Knee Pain

[bewize]

So, I've just finished Day 1 of C25K. I've had bad-ish knees my whole life, but I've decided to just... go for it and see what happens. Last week, I switched to new shoes, because I could feel the impact of my jogging step in my knees just under the kneecaps.

Now, they are both swollen and the right one is bruised. I can only think of the running to blame for the bruises. Has this happened to anyone else?

I *hate* using knee braces. They cut off my circulation and cause me distress to the point that I'd likely end up quitting. The thing is, I'm doing really well. Once I get into my run, the pain and stiffness goes away. It's not unbearable pain, either. It's more like stiff and sore.

Thoughts on ways that I can improve this?

Comments

[cleo]

I switched from a pair of Puma track shoes to Nike shox a while back, and my knees were swollen after the first few runs until i broke the shoes in. I kept running but tried not to push too hard, quitting when my knees told me too. And once I got used to the shoes, it was fine.

[bewize]

This is good news. I thought it might be the old shoes, and they can't have helped! But maybe once I get a little more broken into the new ones...

[heuradys]

By just under your kneecaps, do you mean 1. inside your knee or 2. the tendon connecting your knee to your lower leg? If 1, it could be weak hip muscles or IT band issues, if it's not grinding bone pain; if 2, it's likely patellar tendonitis.

Both can be helped by foam rollering the heck out of your quads, IT bands, and hips and strengthening your hip muscles. The 'brace' for patellar tendonitis is not a full-fledged knee brace, just a band that gives the tendon support.

Are you a heel-striker or a forefoot striker? Because forefoot strike can lessen impact significantly.

Also, make sure that your shoes aren't too heavy and that your feet point forward when you run.

disclaimer: not an expert, just have had patellar tendonitis and IT band issues, which have gone away with foam rollering and switching to minimalist shoes/barefoot running. ymmv!

[bewize]

I mean inside my knee. It sounds like the exercises you recommended might help!

I have used...

[maxwells]

fish oil supplements and also do some light aerobics for cross-training every other day; which exercises without putting as much strain as a run does.