stiff knee after running/jogging

[Anonymous]

Just started running about 3 weeks ago, run 2-3 miles 5 days a week. This week my right knee has gotten stiff, while left is totally fine. I have Googled and done stretches, learned about muscle imbalance and taken ibuprofen. I am trying resting the knee, but this is my 4th day not running, and I still wake up with it feeling stiff.

Very sad as I have really enjoyed running and want to continue. Any suggestions? I run in Adidas and I know I overpronate, perhaps new shoes? I had not yet gone to a specialty store as honestly I had not anticipated enjoying running so much, so I didn't want to spend $$$ on shoes and not use them...

Any advice is greatly appreciated!

[Anonymous]

My knees kill me when I run three days in a row. One answer is to go to a doctor. If you're stuborn (stupid?) like me and will get that done when you can only crawl, then one short term solution is to insert days off in between. So if you're running Monday through Friday, maybe do Monday-Tuesday, Wednesday off, Thursday-Friday-Saturday, Sunday off.

But really, unless you have it looked at, no one is going to be able to tell you online how/if you can fix this. FWIW, I can do a very hard eliptical work out on my day "off" and my knee thinks it's been on a complete break. So a day "off" doesn't have to be a day on the counch. Just a day not running.

Good luck!

[Anonymous]

PP here--Also, if you can afford it, it's okay to spend the $$$ on the shoes. You're using these 5 days a week. They can last for a while. But get something comfortable; more expensive is not necessarily better. (I have needed a new pair for over a year. As with my knee/doctor issue, I'll probably replace them when the pavement comes through. Oy.)

Running is great. Especially in the age of the podcast. (I'm a former HS offensive lineman who HATED running until I discovered towards the end of college that it is a much different experience without a man with a large chin yelling that, if I didn't get my slow, fat a$$ across the line, he'd jam his foot up it. So I know what you mean about finding it.)

[Anonymous]

If you overpronate you probably need orthotics. You can get them off the shelf at a running store or custom with a podiatrist. You also need to invest in good shoes, and replace them every 300 to 500 miles. Also be mindful of your form. If your foot is striking too far in front of the body, especially downhill, then your foot is acting like a break and absorbing shock.

[Anonymous]

Shoes are important. they don't necessarily have to be crazy expensive, but you definitely shouldn't wear them past a certain number of miles. (for me, that number is about 400 and I'm religious about tracking it.)

Also, the surface on which you run can make a big difference in how your joints feel. If you're running on concrete sidewalks, you'd be better off running on softer asphalt, dirt or gravel trails or a treadmill. Walking means that your body weight is hitting the ground; when you run, it's 4x your body weight and that affects the joints. Good luck.

[Anonymous]

I run in barefoot shoes, but it takes a while before your calves think it is a good idea. Those overcushioned monstrosities create more problems than they solve.

[Anonymous]

When I started running 2 years ago I had exactly the same problem a few weeks in, and I was afraid I wouldn't be able to continue. I was forced to take it easy for a week or two, and voila- the pain went away. I was able to pick up my running program where I left off with no further knee problems.

[Anonymous]

I would go to a store that specializes in running/walking shoes, such as Fleet Feet Sports or Potomac River Running. PR will definitely do an "analysis" (if you will) of your feet and running styles and bring out a multitude of shoes that fit your needs. I think FF does the same. There was no cost at PR and their price of the shoes was the same as most online places.

Are you icing the knee also??? Ice is important for any injury.

What if you only ran 4 days a week (such as Tuesday, Thursday, Saturday, Sunday), instead of 5? Perhaps you need some rest. That way, you'll only have 1 situation of consecutive running days.

[Anonymous]

RICE is invaluable.
try superfeet orthotics.

[Anonymous]

Some ideas:
change your running surface if you're running on sidewalks (especially bad) or road--do you have the same pain after running on a track or mulched trails?

stretch after runs and ice your knee. Is the pain on the outside of the knee?

try cutting back to 4 days

go to a running store where someone will put you on a treadmill and watch how you run then recommend shoes

[Anonymous]

I'm a long time 30 mpw runner coming back from an injury (that never caused me to completely take time off). I cut back radically and have been building back up for 5 weeks and you are running as many miles as I am. It's classic too much too soon. Don't run through pain. When the pain stops, run every other day for a couple of months. Then add some back to back days. 3 days in a row (and even 2 days) is hard on your body - you need to give your legs time develop the strength to deal with the repetitive pounding of running.

[Anonymous]

As some of the PPs have stated, go to a running store get an analysis (free) be prepared to spend $120 on shoes though, but it is worth it. It's the only equipment you need and it will last for a long time. I over pronate a bit and cannot run in Adidas. I also swear by Super feet.

Good luck-- once I spent the money on the right shoes for me, I never looked back -- just ran my first half yesterday

[Anonymous]

OP here, thanks everyone for all the great advice!

I ended up resting my knee for almost a week, first run today -- 3 miles, slow easy pace, tried to keep from "pounding" the ground. Felt a slight stiffness before, did some stretches/walking after; also felt stiffness after, though less than at start, so I've taken some ibuprofen and will take a rest day tomorrow.

Overall I'm going to plan to run 4 days a week for the next month or so, Tues, Thurs, Sat, Sun, building in some squats and lunges on 2 of the "rest" days. I will also look into visiting a running store to get my run analyzed & determine if new shoes/orthotics will help.

I did notice one PP said they had the same issue and after rest for a couple of weeks was able to just continue their regular running, would love that to be me, but I'm being careful for the next few weeks.

Thanks again!

[Anonymous]

Have you tried to diagnose the specific type of knee pain? I've had various knee pain issues over several years of running, and discovered that different types of pain entailed different responses. Below are a few links to websites that might help you self-diagnose. You also could try visiting a running store, and asking for a recommendation of a doctor of physical therapist that specializes in running injuries.

After dealing with various aches and pains, one of the first things I always do now whenever I develop a new long-term pain from running is to try a different pair of shoes. That actually seems to solve the problem about half the time. It's not as wasteful as it might sound, because you can still keep and use the old shoes for exercise, but just need to be sure to rotate them out periodically with the newer shoes.

http://saveyourself.ca/articles/diagnose-runners-knee.php
http://www.knee-pain-explained.com/knee-pain-diagnosis.html
https://www.google.com/search?q=knee+pain+running+diagnose&aq=f&oq=knee+pain+running+diagnose&aqs=chrome.0.57j0l2.9089j0&sourceid=chrome&ie=UTF-8

Good luck. I read somewhere that over the course of a year, about 40% of runners are sidelined by at least one multi-week injury. Do what you can to get healthy.

[Anonymous]

Also, I'd recommend that even if you take a week off from true running, you should try to do some other aerobic activity (elliptical, vigorous walking, cycling, etc) so you will be less likely to lose fitness gains. It will make it much easier to start running again if you're continuing to exercise during your "time off."