Dr. Hive - Could this be runner's knee?

[blondeviolin]

I've taken up "running." I use the term very loosely because my compromised lungs only let me do a slow jog for 30sec and walking 90sec alternated. For one week, I walked M-F, then the next week I "ran." I took a break on the weekends. Then on Sunday I noticed my knees were aching. Arthritis runs in the family so I assumed it was that and popped some ibuprofen. I "ran" again Monday, with no worsening knee pain. But Tuesday I hurt and was aching in both knees. The pain is around the outside of my knees, with the left being worse than the right. It hurts most on the inner bottom of the knee, not under the kneecap. It's sensitive to touch. I didn't "run" T, W, or Th. In fact, much of the last two days were spent in the car; we were road-tripping. The knees feel stiff if I don't move them. Going downstairs hurts more, especially if I step with my toes. I plan to see a doc if it doesn't go away soon...

 

my shoes are not fitted to my feet, but I'm also not "running"/walking more than 20min straight.

 

Y'all... Getting old sucks. And I'm only 31. :lol:

[happi duck]

(hugs)

 

I'm clueless...hopefully someone else will have wisdom to share!

[cintinative]

I've taken up "running." I use the term very loosely because my compromised lungs only let me do a slow jog for 30sec and walking 90sec alternated. For one week, I walked M-F, then the next week I "ran." I took a break on the weekends. Then on Sunday I noticed my knees were aching. Arthritis runs in the family so I assumed it was that and popped some ibuprofen. I "ran" again Monday, with no worsening knee pain. But Tuesday I hurt and was aching in both knees. The pain is around the outside of my knees, with the left being worse than the right. It hurts most on the inner bottom of the knee, not under the kneecap. It's sensitive to touch. I didn't "run" T, W, or Th. In fact, much of the last two days were spent in the car; we were road-tripping. The knees feel stiff if I don't move them. Going downstairs hurts more, especially if I step with my toes. I plan to see a doc if it doesn't go away soon...

 

my shoes are not fitted to my feet, but I'm also not "running"/walking more than 20min straight.

 

 

 

I have a patellar tracking issue if that is what you mean??  Patellofemoral syndrome, which is different than just arthritis (which I also have). At its worst I would have sharp pain in my knees in the center. Otherwise, either from the damaged cartillage from the tracking issue or the arthritis or both, I get the "achey" sensation now and then.

 

My suggestions:

1) go immediately and get good running shoes. Get fitted at a running store. It will cost you a lot but it will make a huge difference in your runs and it may help the pain. After you get your first pair you can look for the markdowns when they put the new models out, but having a good pair of running shoes is SO important.

2) ice your knees after every run

3) you need to strengthen your leg muscles if you can. Often times knee pain means you have a strength imbalance somewhere. All the muscles in the leg are interrelated and a weak IT band can cause the knee to track poorly and you will have pain. You want to work on strengthening your IT band, quads, hips, calves, etc.  Also work on your core as you can.  Do not do any lunges or squats which might aggravate the knee. Some suggestions: calf raises (weighted if possible), side lying leg raises (with weight if possible), back lying leg raises (introduce weight as you can), clamshells (use a theraband around your knees), side planks, bridge with a leg lift, any balance related exercise (e.g. if you have one of those Bosu boards, or just on a thick mat lift swing one leg at a time and try to retain balance)  

 

There are some exercises pinned here: https://www.pinterest.com/cintinative/squat-and-lunge-free-workout/

 

4) if suggestions 1 and 2 do not help you might want to consider seeing a physical therapist before doing 3) because they can provide specific exercises for your body.

5) consider drinking tart cherry juice or seeking a tart cherry supplement. It is really supposed to help. Jury's still out for me--I've only been on it a week. 

6) consider taking glucosamine chondroitin for the arthritis. I have been on it for years.

 

ETA: The stiffness you are talking about is arthritis as I understand it.  

 

I hope you find some relief!!

Edited August 20, 2016 by cintinative

[PeterPan]

Yup, when I started having pain like that, it was my shoes.  Running store, fitted properly, good inserts.

[Alessandra]

Agreeing with advice you have got.

 

Good cushioning running shoes. Probably will run $100-200. It's a shock the first time you pay that kind of money, but, if they make a big difference in your mobility, totally worth the $$.

 

Cushioning socks. They usually cost between $10-20 each for good ones at the running store.

 

Something for inside the shoe. I like the inserts that do heel and arch, but not toes. Cushiony ones are about $10.

 

Some people do get custom orthotics for specific problems.

 

Cushioning and supporting the feet lessens the stress on the knees.

 

Elastic knee brace can help. And the exercises to strengthen leg muscles are designed to take stress off the knee. When I had PT, I also got massage and some kind of thing that involved an electric thing that made my knees tingle -- supposed to stimulate muscles. PT is great!!

 

In your place, I would continue the exercise, but do all walking or less time. 20 min is a lot to start with. What are you walking on? I found that cushioned track vs hard surface makes a big difference. Or dirt/mulched path vs concrete.

 

Good luck!

 

I don't have arthritis, but have had knee injuries. Being cushioned, building muscles and taking it very slowly at first helped me. Ymmv, but I hope this helps.

[cintinative]

What are you walking on? I found that cushioned track vs hard surface makes a big difference. Or dirt/mulched path vs concrete.

 

 

Asphalt is much easier on my knees than concrete so I don't run on sidewalks.  

[staceyobu]

That sounds similar to the "runner's knee" pain I have experienced. I ran through it. It was worst when I initially started ruining. I can run marathons now with no knee pain.

 

Definitely worry about it if it gets worse, but I think adjusting to running can be a bit of a learning curve for the body. I took up running at 33 and initially felt a lot of aches and pains. Now, at 36, I feel more energetic and fit than I have since college.