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Runner's Forum: beginning runner - knee/hip pains

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  1.  
    • CommentAuthorFree Memberswampdawg
    • CommentTimeJun 27th 2008
     
    swampdawg

    Hello all,


    This is my first post, so forgive me if this is a topic that has been hashed out thoroughly. I am not yet familiar with the site.

     I have only been running for about 3 weeks now. I started with intervals, and now I am running for 30 minutes each weekday morning. It seems that as I get further into the run (really more of a jog), I begin to get pains in the outer part of my left knee of my left hip (or sometimes both simultaneously). 

    I bought a $40 pair of Saucony shoes, which may be the problem, as i did not have the cash to go get fitted at a running store. Likewise, all of my runs are on my neighborhood streets, so there is a pretty high impact compared to grass or a treadmill.

     I don't want to give up running, but I also don't want to do anything that might make it tougher to walk when I am an old man.

    Any advice you can give me would be greatly appreciated. 

     

     

    • CommentAuthorFree Memberjstier
    • CommentTimeJun 27th 2008
     
    jstier

    I too have just entered the world of "serious runners" and am attempting my first 1/2 marathon in Sept.  It's only been 5 weeks now. 

    My suggestion... new shoes.  I purchased the Asics 2100 series for $80.  They were rated number 1 in Runner's World.  Money well spent!  Also have you checked with a chiropractor??  I found out my arches have collapsed and have gotten shoe inserts which has eliminated my leg and foot pain.   Seriously take care of your body... you don't want to have a lifetime of pain.

     

     

    • CommentAuthorFree Memberschwanee
    • CommentTimeJun 27th 2008
     
    schwanee

    It is likely that you either have a tight IT (iliotibial) band  or a weak VMO (vastus medialus oblique). Both of these problems can cause muscle imbalances that can cause pain and injury.

    Try stretching your IT band (should be able to find stretch descriptions on the net) before each run. your IT band runs from the outside of your hip to the outside of your knee.

    also, start strengthening exercises for your VMO. the VMO is located at the medial, or inside, part of your quad. to do this, you can use many general quad exercises with your feet slightly rotated outward.

    • CommentAuthorFree Memberpeacegirl2
    • CommentTimeJun 27th 2008
     
    peacegirl2
    New runner here, also. I feel your pain (literally) and I would suggest stretching before and after your run (really, more important after I think) and also icing your knees after your run. It will help keep the inflammation down. Good luck.
    • CommentAuthorFree Memberchiggy_
    • CommentTimeJun 27th 2008
     
    chiggy_
    from what you described it looks like schwanee has the right idea, it is most likely the IT band. I had some serious problems with this about two years ago when i started upping my mileage to quickly. I highly recommend looking up those stretches and strength excercises schwanee mentioned. It helps to heat it before you stretch, then stretch again after your run, and then ice it. If you dont have a heat pad i have made one by wetting a towel and sticking it in the microwave for little bit. You may have to put it back in once or twice before your done heating though
    • CommentAuthorFree Memberburgalurg
    • CommentTimeJul 1st 2008
     
    burgalurg
    Stretching is important and  ice the pain after your runs.  I started running about 3 months ago and had the exact pain that you are experiencing.  I read that it is your muscles/tendons/knees getting used to this new form of exercise.  If it hurts at the start of your run, take it a bit easier.  Ice everything when you come home (that helped me A LOT!).  I had the pain for about a month tops.  I kept running, but listened to my body as well for when I needed a rest day.  Now, I have no shin/knee pain after running (now it's a whole new game of thigh pain when I push on hilly runs and/or do a really long run).
    Some amount of pain/tenderness is a part of starting out a new exercise routine, as your body isn't used to it.  It is also a reminder of all the hard work you are doing : )  If at any time something "doesn't feel right", take rest days and/or see a doctor.  But, I am pretty sure that it is what I was experiencing as well and is just the body getting used to it.  The strength exercises above will probably help as well.
    • CommentAuthorFree MemberKDogg
    • CommentTimeJul 1st 2008
     
    KDogg

    which Saucony shoes did you buy? what is the model name?

    • CommentAuthorFree Memberhilikus
    • CommentTimeJul 7th 2008 edited
     
    hilikus

    I am an old veteran of IT Band syndrome and it sucks. What I did to finally (hopefully) get over it was stretching, icing, and advil. I also wear a cho-pat brace on my right knee. I have had problems with both knees but the right one is the worst.

    with IT band syndrome, basically whats happening is the tendon is aggravating the knee and causing irritation...the brace moves the pressure from the knee, to above the knee and its worked wonders for me

    here's a link for the cho-pat brace i use

    http://tinyurl.com/5s8dxc

    this is the one my ortho surgeon recommended

     

    and im a pronator, i've found new balance shoes and superfeet inserts to the best for my running posture 

  9.  
    runlikeagirl1982
    Injuries that come up when you're new to running are a sign of overuse.  If you're running 5 days a week in a row, I would suggest you run two days, crosstrain a day and then run the next two days and let the weekend give you a good recovery.  You're muscles need time to rebuild when you break them down and that 5 days in a row could be overtraining them since you're a newbie :)  But trust me, it doesn't mean that you're not destined to run.  It happens.  You're body just has to get adjusted to the new stresses you're putting on it. You'll undoubtedly have a few more nagging injuries along the way.  When I came back after having my son, I went through achillies tendonitis, chondromalacia, and a tight hip flexor.  Good luck!

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