Knee pain after exercise.Need advice

moonlit

moonlit

New member
Hi

I am 24 f ..im 5"3 and weight 135.5 lbs.. I started working out regularly since jan 2008. I took a break for a week and started running on the threadmill again .I warmed up and every 10 minutes on the threadmill i stretched my quardriceps, calf, hamstring.I did this for 2 days and now I have pain in my knee.Is this normal or do u think I over did my workout?Any sort of advice would be appreciated.

Thanks
 
Here is a post I received earlier about my joints hurting. I found it very informative and beneficial. Hmm, I think it's SOMEWHAT related to yours.

Quote:
Originally Posted by Cowgirl View Post
Hmm, would running trails like the ones at high schools and/or college be better than the hard treadmill? I know running without a machine gives you a better workout but which one would be better for your joints?


Curvie Girl:
IMO, there are a variety of factors that play important parts to the whole. To answer your question, it depends!

Factor 1: genetics. Some peoples' bodies just are more fragile, that's all there is to it!

Factor 2: diet. There are a LOT of anti-inflammatory foods that I choose to eat over acid-forming foods. Salmon, healthy fats from fruits, nuts, seeds...these foods have properties that lube your joints. Eating crappy white bread and sugar and fried foods and excessive amounts of red meat can be irritable to joints for lots of people (not everybody, it goes back to genetics).

Factor 3: body work. I lift free weights and do lots of squats and lunges. This forces a lot of tiny stabilizer muscles on my ankles, knees, and hips to be fit and in form. They help a LOT to keep me from tripping and rolling ankles (although I HAVE before). There are certain running ailments that are caused by weak hamstrings versus strong quads--if you're running, it's extremely beneficial to lift weight and do strengthening exercises regularly. And especially to have a strong abdomen, or you could fuck up your back.

Factor 4: proper form. If you're hunched over and flipping your feet or not picking them up properly, it's going to have an adverse affect. When I run, I'm constantly readjusting my form.

Factor 5: adaptation. I started small, and my body got more and more used to trails until I can run up and down hills, jump over pits and roots, and hop out of the way of bikers and fend off mountain lions (ok I'm exaggerating) without injury. I hardly get sore and my joints never hurt. It's cause my body has adapted to the high impact. Your bones get thicker, you know, with high impact. But you have to work your way up carefully and rest when you need it!

I HATE the treadmill because I get hot and sweaty and hate not breathing fresh air and having nothing to look at. I like being outside, it helps me mentally and perhaps spiritually as well. I derive mucho joy from my runs. I can't run in the street because I get shin splints and that sucks, plus I hate the exhaust fumes from the cars in my face. The redwood forest is the most desirable place I've ever run, and the air is a delight to breathe. I have a thing about the air I breathe--which is why I could never live in L.A. proper.
 
Cowgirl said:
Here is a post I received earlier about my joints hurting. I found it very informative and beneficial. Hmm, I think it's SOMEWHAT related to yours.

Quote:
Originally Posted by Cowgirl View Post
Hmm, would running trails like the ones at high schools and/or college be better than the hard treadmill? I know running without a machine gives you a better workout but which one would be better for your joints?


Curvie Girl:
IMO, there are a variety of factors that play important parts to the whole. To answer your question, it depends!

Factor 1: genetics. Some peoples' bodies just are more fragile, that's all there is to it!

Factor 2: diet. There are a LOT of anti-inflammatory foods that I choose to eat over acid-forming foods. Salmon, healthy fats from fruits, nuts, seeds...these foods have properties that lube your joints. Eating crappy white bread and sugar and fried foods and excessive amounts of red meat can be irritable to joints for lots of people (not everybody, it goes back to genetics).

Factor 3: body work. I lift free weights and do lots of squats and lunges. This forces a lot of tiny stabilizer muscles on my ankles, knees, and hips to be fit and in form. They help a LOT to keep me from tripping and rolling ankles (although I HAVE before). There are certain running ailments that are caused by weak hamstrings versus strong quads--if you're running, it's extremely beneficial to lift weight and do strengthening exercises regularly. And especially to have a strong abdomen, or you could fuck up your back.

Factor 4: proper form. If you're hunched over and flipping your feet or not picking them up properly, it's going to have an adverse affect. When I run, I'm constantly readjusting my form.

Factor 5: adaptation. I started small, and my body got more and more used to trails until I can run up and down hills, jump over pits and roots, and hop out of the way of bikers and fend off mountain lions (ok I'm exaggerating) without injury. I hardly get sore and my joints never hurt. It's cause my body has adapted to the high impact. Your bones get thicker, you know, with high impact. But you have to work your way up carefully and rest when you need it!

I HATE the treadmill because I get hot and sweaty and hate not breathing fresh air and having nothing to look at. I like being outside, it helps me mentally and perhaps spiritually as well. I derive mucho joy from my runs. I can't run in the street because I get shin splints and that sucks, plus I hate the exhaust fumes from the cars in my face. The redwood forest is the most desirable place I've ever run, and the air is a delight to breathe. I have a thing about the air I breathe--which is why I could never live in L.A. proper.
Click to expand...

Thanks Cowgirl, it's an interesting and helpful post.
 
Last edited by a moderator:
First option is simply eliminate the impact. You can do this by switching to an elliptical or running outside on softer surfaces.

Second option is getting a check up if it gets worse. Being young and having joint problems in the second day aren't good signs. Normally joint issues arise weeks into workouts and don't get better. Stretching (or lack of) shouldn't affect your knee pain either, since stretching focuses on preventing strained or pulled muscles.
 
Activity involving the knee, especially activity that causes pain, should be decreased or avoided. Ice and anti-inflammatory medications like ibuprofen or aceteminophen will help with discomfort. Somtimes, physical therapy is helpful to formulate a program of strengthening and flexibility.

Patellofemoral pain can be frustrating to treat and may last from weeks to months. The pain can also recur if the underlying problem is not treated.
 
Cowgirl said:
Here is a post I received earlier about my joints hurting. I found it very informative and beneficial. Hmm, I think it's SOMEWHAT related to yours.

Quote:
Originally Posted by Cowgirl View Post
Hmm, would running trails like the ones at high schools and/or college be better than the hard treadmill? I know running without a machine gives you a better workout but which one would be better for your joints?


Curvie Girl:
IMO, there are a variety of factors that play important parts to the whole. To answer your question, it depends!

Factor 1: genetics. Some peoples' bodies just are more fragile, that's all there is to it!

Factor 2: diet. There are a LOT of anti-inflammatory foods that I choose to eat over acid-forming foods. Salmon, healthy fats from fruits, nuts, seeds...these foods have properties that lube your joints. Eating crappy white bread and sugar and fried foods and excessive amounts of red meat can be irritable to joints for lots of people (not everybody, it goes back to genetics).

Factor 3: body work. I lift free weights and do lots of squats and lunges. This forces a lot of tiny stabilizer muscles on my ankles, knees, and hips to be fit and in form. They help a LOT to keep me from tripping and rolling ankles (although I HAVE before). There are certain running ailments that are caused by weak hamstrings versus strong quads--if you're running, it's extremely beneficial to lift weight and do strengthening exercises regularly. And especially to have a strong abdomen, or you could fuck up your back.

Factor 4: proper form. If you're hunched over and flipping your feet or not picking them up properly, it's going to have an adverse affect. When I run, I'm constantly readjusting my form.

Factor 5: adaptation. I started small, and my body got more and more used to trails until I can run up and down hills, jump over pits and roots, and hop out of the way of bikers and fend off mountain lions (ok I'm exaggerating) without injury. I hardly get sore and my joints never hurt. It's cause my body has adapted to the high impact. Your bones get thicker, you know, with high impact. But you have to work your way up carefully and rest when you need it!

I HATE the treadmill because I get hot and sweaty and hate not breathing fresh air and having nothing to look at. I like being outside, it helps me mentally and perhaps spiritually as well. I derive mucho joy from my runs. I can't run in the street because I get shin splints and that sucks, plus I hate the exhaust fumes from the cars in my face. The redwood forest is the most desirable place I've ever run, and the air is a delight to breathe. I have a thing about the air I breathe--which is why I could never live in L.A. proper.
Click to expand...

What cowgirl had said is really true, especially on the muscle strength imbalance.

It is very true that most people has a strong quadriceps as compared to the hamstring. Strong hamstring is needed to properly align the knee and stablise the knee joint.

Exercises you can do in the gym:
Hamstring curl - go for low weight high reps and concentrate on the negative motion.

Hamstring raise on ball - go for low reps but hold for 5 secs between reps.


This link provided some useful workouts. ( I dont noe if it's allowed here)


Another thing about running is to 'run tall'. Image there is a string holding your head to the sky, and the string runs through to your lower spine. This visualisation will enable you have a feel of how not to slouch during running.

Remember, muscle toning is as important to any cardio exercise. This will reduce injuries greatly.
 
Hi there, I'm feeling your pain (Literally) with the knees. I have been a runner for over 10 years and finally think I out did myself. I believe all the advice stated above is definitely true, muscle tone is extremely important with running. However, your knees can also only take so much, so be careful to work moderately with the running. I have now realized that at a young age of 26, runnign long distances has put a beating on the knee joint. I know several other people suffereing from this as well.

I say try to incorporate a variety of other exercises in with the running if you can find a variety to enjoy. This will prevent over use of any specific joint.

Did you happen to see an orthopedic doc yet? I'm hoping he'll tell me some beneficial alternatives to give my knees rest. It gets very frustrating when you have the motivation to GO but your body is saying NO! haha.

Good luck!
 
Thanks a lot for the advice everyone.. The knee pain seems to have gone but Im not taking chances- I dint gym this whole week! :( I dint want to over do or strain my knee anymore.Ill be goin to the gym tomorrow and I will start doing the eliptical for like 15-20 minutes ... I realised that I cant lose weight over night so I should quit running until i make exercise- a daily routine- so for now itll be slow walk and then ill incorporate jogging but no running at high speed.:toetap05:

I am also goin to do exercises to strengthen my knee, hamstrings and quadriceps..

I dint get to see a doc because I have been gettin back home late from work..I jus took some rest and I guess my calf muscle has recovered as well.. I did manage to get a leg massage and it felt better

I keep doing some stretches for the calf, hamstring, and quadriceps because I felt my left leg wasnt flexible at all and felt very stiff..

Thanks for the support!!Im loving this forum
 
:waving: Hi from :eh:

I had surgery on my knee nearly 20 years ago. It still bothers me after intense treadmill time, which I do daily. At the risk of people thinking I am some kind of quack, I will tell you what helps me immensely: APPLE CIDER VINEGAR. I drink 2 tbsp of it mixed in with hot water and a dollop of honey (otherwise the strong taste makes me :puke:). I started using this remedy while recovering from intense pain due to the inflammation of shingles, and it has worked very, very well FOR ME. ACV is cheap and you can buy it at your local grocer's. The premise is that it helps reduce inflammation and restore alkalinity.

Hope you have a full recovery,
ABBA
 
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