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Kate F.
Kate F. Sendmail

achey kneecaps

posted almost 2 years ago | Report

I just started running again after a year or so of not...previously I had worked up to running 3 miles at a time, but right now I am starting from the beginning: short run/walk intervals of 90/60 seconds. So I am taking it slow, and have been stretching diligently, but have noticed my knees aching, not while I'm running but afterward, specifically when walking up stairs, and specifically in the kneecaps. I also work a job where I'm on my feet, and have to kneel and crouch pretty frequently. Any advice?

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  • Adam B.
    Adam B. Sendmail

    this is called runners knee most of the time this is from weak quads but the worst senerio is you have a build up on the knee cap that has to be lanced off but i dont think yours is that severe but I am no doctor.I would try doing some lunges and find a step you can you use to lift your self up on one foot at a time to help build your legs(is best of you step up on the ball of your foot)

    posted almost 2 years ago

  • NicolePRO
    Nicole Sendmail

    I feel your pain and this is my injury. Start by making absolute sure your shoes are right for you..so go to a running store that can evaluate this. Also have some one watch you run..if you heel strike (which I did) it will make the problem bad. Also work on building your hips, hamstrings, core, glutes and ankles to make you stronger. Make those muscles do the work rather then the knee. My conditions is called advanced Femoral Pattelar Issue and a bunch of other Fancy words..basically my knee cap does not track which has lead to severe wear and tear. Good Luck!! Happy running.

    posted almost 2 years ago

  • Ray W.
    Ray W. Sendmail

    Sounds like you are taking it easy to start which is good.. I agree with Nicole on this one though - it is well worth getting your gait checked for your feet at your local sports store.

    posted almost 2 years ago

  • Darrel W.
    Darrel W. Sendmail

    Kate, I think every runner gets this! As you get stronger, it'll should stop bothering you. Sometimes mine comes back and I know it's time for new shoes. I used to ice my knees after every run, and that seemed to help.

    posted almost 2 years ago

  • Bo A.PRO
    Bo A. Sendmail

    I get this each week now after my long run on saturdays. I stays with me most of sunday and by Monday's evening run I've pretty much worked through it and the pain is gone. The pain is annoying but something that can be managed.

    Advice: work through it... take some ibuprofen if its rally bothering you. Its the best OTC med for this kind of pain. Oh, and keep running. Eventually this problem should go away as you re-build up your running muscles and your skeleton get re-used to the stress loads.

    posted almost 2 years ago

  • Mike D.
    Mike D. Sendmail

    Strengthen the vastus medialis.
    http://www.livestrong.com/article/2971-facts-vastus-medialis-muscle/

    posted almost 2 years ago

  • Vicky S.
    Vicky S. Sendmail

    It happens to us all at some point or another. A good way to relieve the achy-ness is when you take your shower spray cold water on them (as cold as you can stand it) for a little while. Works so well. No time for a shower and not in desperate need of one... slap an ice bag over them for a little bit or use some icyhot cream.

    The cold blast from the shower works the best in my case though.

    And the more you get back into running and build up your strength it'll start to go away.

    posted almost 2 years ago

  • Kate F.
    Kate F. Sendmail

    Thanks for the tips everyone!

    posted almost 2 years ago

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