Knees - strengthening exercises?

Need help!

21 to 40 of 45 messages
29/08/2004 at 21:37
I've just taken a few weeks off following problems with my achilles tendons and have gone out for a couple of easy runs. Achilles feel great but both runs I have done I have had to stop as the outside of my right knee has started aching after 25 minutes or so.The pain goes away as soon as I stop running.

Before my lay off I had been training hard all summer and never had any problems with my knees so I'm a bit baffled as to what the problem could be as why wasn't my knee hurting when I was training hard?

Could it be related to my time off from running, a bit of a shock to the system if you like, that will go away soon as long as i just ease my way back into training? Or should I be more concerned? My knee does not hurt to touch
03/09/2004 at 21:54
I used to suffer from 'knee niggles' and as well as doing some of the exercises mentioned already I also take Glucosamine Sulphate tablets. They're meant to "maintain healthy joints and connective tissue". Touch wood haven't had any problems since.
22/10/2004 at 01:07
Not sure if this will help anyone but when I first started running 4 years ago I had sore/stiff knees. It hurt just above and to the side of each kneecap and my physio said the muscles on either side of the kneecap weren't holding up (and as it shifted it hurt) so she suggested plies. I skipped ballet as a kid but I found the exercises really helped strengthen the knees and no more pain. So for any other ballet ignoramuses who this might help: heels touching, feet at 90 degrees, knees in line with toes, hold your body in a long line and centred above your pelvis (no leaning forward/backward) and gently flex your knees out/toward the floor, without letting your heels come off the ground. Keep your knees in line with your toes the whole time, as you lower and then raise again. Hope that makes sense.

I quit running for 2 years (way too hot in Australia) but kept the plies up intermittently and have had no problems since starting running again this year.
22/10/2004 at 20:33
This particular page of a site is for iliotibial band syndrome (IBS). Your problem may not be IBS, but the site could have other pages which are applicable to your problem.
http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm

ps. I do the exercises on the page, and I haven't had any problems since...

Good luck
01/03/2005 at 21:48
Have read this thread but wonder if I can start the exercises while my knees still hurt or should I wait til they feel normal again? I did 17 miles yesterday, my knees did't hurt at the time but really do today. They were fine last week after 15 miles but now I'm really worried about how I'll get through the FLM in 6 weeks. Please help!
01/03/2005 at 21:57
Catherine - do you do stretches after running? I did 16.5 miles at the week-end, and was so shattered when I got in that I just collapsed into a chair, but paid for it later. Just about back to normal now, so hopefully you will be in a day or two, but I'm sure it helps if you can do stretches when you finish.
I've used Ibuprofen gel when I've had tender knees, which is quite soothing.
I would say if the exercises hurt, maybe give yourself some more recovery time first.
01/03/2005 at 22:05
Diana,
Thanks for your tip. You are right. I did feel wrecked and did just stop and normally I do stretch. I hope it is just a simple thing like that and not long term damage
20/03/2005 at 13:09
I have been in training for the FLM and so far no real problems covering up to 18 miles.
Yesterday, however, I had to start walking after about 12-13 miles, because of knee pain, outside of left knee to be precise. This is a new problem, could it be related to a weeks ski-ing last week? I am very worried about carrying on with training and the taking part in the FLM itself! Any advice gratefully received!
08/07/2005 at 05:16
Well, I seem to have every sympton mentioned in thsi thread and have probably tried all the recommednations mentioned over the years.
Injured knee 25 years ago playing football. For the last 20 years have mostly run, although some cycling and now rowing as well.
Couple of months ago leg presses in the gym caused a shooting pain in the problematic knee. Now when I run I am Ok but it is sore to the touch afterwards. Right in the centre of the knee when leg is stretched out straight, right in the centre of the round area (kneecap).
Ibruprofen or rest (or both) for a couple of days makes it much easier. But it flares up again after the next run. Longer runs make it worse.

I am tempted to row for a few days but again, if done properly that causes the knee to ache as I push off on the drive. Cycling causes similar stress on the area. I do iverpronate, but wear motion control shoes and change them regularly.

Any suggestions?. Might buy some glucoasmine tablets again.
14/11/2005 at 16:28
Hey all -- I used to cycle everywhere and caused imbalance -- big quads, but other supporting muscles insufficiently developed. I had serious problems going up/down stairs and physio suggested some very good, non-stressy exercises:
1. Sit on floor or mat with legs straight out in front. With one leg at a time, rotate whole leg to turn knee out (instead of knee pointing upward, point to a "2:30" angle). Keeping abs in, and without straining back, lift leg a SMALL way, just enough to activate the muscle on the inside of your upper knee/lower thigh. Hold briefly, and lower. Repeat 20x and switch sides. Best to do whenever you can throughout the day. It can be varied so you can do it at your desk, just be careful not to strain your knee.
2. Same starting position as first, only with legs not turned out. Put a rolled up towel (not too large) under your knee. Push down on the towel as though to flatten. Hold briefly and relax. Repeat 20x and switch sides.
These and a VERY CAREFUL commencement of running sorted my knees pretty thoroughly. (Not that I haven't had new, wonderful, other injuries. :( )
13/12/2005 at 17:20
After running a 10 mile cross country race last weekend my knee ceased up after I had finished the race. Next day I had an egg like swelling on the outside of my knee and my knee 'gave way' when walking. Physio diagnosed an inflamation of the supprapatellar pouch and a strained lateral knee ligament. although no longer painful, still swollen and 'gives way'. Has anyone else experienced similar problems and if so how long befor running again.
06/09/2006 at 13:03
I did the FLM in 2004 and trained for 6 months prior to that, never had knee problems during or after that. Since then ive played football twice a week. Im now training for the GNR after a 2 year absence from running, I did a 10m run 4 weeks ago and after 5 miles got severe pains in both knees, if i stopped to walk/stretch it would go but upon starting again the pain would return makingh the last 5 miles sheer hell!... the follwoing week I tried again with the same results. I rested for a week and went out last night for a short 4m run but after just 2/3 miles the pain started to kick in.. this is worrying me now.. could this just be trainers?... ive started using asics this time which i thought were the best but i cant think it could be anything else?.. my ruuning style hasnt changed, and legs are pretty well built, and have always stayed fit?.. Started taking the cod liver oil tablets two weeks ago after a recommendation but no use...HELP?
25/09/2006 at 11:14
I have been running for years without any problems but this year after a 6 month lay off I have started having problems in my knees.

I dont get pain while running but for a couple of days after I could be very sore to the point that even stairs were a problem.

I stopped running for about 2 months while I did cross trainning and improved the strenth in my legs. I also bought the best running shoes I could afford.

Started running again building my distance slowly and using the running machine and my knee problem is back!!

Resting 3-4 days between runs seems to help but I just cant understand why this problem as just started. What more can I do, I love to run and would hate to think I might have to give it up.
28/09/2006 at 17:44
Darren... sounds like a very similar scenario to whats happening to me... I never did find the cause but a freind recommended taking glucosemine tablets, been taking them two weeks and so far things seem to be improving.. touch wood!... might be worth a try?..
06/10/2006 at 11:06
What an interesting thread. I have had problems with my knees for about 20 years, but always of the minor niggle variety - never enough to stop me.

I started long distance walking and had a problem with my left knee after about 10 miles on each walk. A podiatrist made me up some orthotics and they worked a treat. I did an 11 day walk doing between 18 and 22 miles each day and have no problems whatsoever.

Then I ran the South Downs Marathon and have had problems ever since. I laid off running for about 6 weeks after the marathon, but when I started back my knees just got worse and worse. If I run more than a couple of miles I spend the next 5 days struggling up and down stairs in great pain, can't sit with my knees bent and certainly could not get up from a squat.

I am strengthening the quads and that seems to be helping, but it is very slow.

I think I'll try some of the supplements suggested in this thread.

I'm doing a 10k next week. I don't want to drop out, but I might have to.
06/10/2006 at 11:12
I did the great North Run on sunday, the 1st 4 miles was great but then the dreaded knee pain kicked in and MAN was it hell.. i finished the run but it was sheer pain from 4m onwards, i tried painkillers to no effect.. the pain was in both knees with a burning sensation coming in then going away then coming in again... it was awful!!.. didnt want to start walking as i wanted it over with asap!.

ws a bit sore on monday but played football last night (Thurs) and was fine?.. its weird..
06/10/2006 at 11:19
I am rebuilding after a locked knee episode- just escaped an arthroscopy. Initially had & weeks ( aaagh) rest from running etc. Was allowed to swim, but being a rubbish swimmer of very little brain did some of that breaststroke. Subsequently discovered that breast stroke is a very bad idea for knee injuries...
Am now doing squats, lunges, cross trainer and leg extension (very light weights) and gentle return to running, at last
06/10/2006 at 11:39
I have knee niggles/pains in the days following my training runs. But by keeping a log I have be able to track whats helps the problem and what makes it worse. These have been my break throughs so far.....

1. If your knees are still sore dont run. In fact ensure you have a pain free day a full day before your next run. If you need an extra rest day, then take it.
2. Going for a long walk after the run seems to help. Anything around the 30 minute mark.
3. Sitting in a cold bath (min 12 minutes) and using knee wraps for a couple of days after the runs seem to speed up recovery.
4. Only up running distance 10% every week.
5.Glucosamine (1500mg), omega oil supplements seem to help.
6. Limit amount of road running you do.
7. Keep a running log that tracks how you feel in the days between runs. This way you can revise and amend your own program.If it is not working then change things.
8. Leg stengthening can help but be careful not to over do and reduce recovery to your knees between runs too much.

Hope this helps and you in turn will make further break throughs.
15/01/2007 at 12:44
I have been troubled by a weakness in my right side ( I am completely left-handed, left-footed, etc). Last year I had an ankle problem that required surgery. I came back from that and ran happily for 2 to 3 months until I began to get pain on the lower right side of my right knee. I was ok until I ran downhill but after that the pain didn't go away. I stopped running for about 6 or 7 weeks (I did no exercising at all) and then started running again and the knee was fine. Over Christmas I developed the same problem and now each time I run more than about 15 minutes I suffer a lot of pain. The following day walking downstairs is painful but walking upstairs or on the falt is no problem.

Does anybody have any suggestions?
Thank you
23/02/2008 at 19:56
I don't know if this is the correct place to post this but I am a 14 year old male, Indian, following a vegetarian diet (not eating egg but drinking milk and other stuff), I have suffered from knee pains for a long while now a few years at the least they do not constantly hurt but I am constantly aware of the feeling in my knees it feels as though they are very fragile and loose in the socket and when I crouch down my knees crack (It does not hurt but its annoying, worrying and my knees feel good once I have cracked them like that I also have problems with my ankles shins wrists and elbows (the elbows being at the bottom of the list. My wrists feel like they will break when I give them a little squeeze I study Tae Kwon Do I am pretty flexible also I am pretty built I am broad, tall, fit I have big forearms and tiny wrists big upper arms, pecks etc, but my joints worry me. My wrists hurt when I punch something or put a little pressure on them they are one of the weakest of my joints along with my ankles and (I know they aren't joints but shins) My ankles and shins work together to hurt me they hurt after everything, I come home from school they hurt I go for a walk and come back they hurt after exercise they KILL e.g. after tae kwon do, running, P.E a little bit of sport (even playing basketball for 10 minutes) Also my back I have had problems with this for a long time but the doctor and the x ray machine assures me there is nothing wrong with my (lower) back after going shopping it hurts after sports it hurts sometimes after sitting a lil weirdly it hurts and I can crack it extremely loud by turning to my left and right after I have clicked it it feels heavenly along with my knees. Everything except my ankles feels good after I have stretched em off a bit. WHAT THE HELL SHOULD I DO ABOUT ALL THIS?
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