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Advice on Sore Knees
Question:
Jennifer: My solution is posted at the end of this article: Regards, Kerry For the past year, my knees have really been starting to bother me during my one hour runs. I have also noticed that my right knee hurt more, and it hurts to bend my right leg. This is a new problem for me. I have always had back problems, I even wear orthodics, but I still can run!! Now, I am wondering if I should with such pain. Does anyone have any ideas on what could be causing this (besides running) and why it is even hurting to walk now? Thanks so much for all comments. Jenn
Jennifer, a similar problem as yours is describe by Bob Palermo <bobp I just started experiencing some mild irritation (soreness) just below my right kneecap after my last run. The only previous signs I had were that during and after my last couple of runs, I occasionally felt a mild tingling sensation in the same spot. (The tingling actually felt rather pleasant). I have never had any problems with my right knee before. I run about 4 times per week – about 5 miles per run – at about 7:00/mile pace. Any ideas? Bob Palermo
Jennifer, hope the following helps you: I’ve had knee problems which became most obvious after long periods of overuse. I keep a training log which tracks my injuries which I realized indicated knee problems right after a marathon (weakened by many months of training without adequate strengthening for the knee). SOLUTION: After I was diagnosed as having tendonitus in my left knee as a result of overuse, my sports medicine doctor prescribed the following to control and eliminate the problem: minutes per application) 2. Treat also for 3 or 4 days by taking ibuprofen or other anti-inflammatory. 3. Stretch from now on, before and after every run to strengthen and support the knees, as recommended by my doctor: a. with caution not to overstretch, from a standing position, elevate your left or right foot straight in front and place on a bench or chair. Slowly bend forward, while grasping your ankle or toes, keeping the leg straight, hold for 20 to 30 seconds. Repeat with other leg. (although not recommended as a general exercise by Galloway, cautious use of this stretching is invaluable for knee support strengthening). b. while sitting on the floor, starting with both feet extended out in front of you, move one foot over the other while you bending same leg. Place your hands on your bent knee and pull the knee towards your body. Hold for 30 seconds, then repeat from the starting position for the other leg. c. from the upgright standing postion, hold onto the wall with one hand while pulling the leg up behind you with your other hand. Press your hip forward to straighten the quad (of the leg you’re pulling up behind) in line with your upper body. Hold for 30 seconds. Repeat for other leg. d. while sitting on a chair or bench, extend one leg straight out and elevate slowly up from the floor and down. Repeat 5 times and continue with other leg. (This can be done anytime also during the day). 4. Apply ice as required after future strenuous runs. I also recommend buying a good stretching book (e.g. Stretching by Bob Anderson) and apply for general running fitness before and after every run. By the way, for runners, knee problems are most common followed by achilles (another subject). Good luck with your knee(s) and running. -regards, Kerry
Response:
I found two things that helped with my perpetually sore knees (aside from good shoes!), especially when I felt the pain from stretching: 1. Bend your knees when you do hamstring stretches. I know it seems like then you won’t get a good hamstring stretch, but you still will. Just listen to your body and stretch just until there’s a slight tug. 2. Most important for me, I do ALL of my other leg stretches before I do any hamstring stretches. Thighes, calves, the whole thing — this seems to loosen the leg muscles and prevent injury. It’s simple but it really helped me. (And I tend to have bad knees from hiking with heavy packs.) Kate Gillogly