The knee - weakest link...

[ragtag]

I went out biking and running on sunday (about 20km on the bike and ran 14-15km, further than I usually go), and when I had only a couple of km left of running my knee began to hurt. It was cold (freezing actually), so I decdied to just keep going, rather than walking. I wasn't exhausted at all, but my leg muscles and left knee were beginning to ache.

Now I walk with a limp, and my left knee hurts really bad in certain situations. I've had this happen before, and it took a while to get better. Seems like knees are really not made for hard work, or maybe I just lack the muscles to support it. Strangely, my left leg is the stronger leg, but my right knee is just fine.

Any tips on how to recover quicker? And more importantly, how I can avoid this in the future?

[cdn2wheeler]

Had the same problem when I was into middle-distance running.

It's probably your shoes. You feet may naturally have a small inward or outward tilt, which won't cause any problems just walking about but pounding on pavement or a track for any length of time can be hard on the joints.

You'll be able to tell from the wear pattern on the bottom of your shoes. Soles should wear evenly. If there's a particular wear pattern on either the inside or the outside of the sole, then you'll need a shoe that compensates for that.

I'm not sure where you're located, but try a specialty sports shoe store. Here in Canada we have a placed called The Running Room. It's staffed by runners who actually know their stuff, not some minimum-wage till jockey. And be prepared to pony up a good $150 or more for a decent pair of shoes.

Lastly, big names do not necessarily mean the best for your particular situation. Nike, for instance, has been extraordinarily successful in marketing, but for me personally I find that their shoes don't suit me.

[tejvan]

I've had many problems with knees over the years.

Generally I find cycling better than running for knees.

I have tried these at various stages:

Rubbing olive oil on your knees
Glucosamine and chondroitin supplements.
Cod liver oil

Make sure you have the correct set up for a bike, i.e. saddle height must be right.

Best wishes,

Tejvan

[absvan]

I have the same problem with my knees not when I run but when I lift weights certain days. I make sure my legs are warmed up. I strech and do all the warm up exercises for legs. That helps a lot.

[SmellyOrc]

I've never done any warm-up for any part of my body besides moving them through their full ROM - some bone tend to 'knack!', especially my right shoulder. I've had no injuries or whatsoever, even on a leg specialization program, which left me over trained.

Tisp to recover more quickly - keep moving. Not too much, but don't be inactive.
Tips on how to prevent further knee problems - Heavy ass-to-the-grass squats. They're vital to proper knee health.

[lifequest]

Where do you run? If you run on the street, remember, a street is never flat. It has a 2% slope so water will go drain toward the edges of the street, and not stay in the middle where it would end up becoming dangerous for cars. The inbalanced created in you body because of that 2% slope can be enough to injure you, has it did for me during years until I found that out.

Search jogging ressources on the net, pointing exactly to the type of pain you are experiencing. That's how I found a solution to my problem, and have now been running for 2 years without knee pain.

Also, try different kinds of running shoes. I once bought jogging shoes, that only gave me knee problems. I now run with salomon outdoor walking shoes, and find it's the best for me. Find what's best for you. It could cost you a couple of pairs of running shoes, but trust me, it's worth it

[ixmatus]

Concrete and asphalt are very bad for the knees as a running surface. I am also in the process of strengthening my left knee from running on concrete; it is also rather hard on your spine...

If you can, run on a rubberized track, or cross country; I prefer cross country because the terrain is so dynamic and 'softer' it not only is easier on your knees but also strengthens them (like running in sand for the ankles).

Stretching seems to make a big difference in how it feels, being properly warmed up with a small number of squats (no weights) also seems to help me.

Stay off the concrete!

[VacMan]

I agree with the comments about glucosamine and also getting the right shoes.

I do a lot of high impact running, and also heavy lifting and I make sure to take my glucosamine every day and I always invest in a good pair of shoes.

You can find the right shoes for you at a specialty running shop, they will usually have you run in a pair of shoes and then evaluate you and what your running needs may be.

Even if you don't run, it may help with just stabilization on a bike, and keep your foot from rolling out or in.

[Megan]

The minute my knees start feeling funny, I know I've become dehydrated.

[eblight]

If your knee doesn't improve or if you have ongoing knee probs you could consider having some treatment to realign your body.
I don't know where you are but I would highly recommend The Bowen Technique where there are now practitioners all over the world. Bowen is non invasive and works wonders on knees. I have done Bowen therapy for many years and Bowen has resolved many knee problems especially those folk who do a lot of jogging and running.

[Volunteer]

google "BulletProof Knees"

look for an article written by the author called 18 Steps to Painfree knees.....or something like that

[skye]

interesting article