Pain in knee from running?

Question

I recently started walking/jogging/running 4 miles a day...good old New Year's resolution...and now I have a pinching type pain on the mid to lower part of the outside of my knee. I don't think this is the runner's knee that I've been reading about. Is it just a kind of arthritis pain or maybe I tweaked it a bit or what? Is there a brace I could wear? What about those joint things that people wear with the little gel packs in them? Obviously I am so not an athlete and never was, so any help would be greatly appreciated! Thanks.

Answer 1

Ouch. Shame. You have two options :

Option 1. Wear a knee guard, you can get them at your local
pharmacy, they basically just strap your knee and
reduce impact. When you get home, place an ice
pack on it for 20mins, then take it off for 20mins,
and put it back on for 20mins. Rub a muscle gell
on it before you go to bed. It could just be for
the first few weeks. If you push on certain points
around your ankle and the pain shoots upward, then
you've got shinsplints, and the ice pack thing will help.
If the problem persists, see a doctor please

Option 2. Stop running :)

Answer 2

This can be lots of things, ranging from early overuse to IT Band Syndrome.

Given that you just started, I would lean toward something simple caused by fatigue. If you jumped into four miles right away, your body will respond unfavorably sometimes.

I personally am not a huge fan of jumping into a brace without first visiting a doctor. You can actually aggravate the problem, or create whole new issues inadvertently. If you have stability issues, or a lot of lateral motion, shoes can help more than a brace.

Here's what I would do:

1. Shoes, shoes, shoes! Go to a running store, and get the proper shoe for your tendencies. If you are a heel striker, or need stability control, the wrong shoe can make running miserable. Spend the time and money to invest in a good, proper fitting shoe.

1A. Don't run every day. Start with a 3 or 4 day week, with adequate rest between.

2. Stretch only when you are warmed up.

3. Alter your terrain to avoid concrete. Asphalt is not quite as bad, but a dirt or grass trail will help the impact side of things.

4. Get plenty of rest. Let your body, and especially your knees heal between workouts.

5. Ramp your mileage slowly, say no more than 10% per week.

6. Practice RICE (Rest Elevation Compression Elevation). The ice will really help.

7. Get into the doctor. An orthopedic consult could be really helpful. Some people run for years in pain, before learning that a simple pair of orthotics would correct all their problems.

Finally, enjoy yourself. Set a goal, perhaps by entering a local 10K. Give yourself something to work for. You can be officially an athlete, no matter what your time...

Answer 3

Since you aren't really an athlete, you should start with less mileage in the beginning, like 2-3 and work up to 4 in the third week. Your muscles and lungs can get use to running much more quickly than your joints. You should not worry about the brace so much, but it would be a good idea to try a softer surface like dirt or a trail. Concrete and asphalt are notorious for causing joint pain.

Answer 4

Hey! Well, have you ever ran 4 miles before? You so ice your knee for about a good15 min, or until it is numb. Don't run after you iced. And if possible, try a light run, like 2 miles. Or even take it slow for youe knee to chill out, maybe about 8 min run then 2min walk. I know that sounds stupid, if you are a great runner or not. Just try that and see what's going. But try the ice.

Answer 5

i think u should work up to the 4 miles. start with 1 mile and set a goal time for yourself and when u reach that goal go up to 2 miles and so on. but before u do that u need 2 stay off ur nee 4 a while. maybe a little light jog here n there but nothing too harsh.

Answer 6

I would have started a little slower with your training and first off you need good shoes. some running stores will help you select one and have you try them out on a treadmill. also Runners World has a great beginners run/walk program.

http://www.runnersworld.com/article/0,7120,s6-238-261--2201-0,00.html

Road Runner sports also has a lot of training, nutrition and pretty much everything you need or want to know about running.
I seriously recommend you start off easier that 4 miles right off at the beginning or you may risk injury that may make you a couch potato for a while.

Answer 7

Inflamed ligaments. Does it hurt when you walk down steps?

Get a GOOD pair of running shoes from a running store.

Also, when you return from your run, immediately ice your knees.
Also, take Motrin to reduce the swelling.

If you are running on concrete, try running on softer surfaces, such as the street and dirt.

Warm up your knees by doing the following stretch:

With your feet together, squat.
Make circles with your knees, 20 times to the left, then 20 times to the right.

Answer 8

if its just pinching its not arthritis nor do you need a knee brace.. you need to condition yourself. Stretch to warm up, and stretch to warm down. Ice after a run and relax. If it hurts wheen your jogging, do a fast walk, make sure your heels hit the ground first and push your toes down. Walking, and jogging still takes technique.

Answer 9

you probably need new shoes so go to a running store and they can help you find a shoe that fits your foot and the way you run...you should probably also ease into it a little more and maybe start with 2 miles and build it up.

Answer 10

you could have tendinitises or runners knee im not sure but you can go to a doctor or a chiropractor to have it checked out