Knee pain issue situation

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Anibis3.14

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This is a bit long. I have read as many posts on here as I could about knee pain when running and they all seem be focus on the same thing, runners knee. But my situation is a bit different I think. Im 39, 220 and as of june 4th just started running again. The last time I ran like this was at age 22. But I thought I started out the right way, with caution in mind.
I have a tread mill, set it for 6mp, and ran for 10 min on june 4th. I then figured I would add a min every day to do a slow and gradual climb up to 1hr. When I 1st started , it was hard of course. I was burned out at the end. But after a week, it wasnt bad at all, felt almost easy. Now, It felt soo easy, that on the one week mark of friday, the 11th, I decided to round up to 20 min instead of so the 1 min add which would have been 17 min. No issues, and still not that hard at all. I was very happy. Then back to 1 min adds a day. Did the same thing on the next friday, 30 min. Then, as easy as all this was, I think I might have gone a bit too far. This last week end, which should have been my hit in the 40 min area, I instead bumped it up 5 min a day, till I hit 55 just this past sunday. Now on sat and sun, my knees started to feel sore, worse on sun. Then yesterday it was realy sore in the right knee. So I decided to not do anything yesterday. Today it was much better, but not 100% yet, so I didnt do anything today either.
Now, with that long winded story, do you think I went too far too fast and messed my knee up at the end only because i added too much at that last weekend? The reason I ask is, My kness , and everything else, where fine for weeks before weekend. Or do you think at my age, I cant do that length of time and need to back track down to 40 or so min? Or maybe the speed is too much at 6mp? And, should I wait until my knees are 100% perfect plus a day to make sure before I restart any running at all? Or is this something that you can run a tiny little bit with until it goes away?
I dont know if this helps, I was fitted for Nike Pegasus +27 running sneakers, and have an Image 15.0 r tread mill.

Thank you in advance, and hello all!
 
Several things you do not include in your post:

1, Did you stretch after running? I really think stretching makes a difference- maybe its not so essential if your doing the odd 10 mins here and there but if your aiming for or close to an hour, your muscles will be contracting and will become shortened. If you want to be able to use those muscles again the next day, your going to need them to be stretched back to normal so they can power you better and not put strain on other muscles or ligaments.

2. Did you have any rest days? Rest days are important as this is when your muscles and body recovers. It recovers to a certain degree overnight but there are some things that just take longer. Rest at least once a week and your body will thank you for it: you'll come back stronger as well as being able to repair deeper muscle stresses.

3. Have you had your gait checked by a running store or expert? if so, are you wearing the best trainers for any sort of pronation you have? Does make a difference.

4. How old are your trainers? a pair of trainers will last properly around 500 miles. If your doing 6mph and running on average 30 mins a day, this is 21 miles a week, you'd need a new pair of trainers every 5-6 months. If your trainers have been sitting in a cupboard somewhere for a few months before you started training then its also worth replacing them as the rubber in the soles of the trainers is the main thing that declines with age. They basicly lose thier softness and bounce and although not hugely noticable when walking around, at high speeds your legs are pounding the ground with a great deal more force then you weigh, this is going to place alot of stress on your joints and in time can cause pain and injury.

5. Do you take any oil-based suppliments? things like Omega 3+6 oil capsuals can make a marked difference, I have tried and tested this theory out (I never used to believe they worked and tried to prove someone wrong) it ended up that whenever I took them, after 2 weeks the muscle/back pain I had would go but if I stopped them or forgot to take them, within 2 weeks the pain would return. Its also important to get good quality oils as its often the case that the poor quality stuff just doesn't cut it.

If the pain gets worse or you notice any swelling or sharp pains please do see your doctor.
 
I need to say, right off the mark, I am far from an expert at running or knowing how to run. The only thing I have, and its next to nothing, is I was in track when in highschool.

After reading your questions, I feel an ooops coming on. Hehe.
Ill answer them with the corresponding numbers.

1. I did stretch, but not more then 5 min. I will add much more time to this and
research more ways to as well.

2. I had no rest days. I will though.

3. No, I have not had my gait jecked, and I wouldnt know where to have that
done around here in Albany NY? What do I look for in the phone book?

4. I just bought a pair of nike the day I started. I have high arches and bought
the nike pegasus +27s for the high arches.

5. No, i dont take any oil. I will though.



Im on my way to my chiro tonight at 7pm, hes going to look at my right knee, the worst one.

Thank you for helping me out with this summer123.
 
Glad you managed to spot a few things to work on- glad your going to see your Chiro, hope it throws something up for you to think about.

With regards to your Gait being checked- a decent running store can do that. I am in the UK and the stores are different over here but if you are near a specialised running store they should be able to offer this service- I normally assume the UK is slightly lagging behind the US in technology where running is concerned so would be quite suprized if there was nowhere near you who coul help. In the UK a few store names (just incase you have them over there) are Asics store, Sports Direct and Runners Need. They use a treadmill and camera to advise and ask you to run for 30 seconds whilst they film how your feet land on the treadmill. From that they can see what sort of gair support you need.

Were you diagnosed with high arches or is this how you feel? only ask as I always thought I had very high arches. Then I went to test out a machine which took the biomeasurements of my foot- turns out I have very normal arches- not high not low. The wrong sort of arch support can be just as bad as no arch support. But glad you have considered arch support at any rate- few people do!

Make sure you do stretch- it really does make a difference- I find I have to hold each stretch for 40 seconds plus and today I had to stretch my quads for 2 mins each- its about learning how your body feels and getting rid of that tight feeling. I have seen plenty of people hold stretches for less then 5 seconds, a quick flick of the heel and they swap over- that does nothing but flex your muscles, what you need to remember is your trying to stretch them back out again. The intense tight feeling should reduce into a slight ache and you'll notice a spring in your step as you walk away.

Rest days: very important, I'd bet you notice a massive improvement even after just one. Take two in a row and you have energy like never before! I have only managed that once as I cannot take the feeling of not having worked out for more then a day (I worry about my weight!) but the times I have had two consequtive rest days has meant I come back fighting at 110%!
 
I have to second the value of fish oil supplements. I have flat feet, and consequently develop frequent knee and ankle pain, but taking fish oil really has helped.
 
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