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"Runner's knee" problems

Answered on August 19, 2014
Created August 17, 2012 at 6:57 PM

how do you deal with it, or heal it, i always feel it under my patella during or after a 5-6 mile run. I never feel it when im sprinting or doing a 1 miler.

239bcbf6d0013fd74890f5c7305daf64

(664)

on August 19, 2012
at 11:03 PM

Just watch those knees Michael. BUDS is rough stuff, but we need people to take up the mantle and do the job. From one vet to another, thanks for your service!

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 19, 2012
at 05:34 AM

im on concrete, sometimes it is uneven, and sometimes i go up and down hills

47edf681280750c3712a3a56f2eae33b

on August 18, 2012
at 02:34 AM

Kind of feel like the "you need support and cushioning in a running shoe" is a myth like carbo loading or maybe just outdated practice. If you look at the Olympic Marathoners they all ran in light shoes with barely there soles.

F4a6fc9f0b701e12cdf2ad5dadaeb2dd

(360)

on August 18, 2012
at 01:24 AM

I find stretching hurts my legs more than helps.

F4a6fc9f0b701e12cdf2ad5dadaeb2dd

(360)

on August 18, 2012
at 01:23 AM

Do you ever run low-impact? beach, grass, soft dirt, etc.

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 17, 2012
at 09:30 PM

i try to focus on form, but after 5 miles i just lose control, and im just going without paying attention, i just get into a zone

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 17, 2012
at 09:28 PM

nice man, im trying to earn me contract to BUD/S

E17fe88b98575c183241fba50ae42b93

(398)

on August 17, 2012
at 07:11 PM

Pre-paleo, I had to deal with a lot of knee pain during exercise, regardless of footstrike or use of knee braces. Focusing on maintaining proper posture during long runs helped to a degree. The pain seems to have been remediated with the elimination of grains and cutting sugar in my diet. Here's hoping it stays that way!

6c87ed7929dd0fa8c5ce8a348ec79f16

(5)

on August 17, 2012
at 07:09 PM

I had success using a foam roller and rolling the IT band twice a week, give it a try!

Medium avatar

(3213)

on August 17, 2012
at 07:02 PM

Have you tried barefoot shoes? And landing with the ball of your feet and not your heel?

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11 Answers

best answer

3
7f7069fc4d8d2456cec509d0f9e9bb34

(865)

on August 17, 2012
at 07:09 PM

Most likely you have a tight lateral leg/IT band. Do some stretches that bring your foot across your midline, some lacrosse ball work on the side/front of your hip, and foam roll the outside of your leg under tension. Kelly starret probably has some videos that will apply on mobilitywod.com. Other that that, look into chi running or pose running like the other guy said.

1
A3c56c85290f748410a6f340ddd552b3

on August 18, 2012
at 01:01 AM

I suffered for many years until I found squats. Google for "Stumptuous" and "mistressing the squat". Krista is my savior, truly.

1
59fa7cd87fb9d669adf21e5cf3e7ada5

on August 17, 2012
at 08:23 PM

Try icing your knee a couple of times a day

1
B41cdb2253976ba9b429dd608d02c21f

(1495)

on August 17, 2012
at 08:10 PM

Been there - get a gait assessment, stretch ALL the leg and foot tissues often (Quads, Hams, Calves, PF, hip flexors, IT Band), learn to use a foam roller and lacrosse ball, get some PT to help you with stretching, massage and healing if you need, build leg strength. Might give your distance shoes a look also. I threw away all my old thick heel shoes after going to a Crossfit Endurance seminar and went totally minimal (Vibrams and New Balance Minimus). This worked really good for me for shorter runs, but I ended up with a stress fracture on a distance run. I now use a minimalist shoe with a thicker sole for distance. I think they are the Saucony brand.

0
47edf681280750c3712a3a56f2eae33b

on August 18, 2012
at 02:13 AM

Slow down if you are trying to do 5-6 milers at the same speed as you sprints. 5-6 miles is a short run so if 5-6 miles is a long run compared to the 1 mile and shorter sprints that you are doing then you are probably increasing your mileage too fast. Most coaches recommend for distance running to increase no more than 10% distance a week, so hack your mileage, slow down and definitely look into a more minimalist shoe. I just can't go there with the Vibram 5 finger fan camp, however, I do believe there are some important points there. I use a cross country racing flat, Nike Zoom xc3 and they are super light. For long distances a heavy shoe will start to wear on you from its sheer weight, let alone its high heeled design and whatever mud or moisture you are picking up as you are trotting along. Also, are you a city pavement runner or trail runner, going hard down hills? Someone above mentioned going at it on a softer course and that is something I'd look at too.

47edf681280750c3712a3a56f2eae33b

on August 18, 2012
at 02:34 AM

Kind of feel like the "you need support and cushioning in a running shoe" is a myth like carbo loading or maybe just outdated practice. If you look at the Olympic Marathoners they all ran in light shoes with barely there soles.

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 19, 2012
at 05:34 AM

im on concrete, sometimes it is uneven, and sometimes i go up and down hills

0
724ac8ed9ddc603e87adf6cfb901a8d8

on August 18, 2012
at 02:05 AM

I know it isn't a cure-all, but I just started drinking bone broth to help my tendonitis and I am shocked how much better it feels after only a week. Other joint aches and pains are gone or significantly better as well :)

0
71af3866ba45915e06061a627b40f31d

(235)

on August 18, 2012
at 02:02 AM

I second the foam rolling, icing the knee, getting a gait analysis, etc. The fact that it doesn't bother you when you sprint makes me think you could be heel-striking too much and taking too big of strides when you run longer distances. Try taking shorter strides and aim to strike between the middle (arch) of foot and heel (rather than heel first).

0
239bcbf6d0013fd74890f5c7305daf64

on August 17, 2012
at 08:55 PM

I have bad knees from running one too many miles for Uncle Sam. If they are really bothering you then get in to see an orthopedist. I started having issues while preparing for an Army 10 miler and I had to completely stop training. The problem was the inside of my knee was essentially acting like a brillo pad and scraping against the tissue. A good X-Ray will help ensure you do not do more damage to the knee. I can still run, but on a treadmill and I have to keep it to about two miles. Eventually I will have to go the store and buy new knees (kidding about the store part), but I know the score. Seriously, you knees are nothing to blow off and ignore.

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 17, 2012
at 09:28 PM

nice man, im trying to earn me contract to BUD/S

239bcbf6d0013fd74890f5c7305daf64

(664)

on August 19, 2012
at 11:03 PM

Just watch those knees Michael. BUDS is rough stuff, but we need people to take up the mantle and do the job. From one vet to another, thanks for your service!

0
C0c839648b31512515daaffe8e4e9ad1

on August 17, 2012
at 08:32 PM

I have knee problems, but it seems to be less when I don't stretch my knees the wrong way. So far not pulling my foot up behind my rear end seems to be not making it worse.

F4a6fc9f0b701e12cdf2ad5dadaeb2dd

(360)

on August 18, 2012
at 01:24 AM

I find stretching hurts my legs more than helps.

0
76815a835522c3a0f644c9c3771f59d1

on August 17, 2012
at 07:13 PM

I had some issues similar to this when I was getting back on the running saddle and was advised to do some strength training for my quad. Went through about 6 weeks of therapy and not running and was able to come back even stronger than before. Plus I started crossfitting after and it hasn't bothered me since.

Of course, you should always seek guidance from a medical professional as well :)

0
0cddf17fbd678b897beeace676b0df92

on August 17, 2012
at 07:07 PM

Its probably related to body postion when you run. I'd look for a trainer to watch and evaluate your running form.

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