General Fitness & Nutrition: 3 Weeks in and my knee is killin me!

Ok everybody I am back from my last post.

"Hi, i am new to the running world and need to find out if i have started off too "gung ho". I have been using the elliptical for about a year now and decided to begin running as something different. I purchased some Asics gel running shoes to get me on the right path. I have been running now for 3 weeks and noticed that when i went out tonight i could barely run due to the sharp pains in both knees and left ankle. The pain seems to be not really on the knee but the top of my tibia on the front inner side of my leg. I can feel the pain any time i bend my left  leg but not too much in the right. My ankle on the other hand just hurts when i put pressure on it when i run. I have been running every 3 days and go about 2.5 miles. I typically finish in about 30 mins. To me this seems like an easy pace but am puzzled as to why i have so much pain. Any suggestions? "

So to update on that one...i was told it was my shoes. So i took a 2 week  break then went to the local running store and was told my shoes were exacly what i should be wearing. The only thing the changed was adding an arch support. Well i went out for an easy 25 min run, running 1.5 mins then walking 1 min. By the end I could barely walk on my left knee. Does this mean that a Dr is in store to see if something is wrong?

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I too experienced the same symptoms when I was new to running. It didn’t take me 3 weeks to feel the pain; it actually took me 3 months before my knees were telling me to stop!

That fact puzzled me even more as 3 months is a fairly long time, and I thought I severely injured myself.

Before making an appointment to see my doctor, I done some research and found that if you are new to running i.e. you never were involved in extracurricular activities such as soccer, basketball, football, etc. you need to start off very slow.

I began walking 1.7km every second or third day until I walked for about 21 days in total. (I didn’t go for a walk 7 days a week, I also ride bike & swim on days I didn’t walk, both riding and swimming are low impact to my knees)

I’ve been running for a year now, pain free.

If you follow the advice I found, you should be knee happy too!

 

Check this link below. It describes how to start running for beginners.

 

http://www.newworldfitness.com/running_club_beginners.htm

 

Here are some other links I found useful:

http://www.runnersworld.co.uk/news/article.asp?UAN=24

 

http://www.nahanniriverherbs.com/health-news-20.php

 

Hope this helps!

You probably should be running about a mile every three days to let your body build up to the stresses of running.  Add more distance when you can do that pain-free.  That's about what I had to do when I started running again several years ago.  I did 14 miles during lunch today and feel great...take your time, patience will pay off.

Thanks Rclick for the advice. When I ran on Sunday the pain in the ankle was no longer there but the knee definately was. The person at the running store said the size could be bigger but she didnt want to have me to buy new shoes since i had just bought the ones i have. There is another one in the area that I may check out this weekend to get a second opinion. When I go out tomorrow I will definately take it easy.

Here is some advice from an ex elite:

You are most likely talking about an inflammatory state in your knee. It is very common if you change intensity, for the simple reason that muscles adapt fast but ligaments and the tissue attaching muscle to the bone adapts slowly. It can also be a case of misalignment, which again actually comes down to the same issue, intensity, but from the misalignment itself. It is more seldom you joint casing the pain, but if so a glucosamine/MSM/chondroitin/SAM/Omega-3 (fish + flax oil) treatment will help.

I had a lot of doctor's consultation in this matter and it boils down to one thing, manage the inflammation. Not doing so can break down the tissue and risk of permanent destruction. So, do not take the advice above and keep on running, it may actually make you permanently prone to knee aches (inflammation). Manage the inflammation and pull back on intensity. Short and light exercise is OK, but stay away from any longer sets and/or when your pain level tells you to stop (when you start noticing it, not when you are ready to scream out loud). As the inflammation is reduced you can start to increase intensity, but be very observant to any inflammatory pain. This may take 2-3 mo all together.

Also, the “helpful” guys in the retail shop can very well screw you up with an incorrect diagnosis/alignment, so seeking a second opinion as well is a good idea. If you continue to exercise misaligned and you do not fix the root cause you can very well have issues “forever”.

So what did the doctor tell me? First of all, do not take the advice of popping Ibuprofen or similar, sure it is anti-inflammatory, but you need to eat so many for such long time that you may develop stomach issues, i.e. deterioration of your stomach lining that can ultimately lead to ulcers (unfortunate people have died from it). The pills are simply not designed for a very regional high intensity pain. NSAIDs can also inhibit the healing. So, what is the better choice?

First fix the acute inflammation using a cream applied locally on the skin. My doctor gave me Thrombophobe (heparin), but I think it is no longer manufactured. The active ingredient in Hirudoid cream is the same/similar and has very strong anti-inflammatory effects. You can also alternate using an Ibuprofen cream, also applied locally on the skin so you do not destroy your stomach lining. Another good idea is to add the SAM/Omega-3 combo to your daily supply. If you are inflammation prone, or exercise on elite level the SAM/Omega-3 combo may continue continuously as it has anti-inflammatory properties, but without NSAIDs side effects (reduced rate of healing and stomach issues). If after 3mo you see no improvement go see a specialist. Your CPC probably knows squat about sports injuries, but a joint/sports doctor will.

Good luck!

DISCLAIMER: If you are the slightest bit unsure, go see the doctor. I take no responsibility for any and all problems arising out the above advice, you do it at your own risk.

 

What others have said is correct.  It's most likely just the stress of the new routine.  It takes time for your body to adjust and also to learn proper form.  Form will come as you adjust to different pains here and there oddly enough.  It's the body naturally correcting you, unfortunately, it takes some time so don't push it in the beginning. 

As for what to do now that you are in pain, just rest a few days till it feels better.  It might take longer but wait it out, DO NOT run on it.  You risk permanent and/or chronic injury. 

 You can try some of the suggested remedies to quicken it, but it will likely not make too much of a difference to be honest.  I have tried lots of things and most just alleviate any aches/pains until it heals, rarely does it ever speed up recovery. The one poster above is correct, my MD of a fiancee has told me the same thing, just keeping inflammation down is the best thing you can do and that has the maximum benefit for recovery. I wouldn't worry about the ibuprofen.  You won't be using it for months and months on end in heavy doses (4 per day).  For a few weeks of pain to help recovery, go and buy yourself some Life or Pharmasave brand Advil (Ibuprofen). Take 1 or 2 a day for a week, if it still hurts, 1/day after.  You will know better than anyone how it's going, so be your own judge.