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cadenzamuse) wrote in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png)
runners2012-01-25 11:33 pm
cadenzamuse) wrote in runners2012-01-25 11:33 pm
Knee problems
Hi, runners! *waves timidly*
I just started running...four weeks ago? because I discovered that running abates symptoms of my spouse-creature's mental illness, and so I'm running to keep him running (he's a long-time distance runner, high school cross country and track, etc., but has lost a lot of his running self-discipline).
I have worked from not being able to run 0.5 mi without taking a break to *almost* hitting 2 mi, which has been really exciting for me. I'm hoping to run a 5k in late March, as sort of a milestone for myself.
On the down side, I have noticed lately that running/exercise walking is causing me pain in the backs of my knees, in a line across the back and also somewhat down the muscle on the back inside. I am probably horribly wrong, but the feeling I'm getting makes me feel like I'm overextending/locking my knees at some point in my stride.
How do I fix this? Are there stretches for those muscles? Any advice on where to find out if I need to change my running stride (and how the h*ll to do that?)?
Thanks!
I just started running...four weeks ago? because I discovered that running abates symptoms of my spouse-creature's mental illness, and so I'm running to keep him running (he's a long-time distance runner, high school cross country and track, etc., but has lost a lot of his running self-discipline).
I have worked from not being able to run 0.5 mi without taking a break to *almost* hitting 2 mi, which has been really exciting for me. I'm hoping to run a 5k in late March, as sort of a milestone for myself.
On the down side, I have noticed lately that running/exercise walking is causing me pain in the backs of my knees, in a line across the back and also somewhat down the muscle on the back inside. I am probably horribly wrong, but the feeling I'm getting makes me feel like I'm overextending/locking my knees at some point in my stride.
How do I fix this? Are there stretches for those muscles? Any advice on where to find out if I need to change my running stride (and how the h*ll to do that?)?
Thanks!
no subject
1) If your spouse was a long-time runner, and you are a beginner, you should probably not be running together. His comfortable pace might be too stressful a pace for you. My best advice for anyone who is finding running painful is to slow down.
2) I agree with trying not to overstride. You should feel like you are running from your navel (like those old mime routines with the guy being pulled by an invisible rope around his middle).
3) If you are having pain in your calves, or if you feel they are tight, stretch AFTER (not before) your runs. A good calf stretch is to stand on the edge of a step with your toes and go slowly up on the toes of one feet, then down so your heel is below the step, and hold it for 10-20 seconds.
4) If you are hurting distinctly on the lower inside part of your calf (I'm trying to interpret your "down the muscle on the back inside") you may need shoes with more support than what you're running in. Many running stores will videotape your gait from the back on a treadmill to see if your foot is rolling excessively in or out (which will also stress your knees) - this can be addressed with shoes designed for your biomechanics. You can also do small amounts of barefoot running with careful form to try to correct your biomechanics, but you need to be cautious with how much you do and be very conscious of your form.
Good luck.
no subject
1: Yeah, I know. I wasn't very clear; we live in an apartment complex with a workout facility, so can run "together" on side-by-side treadmills--in the same amount of workout time, he usually does twice the mileage I do.
2&3: I will work on it.
4: What really seems to need to be stretched are the short tendons right on the back of the knee. That's where it gets tight and painful or tingly when I have knee problems. But I will definitely do calf stretches, too.
Other thing: I screwed up my foot (one of my shoes hit my arch wrong and I started overcompensating) and it now feels like there's a ping-pong ball inside my arch that crunches around when I move my foot, but I'm going to go see a massage therapist about that and my lovely knowledgeable running store will keep trading out my shoes until I find a pair that doesn't cause me problems.
Thank you so much for your advice!