I used to run a lot a year ago or so, but took a break as I was working long hours and got out of the habit of doing it. Recently I've started going back to the gym for 90 minute cardio sessions of running, cycling, rowing and cross training - the problem is, it seems the running is causing my serious discomfort.
I took a day off of running and the pain significantly lessened, though today I went for a 40 minute run and to put weight on my knee is agony.
It hurts on my left knee, and feels like a stabbing pain toward the outside edge. Having read a bit I am desperately hoping it is runners knee and that it can be easily remedies - however I suffered with this about a month ago and had presumed it had passed, as soon as I ran, it reared its ugly head.
Perhaps it's time to reduce my cardio workout to rowing, cycling and cross training...hope not!
Also - I have decent but old running trainers - going to buy some good ones tomorrow in the hope that it alleviates symptoms but until I've got further advice I will not do any running.
Luke, just out of interest, after your recent break from training how many days of building up did you do before you got to the '90 minute cardio sessions of running, cycling, rowing and cross training'?
And how far into today's 40 minute run did it start hurting? And what surface did you run on, hard road/pavement or soft grass (assuming it was outside which it sounds like it was).
You sound like you are massively overtraining so slow down. I've never done anything like the volume of training you are doing.
Thanks very much for the replies. I believe (it has now completely subsided) the pain is just behind the knobly bit rather than on the actual knee cap. It tends not to hurt much during the run - it hurts most a while after I've stopped though today the recovery period for the pain was extremely short compared to last time.
If I'm honest, I didn't build up at all. I just jumped on the treadmill (training on a treadmill btw) and did 45 mins. I had maintained a decent level of fitness by walking to work and back every day which led to 90 mins total walking every day.
Will cross training/cycling/rowing strengthen the muscles in question or should I go about a specific type of training?
Just found this - do you guys think this might fix my issues?
It can help, but at the moment you don't know what is causing the imbalance in your case that leads to the tightness and friction at the knee. If you try this, then that guy has a second video on the adductors - give then both a go.
For my own case, my physio had me focus the foam rollering on the outer quad (vastus lateralis) plus the glutes, but not on the IT Band itself. This was in addition to a strength program to address the cause. This sorted out my ITBS, however recently I have injured a hamstring and an adductor muscle on the inside of my leg. This has thrown up ITBS again as my leg is out of balance, so it is back to restrengthening
"Will cross training/cycling/rowing strengthen the muscles in question or should I go about a specific type of training?" Doubtful if you continue with the same length of runs - some light weights working on the glutes / hips plus general work on hamstr/quads/calf . adductors / abductors ...... would be useful. If the problem persists get it checked out, but I would say that not building up (same in my case) slowly may have caused this. Maybe take a few days off running, and then very slowly increase it a few mins at a time - may help to get things in balance. Stick with the other cross training and a little bit of weights in the meantime.
Frustrating I know - but don't let it get a hold
Hi, there were a few things involved as I had 2 or 3 trips to the physio. So anything below was for my case. At the physio, it went something like this:
Full gait analysis and assessment of flexibility etc: video, pressure pad etc etc. The finding was that my right knee tracked inwards. Foot flexibility was OK, most of the problems were higher up around the hips / glutes, tight quads, inflexible hamstrings. Recommended I reduce the amount of support I had in my shoes.
Gave me some stetches (dynamic and static, plus foam rolling) to carry out focused on hips/glutes, quads, hamstrings. The best resource I can point you to is here:
Check out the video of: #1 ITB/TFL/Hip Flexor/Quad Combo Stretch
Following stretching / rolling, after a week or so I went on the doing some strengthening exercises. These mainly focused on the TFL / Glutes, and the importance was placed on form / correct control of muscles
I don't have anything precise I can share. 4 or 5 exercises used a resistance band, e.g. Crab Walk: band around balls of feet, taking 20 steps to the right, then 20 steps back x3 sets, another was band around ankles, controlled kicks to side, and backwards 45 degrees. Single Leg Squats, and hamstring curls using a Swiss Ball. Also a couple of balance exercises on a swiss ball that relied on using hips for stability. There was nothing that special about these, other than I really felt them working my TFL / Glute area
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