My knees are killing me

Mama-Bear

DH and I have started running in the past few weeks (we're training for the Tough Mudder in May).  The first few times were fine, but now as soon as I start running my knees hurt and don't let up.  It doesn't hurt during my normal activities, just when I start to run.  I'm not sure if a brace would help, if it's my shoes, if I "have bad knees", or something else.  I'm not looking for a DX online, just curious if anyone else experienced something similar and was able to resolve it easily.

formerlyGDaisy09

Ok, Your joints need time to get accustomed to running. your cardio may be good to go further, but you should stick to a training plan so you don't end up with bursitis or tendonitis in your joints (I speak from experience, now no mater how much I ease into things my left knee/hip scream at me because I pushed them too hard, too fast a few seasons ago) 

do some walk/runs, or add some low-impact cycling or elliptical to your routine until your joints are in shape. when you do run try to run on softer surfaces when you can (dirt. grass, rubber track...). If you haven't already invested in a good pair of shoes that someone has helped fit to the way you pronate...go do that...$100-$150 on shoes now will save you in aches and pains later. Track your miles on your shoes (you can get 400-500 miles out of most shoes) and don't wear them for anything but running. 

If you're repeatedly sore after runs a little RICE isn't going to hurt you (Rest, Ice, Compression, Elevation) finish your run, cool down and ice and elevate your knee(s) for a little bit each night after a run. Make sure you're giving yourself 2-3 rest days a week from running...you can go lift or something, but give your knees a break. 

Mama-Bear

Guess we should've started sooner.  The Tough Mudder is May 3, it's 10-12 miles, we'be been running 2-3 times per week.  Surprisingly it only hurts while I'm actually running, if I stop for a minute the pain stops, if I run for a few steps, those few steps hurt.  

formerlyGDaisy09

hmmm. when did you start? for 10-12 miles you need about 3 months to work-up to the distance without over-training. were you avtive before you decided to do tough mudder? 

running 2-3 days a week is fine, I traind from couch to half-marathon last year in 3 months only running 2-3 days a week, one long run, two shorter fast runs and cycling or weight training 2-3 days with one or two rest days. I'd get online and find a training plan. you don't need to be able to run the full 10-12 miles before tough mudder...but working up to 8-9 would be good. At least tough Mudder is more about finishing than time, and the ground should be soft!

If you need to build endurance I'd incorporate some cycling or something else to get the cardio in and get some of the pounding off your knees for a week. Swimming! do you have a pool you can swim laps in? that's a great way to build up endurance without any impact on your knees. 

If your knees keep bothering you get in to see you doctor and see if some preventative NSAIDS might help or if PT might help you focus on building up some muscles to take pressure off your knees. 

formerlyGDaisy09

Oh yea, and in my experience only hurting when you're running may not be bad. when my tendonitis and bursitis are flairing it hurts no matter what, sitting at my desk, walking around the house...it even got to a point where It hurt so I couldn't find a comfortable way to sleep and I wasn't sleeping at night. 

Mama-Bear

We started training at the beginning of March, so 2m before the TM.  We don't plan on running the entire thing, but I don't want to walk all of it either.  We were doing the C25K for the first 2w, but it's an 8 or 9 week program and that was only going to condition us to run a bit over 3 miles.  I'd like to run more than 1/2 at least.  

The first couple of weeks my chest hurt so bad because I wasn't used to it, now that's fine, but it's my knees.  We were thinking of getting some inserts that might help absorb some of the shock.  DH just started a new job after being laid off, there was a 3w unemployment gap so we're trying to be frugal until his paychecks become steady (his permanent schedule will pay more, he was on a training schedule, when there is no OT, or holiday pay, etc).

Gdaisy, that sounds horrible. 

formerlyGDaisy09

I totally understand the finances thing, H is under-employed right now and we are also on a budget. that said, careful with inserts, they're less expensive than shoes, but before you know it you'll have bought several pairs trying to find the right fit.  More stuff in your shoe may also not be the answer, it could be that the sole is made of a harder rubber, something with a lighter softer rubber might help. 

I love our local sports shop, it costs a little more, but the employees there really know their stuff, and they'll spend an hour or more with me letting me test equipment out and making sure I like what I'm buying. also investing in some good sports socks that have some support and cushioning may help too. 

10-12 miles is an accomplishment no matter how you get it done! go for the finish first...then keep training and do another one next year or a different race later this year and you'll be amazed how much you improve. Hang in there, it'll get better, as long as you don't over do it! definitely check with a medical professional to see if a theraputic dose of advil or aleve might help you over the hump (my tougher training weeks I was taking 600mg of ibuprofin 3x a day). 

Yes, it sucks, I have to make sure I get my muscles and tendons super warmed up before I do anything serious.  I perform with a ballet company, everyone made fun of my 3 layers of sweatpants during warm-up...but it got me through the show without a tendonitis/brusitis flair. 

onerx89

6 Easy Exercises for Knee Pain Relief

Stair Step-ups

Place your left foot on the first step of a stairway and your hand on the wall or banister for balance. Slowly step up onto your left foot so you are standing tall on the step with your left foot, and your right foot's off the ground. Hold for a second, and then step back down off the step onto your right foot, so there's no weight on your left foot. Repeat up to 6 times. If you need to, take a short rest between steps. Reverse legs, and repeat up to 6 times.

Up and Downs

Sit in a firm, armless chair with your feet flat on the floor and your arms crossed or loose at your sides, whichever feels more balanced. Slowly stand up, using deliberate, controlled movements, until you reach your full height. Hold for a few seconds, and then slowly sit down again. Repeat this exercise for about 1 minute. A firm cushion can be placed on the chair if this move is difficult at first. Tip: Check your knees -- when going up or down, they should never move forward beyond your toes.

Leg Flexes

Sit on the floor with your legs together and stretched out in front of you. Place your hands on the floor behind you for support. Slowly bend your right knee, sliding your heel along the floor toward your butt until you feel a gentle stretch in the thigh muscles. Hold for about 5 seconds, and then slide your foot forward, straightening your leg. Rest a few seconds. Do 10 times. Reverse legs, and repeat 10 times.

Knee Rolls

Lie on your back, either on a cushy carpet or an exercise mat. Bend your knees so your feet are flat on the floor. Keep your arms at your sides and your eyes on the ceiling. Slowly lower both knees to the right -- trying to keep your knees together as you do this -- until you feel a gentle stretch in your thighs and lower back. Hold the stretch for 5 seconds, and then slowly lift your knees back to center

Hip Extensions

Lie on your stomach, either on a cushy carpet or an exercise mat. Place your hands under your chin for support if you like. Look down at the floor, keep your legs and back straight, and slowly lift your right leg 3–4 inches off the floor. Try to hold the lift for a few seconds, and then slowly lower the leg. Do 5 times; switch legs and repeat. Tip: The key here is to create smooth, controlled movements.

Leg Lifts

Lie on your right side, either on a cushy carpet or an exercise mat. Use your right hand to support your head and your left hand to steady your balance. Keeping your legs straight, slowly lift your top leg straight up, as far as you comfortably can. Hold for a few seconds, and then slowly lower the leg. Do 10 times; switch sides and repeat. Slow, controlled movements will bring the most benefit.

benjamingoetz

Running without warm can create problems because initially body is in rest position. Some wrong move will lead to knee pain. I suggest you to see a chiropractor at sciatica pain treatment chiropractor Centreville, VA. Hope this will somehow workout for you.