new to jogging, knee pain?

H

hrsepwrbrat

0
Hello there, I have an issue I'm hoping for a few opinions on. I started walking/light jogging a few months ago, and it lasted probably a week before my knees started to hurt. Just below the kneecaps towards the inside. I'm guessing it's the cartilege. The total distance is probably less than half a mile. I also had the same problem doing Jillian's 30 Day Shred. The jumping up and down did the same thing. Both times my knees started hurting, it took several weeks for the pain to stop. Obviously, I stopped doing the exercises to let them heal.

I am very reluctant to go to a doctor, in my experience there is rarely a diagnosis. Just guesswork and a lot of "I don't know what it is, can't find anything wrong."

Just wondering what I should do for a little cardio. I walk a lot at work, constantly getting up and walking back and forth across the office. I push weights occasionally, and am hoping to get into a routine. Squats don't seem to hurt my knees, but why on earth can't I do something as simple as jog? Or jumping jacks?

I'm 5'7" and 150 pounds. Not overly heavy, but not happy with my sloppy body style. Any opinions are greatly appreciated!
 
That sort of knee pain is typically caused by some form of muscular instability.

You should take a look at your lower body stability with a single-leg squat test and then come back to us with what you see.



Does your knee move inwards? Does your body rotate? Fill us in.
 
I tried the test, and my knee tends to go toward the inside. It's difficult to do, so my body is all over the place trying to keep my balance. When I was able to do it smoothly, the knees both turned in just a little. My body also tended to want to turn in the same direction as the knee was going.

The last time I ran or jogged, really was in the 8th grade. Since then, I had an unknown problem with my knee that required a doctors excuse throughout high school so I didn't do any PE. After I graduated, another doctor found a small piece of bone that was floating around below my kneecap that was causing a cyst. They removed it, and that was the problem all those years. So, I am really not surprised the joints would have instability, poor things haven't been used for a long time. Is it too late?
 
hrsepwrbrat said:
I tried the test, and my knee tends to go toward the inside. It's difficult to do, so my body is all over the place trying to keep my balance. When I was able to do it smoothly, the knees both turned in just a little. My body also tended to want to turn in the same direction as the knee was going.

The last time I ran or jogged, really was in the 8th grade. Since then, I had an unknown problem with my knee that required a doctors excuse throughout high school so I didn't do any PE. After I graduated, another doctor found a small piece of bone that was floating around below my kneecap that was causing a cyst. They removed it, and that was the problem all those years. So, I am really not surprised the joints would have instability, poor things haven't been used for a long time. Is it too late?
Click to expand...

Looks like some pretty severe muscular imbalance. Without actually being able to see you perform the single-leg squat test and some follow up flexibility and strength testing, I can only go on some possibilities. It's likely that you're suffering from two separate issues. Your external rotators and gluts at the hips are probably inhibited, your calves/IT band are likely tight, and the lateral muscles of the quadriceps are stronger than the medial muscles. If you're not strength training and stretching, then you need to make both of those a priority.

Stretches:
Lying Glute Stretch
Lying Hip External Rotator Stretch
Lunging Straight Leg Calf Stretch
Lunging Bent Knee Calf Stretch
Standing Iliotibial Stretch

Strengthening:
Lunges Dumbbell Lunge
Squats Dumbbell Squat

(In all of these exercises, start with light resistances at higher reps and keep the knee from ducking in. Also make sure that you are bending properly at the hips -glut activation- and keeping the knees from transitioning past the toes.)

Hope this helps!
 
I did those stretches, and wow, I can totally FEEL them! I did some squats the other day and am still a little sore. Thanks so much, I will give these a shot! Much appreciated!
 
Knees definitely don't like that kind of lunge, weighted or not. There's a sharp sting right in the middle of the knee, behind the kneecap. I can do the regular up/down lunge, but not pushing myself back up quickly with the forward leg. And I can do the squats. I used two 12 pound weights, it was quite nice. No pain.

Trying to get into a routine, laziness is just so much easier to manage lol
 
hrsepwrbrat said:
Knees definitely don't like that kind of lunge, weighted or not. There's a sharp sting right in the middle of the knee, behind the kneecap. I can do the regular up/down lunge, but not pushing myself back up quickly with the forward leg. And I can do the squats. I used two 12 pound weights, it was quite nice. No pain.

Trying to get into a routine, laziness is just so much easier to manage lol
Click to expand...

It sounds like you're suffering from the runner's knee (patellofemoral knee pain). Performing a planted lunge, with the feet planted on the ground is an effective alternative to the one I posted, and after you've developed some strength and improved the flexbility in the IT band and hamstrings, the mobile lunge should become an option. It would also be a good idea to look into getting a foam roller and doing some self-myofascial release work.
 
There is no need to go to doctor. Have relax for some days and then start it again. I will be back soon to discuss with a nice person like you.
 
I think probably you're pain from two distinct issues. Your external rotators and gluts at the hips are likely inhibited, your calves/IT band are probable taut, and the lateral sinews of the quadriceps are more powerful than the medial muscles.
You should consult a physician to diagnosed it properly and prescribe medicine...
 
Just make sure your kit is up to date! Trainers need to be replaced every 6 months as the rubber starts to decay and they are not as soft or supportive. Its also worth getting your Gait checked at a running store to see if you can help any pressure which will develop from running.

Omega 3+6 oils have always helped me with joint pains but you need to take them every day and wont notice any difference for the first two weeks. Make sure the capsuals are good quality as it has been found that the quality of the oils matters a great deal.
 
Knee Pain

Hello


I have been spining know for the last couple of months.
Recently I started getting a pain in my knees.
Not sure why it is starting now, as I have never had this pain before??
 
You must log in or register to reply here.
Back
Top