Forums/

General Running

Robyn L.
Robyn L. Sendmail

sore knees after running

posted almost 2 years ago | Report

yesterday I ran my first 7 mile run.....and today I woke up with really sore knees. What can I do to prevent this and what can I do to make my knees feel better?
should I take a day off when my knees are this sore?
Thanks for any input :)

Respond

8 posts

scroll to bottom
  • Airrobi
    Airrobi Sendmail

    I usually put some ice on both knees after a long run (or later in the evening), max 20 minutes (20 minutes left knee 20 mins right one). If after that knees are still sore I usually take a day-off (or two, that depends on how hard I pushed) or do some x-training like swimming. If you feel your knees are not 100% then don't run, or it'll get worse ;-)

    posted almost 2 years ago

  • Rob O.
    Rob O. Sendmail

    A lot of factors can come into play with respect to sore knees after a run Robyn. Some of the things I would be looking at is my running shoes, are they the right ones for your feet. A reputable running store should be able to help you out there. The way you run, are you landing on your heel first for example. What type of surface are you running on, cement (sidewalk) is the worse, asphalt better, trails even better. Distance could be a factor as well, did you work your way up to 7mi slowly or too fast as an example. Things for you to think about which I hope helps you to not have to suffer further with sore knees.
    I would take a day off for sure to allow your body to recover, maybe even two. Your next run take it easy to see how you feel and go from there :)

    posted almost 2 years ago

  • Darren V.
    Darren V. Sendmail

    Wrote on article about my personal journey with knee problems here: http://darren.vansoye.com/fitness/tricks-of-the-trade-knees

    Hope it helps Robyn.

    posted almost 2 years ago

  • NicolePRO
    Nicole Sendmail
    in reply to what Darren V. said:Wrote on article about my personal journey with knee problems here: http://darren.vansoye.com/fitness/tricks-of-the-trade-knees Hope it helps Robyn.

    Very good information Darren..sound slike everything I am doing in my PT for my knees and it is all coming together.

    posted almost 2 years ago

  • Barb G.
    Barb G. Sendmail
    in reply to what Darren V. said:Wrote on article about my personal journey with knee problems here: http://darren.vansoye.com/fitness/tricks-of-the-trade-knees Hope it helps Robyn.

    Good tips! These are all things I've implemented and they are slowly starting to pay off...
    Robyn- definitely ice them, and be sure you are stretching your lower half out nice and good- especially those hips!

    posted almost 2 years ago

  • John H.PRO
    John H. Sendmail

    I had a lot of knee problems before I started running from ski racing injuries when I was younger. What worked for me was to start out walking (almost speed walking) lots of miles daily, then eventually moved on to running. Icing is the way to go if you already have knee pain, but to keep your knees from getting sore always try to get quad stretching in after the workout. Oh...and eating well always helps. Good luck and Happy Running!

    posted almost 2 years ago

  • Treva T.
    Treva T. Sendmail

    Check out chirunning.com - there's lot's of good advice from previous posters but this is what works for me. I very rarely have any pain any where when I focus on technique. I highly recommend his book, too!

    posted almost 2 years ago

  • Joel A.
    Joel A. Sendmail

    Our cardiovascular ability develops much quicker than our skeletal muscles do, so while your lungs may tell you that you can run for days, your joints and muscles tell a different story. Three possible solutions: Take it slower, build up slowly. Some people say to run a marathon without injury can take up to two years. The second is doing general strength exercises to build up the muscles that stabilize your hip girdle, feet/ankle, knee's etc.. to help match you aerobic progress. Third option is one that is working for me, minimalistic running. I run in Vibram Fivefingers and what it does is promote a mid-foot strike, which puts the pressure in your feet and calves (which are designed to handle it) as opposed to a heel strike which puts pressure on your knees (which were not designed to handle it. It took me a few weeks to get used to my Vibram's but now the only discomfort I have sore calves, which is just the muscles being strengthened, not injured. If the toes are too weird, Nike also has he Nike Free's 3.0 which do the same thing. This is long.. sorry. Hope it helps though, good luck!

    posted almost 2 years ago

Similar Discussions in Running - General Running