Need Help With Runner's Pain

W

Wolf308

0
Hi all. I'm fairly new to running, been doing it off and on for just under a year. This past week or so I've been dealing with runner's knee, at least I assume that is what it is. I've been hunting through the forum and taking notes on exercises to do to help with it, but one thing I am having an issue with is rest.

I am on my feet all day, and that can't be helped. I work in sales and management. I cannot take time off to heal as I am also paid hourly and do a job that is Federally regulated and can only be done by me (this means... the work is timed, it has to be done, no excuses). Right now I am getting ready for a real hard two weeks (apparently literally everyone took vacation during the same week, so I'll be running an entire retail shop alone for a week, right after working a trade show).

How do I protect my injured knee? I am starting to get some mild pain in my other knee (has a previous injury that was really bad) because it is overcompensating. Is there anything I can or should be doing to help the knee heel while still doing my job and getting paid?

Also, can one bike ride with runner's knee without causing a problem? I need to do something to exercise, and bike riding is one of the things I do that doesn't involve running. Do or don't?

Also, to head off the issue, I know people are going to suggest talking to my doctor. I can't. I don't have insurance and can't afford to pay for a visit out of pocket. So the doctor is, sadly, not an option for me at this time.
 
Hey! My dad had a similar problem two years ago. This is my advice for you.

1. Always wear knee support - also when you're at work.
2. Do brisk/normal speed walking. This is good cardio and won't be too hard for your knee.
3. TRY to rest whenever you can. After doing cardio, lay down and put some ICE on your knee.

Hope this helps!
 
hahaha love the avie!

Are you running with good shoes? Banging your heel can rack your knees. Maybe shorten your stride, so that you can control a midfoot strike.

Unless you are old - weak joints and bines, with arthritis, or permanent injury, I am not a big fan of wearing braces, sleeves, or support.
RICE - Rest, Ice, Compress, elevate = heal up.

then- work on form, so you can keep running! Runners Rule!

Riding the bike, provided it doesn't hurt is great!

Welcome to the site.
Sweat Daily!
FF
 
I agree, try to stay away from a knee brace unless the pain becomes unbearable. Braces take away your knee's ability to keep itself stabilized and makes you reliant on it.

You should really get a professional diagnosis for your injury. There are so many things that can go wrong with your knee that you don't want to be guessing.

I believe biking may be beneficial, though. Cycling removes the weight-bearing from your knee while still strengthening your leg muscles. As long as it doesn't hurt, go ahead.
 
I've been wearing a brace the last few days. I wore a big hinged one today because I was going to be doing a lot of walking on uneven terrain, but I took it off after I was done (actually put it on by the car before the walk and took it off by the car before driving home). Usually it's just a sleeve, though. I was wearing it mostly to keep the patella in place. I've had an issue with this knee since I was very young, the patella will randomly pop out of place, but the doctor's have always said there wasn't much that could be done for it. It hasn't gotten worse as I've gotten older, but did pop out bad about six months ago during a water aerobics class.

Been icing it every evening while in front of the computer.

I'm going in to work tomorrow for a short day. I was considering just wearing a knee strap to keep the patella in place while at work, instead of wearing the sleeve. It mostly hurts when seated, so having at least the strap in place helps keep the pain down. I may stick to the strap for the rest of the time (until Saturday's trade show... it's going to be 12 hours of cardio that can't be avoided).

Will probably attempt the bike on Monday night. I appreciate the advice!

flyinfree: but have you seen the video the avi is from? LOL! If not, it is a fantastic laugh!
 
If you have to stand at work, shift your weight to the balls and toes of your feet. Taking the weight off the heels will negate all that stress that goes to your knees.
 
And forget fashion! Wear good, supportive shoes while at work and especially at the trade show. Few things are worse than standing around on concrete floors!

When my late 40's grumpy knee flares up, I can usually still speed walk (take shorter strides but high cadence) without pain, and bicycle, but spin on the bike - no pushing the gears!

Good luck!
 
I think you need to be cautious tight now. Basically the main two reasons of knee problems are given below:

• Over working
• Over exercising your joints

Both of those causes are the main reasons of your knee problems.

New runner like you who don't cross-train or take adequate time off from their usual workout routine often develop pain, arthritis and a "weak" feeling in their knees. The patella tendon often knocks back and forth causing great discomfort, shakiness and pain for individuals who are active. Just try to follow some of my tips and lead your life in healthy way:

• Use an over-the-counter pain reliever or drink an all natural anti-inflammatory beverage like cherry juice to immediately relieve knee pain.

• Give your body adequate time to recover after intense exercise or long running. Try exercising or running on alternate days to give your joints and ligaments enough time to repair themselves.

• Cross-train to prevent knee pain. Engage in different exercises on alternate days to give your knees a rest from your usual sports routine. Please do not run all the weeks. Mix it up by biking or swimming if possible.

• Take Glucosamine and Chondroitin capsules to relieve and prevent achy joints and knees. This natural joint supplement is safely being used by athletes, non-athletes and even pets to lubricate the joints. So don’t worry about that.

• Get daily doses of Vitamin D and calcium. Many athletes can easily become deficient in these crucial vitamins and deficiency can impair joint health. Drink lots of milk; eat cheeses and foods high in Vitamin D and calcium to reduce knee pain and discomfort.

• Correct your posture. Incorrect posture while working out can place wear and tear on your knees.

• Wear appropriate shoes while exercising. Get shoes that are designed for the specific sport.

• Wear a knee brace. Knee braces will give your painful knee the support it needs until it heals. You can find adjustable knee braces at pharmacies and drug stores nationwide. Wear your knee brace while running or working to prevent further injury and discomfort.

• Build up your calf muscles. Many people who experience knee discomfort tends to have an underdeveloped (or small) calf. Engage in exercises that strengthen these regions of the body. Build up your calf muscles and you will experience less knee discomfort.


Please don’t expect quick result. It would take time to heal.
 
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