30 Days of Running...But My Leg is Messed Up!

[Restrikted]

I recently started my trial of 30 days of running, but at day 13, my right leg started hurting really bad after running. Day 14 I couldn't finish my run (I go 2 miles), and now on day 15 only about 5 minutes in it I started to get the pain. It's only in my right leg/knee (can't really tell which), and it's not shin splints, so I'm just wondering what I should do. If I keep running I'm afraid I'll just make it worse, but at the same time I've already gone two weeks, so I don't want to stop...What do you guys recommend I do?

[Jim11]

I have heard that beginner runners are pretty injury prone when they do it too frequently.

Perhaps a better challenge would have been 4 times a week or something like that. If you can't physically finish your runs, then it's pretty evident that you should stop.

[Kaspian]

Have you considered making an appointment with a skilled body worker? (Not just a massage person, but someone who has extra training and experience in making things work better.) Sometimes I get knee pain because the muscles and/or fascia in my calf or thigh get tight and pull on the knee connections.

[Dharma]

Your body is saying STOP. STOP. You might have an I-T band injury. Some ice, ibuprofen, and staying off it will probably cure it. If you keep pushing it, it might get worse.

Take some time off and look into some stretches for your legs, and remember to do warm ups and cool downs. This is not a failure, this is life. Roll with it.

[Angela]

I totally agree with Dharma. You do not want to mess around with knee injuries.

[EnduranceNinja]

I am no Dr. here but I do agree it sounds like IT band injury. Stop running right away. Even if it is nothing you never take a chance on exercising injured especailly knee injuries. You might need to take time off running and maybe get a knee wrap when you return to running. For real get it checked out. If you can try walking instead of running. At least you will be doing something close to running. I did lots of walking when I injured my IT band a second time.

Good Luck

[Tina McLeman]

I have the same thing. About a year ago now, I started a new exercise routine and took on too much too soon. Completely screwed up my left knee. The knee cap does not track properly now. I had to get physio, but it still isn't better. No pain now, just a horrible horrible cracking sound everytime I bend my knee.

Then, at the beginning of this year I started learning to snowboard. It's pretty tough on the knees (especially for a beginner who doesn't have the technique yet) and the pressure completely screwed up my right knee. No horrible cracking sounds, just incredible pain which hasn't gone away after 5 months now. Sometimes I find it very difficult to sit down or stand up and I'm only 24!!!

I was also a keen runner, but had to stop because of my left knee. I started again recently wearing knee supports, but it doesn't help, my right knee was still too painful. Running just puts too much pressure on the joints. I struggle too with squats and lunges. If I do any jump squats, I get shooting pains up my leg from my knee. So my exercise routine now is pretty limited. I'm hoping to get an exercise bike soon since that (and swimming) is one of the best ways to strengthen your knees with minimal pressure.

I wasn't diagnosed with a condition or anything. But then again, my physiotherapist was pretty useless. I did some research on my own, and the only thing that matches the symptoms is "runners knee". Even non runners can get it and it's more common in women who overdo things before their body has had a chance to adapt. You can recover from it though, but it could take years. Focus on strengthening your knees and strengthening and lengthening your thigh muscles (tight thigh muscles could pull on your knee and make things worse, so you need to lengthen/relax the thigh muscles).

There's plenty of advice on runners knee if you google it. But it's also a good idea to see your doctor. They could give you more specific advice and exercises.

Hope that helped.

[Restrikted]

Well, I can't see my doctor as of yet, and I don't think it's gotten to that point either. I think what I'll do is just stop running for a week or so, and then try a run at about 50% distance and see if the problem still persists. I HATE going to the doctor, most of the time they just tell you things you already know.

[VelociRaptor]

Yep being an keen runner myself, have ran a couple of half marathons, and 10km races the biggest thing is to ease into it slowly. Running everyday for 30 days is not a good idea, even for the professional runner.

A normal rule thumb used by most beginner runners is to never increase your time or distance by more than 10% each week. Also every 4th week, drop right back.

I took on too much when I first started running and was out for 3 months. I loved it so much that I worked my way back up and am back to running 40km - 60km (24 - 37 miles) a week. I was able to loose about 19kgs (41 pounds) from it and now enjoy running in races trying to better my times.

Should get your injury checked out by a good sports doc, it could be something as simple as not the right shoes etc.

Good luck with it all.

VR

[Restrikted]

Originally Posted by VelociRaptor

A normal rule thumb used by most beginner runners is to never increase your time or distance by more than 10% each week. Also every 4th week, drop right back.

What do you mean I should drop back every 4th week? Do you mean just take it easy every fourth week?

[EnduranceNinja]

A rule of thumb is every fourth week of exercise is a recovery week. You cut back on miles and intensity. Even the pros do it. That recovery gives your body time to repair eventhough you are still exercising. I usually take three days off on my recovery week and never run and bike beyond an hour and I cut strength training for that week. Even a well seasoned athlete can't keep the intensity and major mileage all the time so they have a planned time to heal. Usually after the fourth week of recovery you will be surprised how well you feel and faster you are.