calves. If you already run like this, then just stretch before and after.
    From my reading on barefoot running, hitting heal first is the absolute last thing you want to do, in shoes or barefoot when running.


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    Re: Runner's Knee

    R.I.C.E. Rest, ice, compression, and elevate. Never run in pain. Get a knee brace that will compress the ligaments and help it heal when you walk or play golf or use your leg otherwise. Ice your knees after every run. Take Ibuprofren of Acetaminophen. Swim or bike to keep your fitness up while you cannot run.

    I have had tendonitis in my knees, and my achilles. The braces worked wonders when i had to walk to work or golfing or whatever. To strengthen your legs the only thing I have found to work is Yoga. You simultaneously strengthen your core muscles and increase their flexibility. It's done wonders for me.

    Also, maybe a podiatrist would be helpful, but my general practitioner gave me zilch help except to say your too old to do this stuff. I was 34. Their is a lot of good info on the web too.

    Hope some of it helps.


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