Knee pain - too much running and walking?
Discussion
I'm 51 this year, and although some way from what my ideal weight should be - I think I'm fairly fit and healthy for my age.
For a few years, I've been working from home (well before COVID) and I took to either walking or running most lunchtimes to help fight off the inevitable weight gain (and drop in general fitness) that comes from not having to leave your own house to go to work.
I don't go out every day - but usually a few times a week I manage either a 7.5K jog, or a 5K walk along the local trailways. I did this enough times during 2021, for my Garmin watch to have tracked well over 1000 miles of walks and runs - the majority of them having been during my lunch breaks.
When I'm actually on a run, I don't get much noticeable discomfort in my joints. However, over the last few months, I've found that I get pains in my right knee if I do something like climb stairs, or if I have to squat down to pick something up. If I don't run at all for a few days, it gets better (but doesn't disappear completely).
I did a bit of Googling, and read about runner's knee - and I'm thinking that it could well be that.
Just wondering if anyone else has experienced this sort of discomfort after running lots, and if so - what you did?
I guess it would help to lose some weight. I read a while back that you should change your trainers every few months - and already do this. I'm wondering if there are any warm-up exercises (or exercises in general) I could be doing to help? If I wanted to get some help, is this the sort of thing you'd start exploring with your GP, or am I better finding a sports therapist?
I don't want to stop walking and running, because I love doing it. So any tips would be appreciated!
Thanks.
For a few years, I've been working from home (well before COVID) and I took to either walking or running most lunchtimes to help fight off the inevitable weight gain (and drop in general fitness) that comes from not having to leave your own house to go to work.
I don't go out every day - but usually a few times a week I manage either a 7.5K jog, or a 5K walk along the local trailways. I did this enough times during 2021, for my Garmin watch to have tracked well over 1000 miles of walks and runs - the majority of them having been during my lunch breaks.
When I'm actually on a run, I don't get much noticeable discomfort in my joints. However, over the last few months, I've found that I get pains in my right knee if I do something like climb stairs, or if I have to squat down to pick something up. If I don't run at all for a few days, it gets better (but doesn't disappear completely).
I did a bit of Googling, and read about runner's knee - and I'm thinking that it could well be that.
Just wondering if anyone else has experienced this sort of discomfort after running lots, and if so - what you did?
I guess it would help to lose some weight. I read a while back that you should change your trainers every few months - and already do this. I'm wondering if there are any warm-up exercises (or exercises in general) I could be doing to help? If I wanted to get some help, is this the sort of thing you'd start exploring with your GP, or am I better finding a sports therapist?
I don't want to stop walking and running, because I love doing it. So any tips would be appreciated!
Thanks.
Just my two penneth but:
I'm 68, was running at school, in my twenties and thirties before changing to cycling but have restarted running about 6 or so years ago, Parkruns mainly but this year I'm aiming for a couple of 10K and a half marathon. Tend to get out about three times a week but less over the winter.
My knees, particularly the left one aches a bit going up/down stairs and bracing myself against an over enthusiastic dog. A few years ago I was concerned about whether I needed an automatic car as depressing the clutch on a TVR Chimaera was becoming unbearable,
I've blamed the running but also kneeling on cold garage floors and driveways fixing cars.
Funnily enough it niggles when I first start a run but after about a mile I stop noticing it. However when I get back on my bike I find it hurts more because I'm bending my knee further.
Now my Wife is an ex-physio and continually tells me to stop running (as it's 7 times my body weight through the knees apparently) but I enjoy it (mostly) and enjoy the craic at the parkruns too.
I take Glucosamine tablets & Cod liver oil daily and add Turmeric to coffee now and again, it hasn't got any worse over the last few years but worry about what it'll be like in another 10. I'm currently trying to lose weight, was at 83kg, currently 79kg.
Good luck with your exercising, maybe a bit of weight loss will help, don't overdo the running maybe.
I'm 68, was running at school, in my twenties and thirties before changing to cycling but have restarted running about 6 or so years ago, Parkruns mainly but this year I'm aiming for a couple of 10K and a half marathon. Tend to get out about three times a week but less over the winter.
My knees, particularly the left one aches a bit going up/down stairs and bracing myself against an over enthusiastic dog. A few years ago I was concerned about whether I needed an automatic car as depressing the clutch on a TVR Chimaera was becoming unbearable,
I've blamed the running but also kneeling on cold garage floors and driveways fixing cars.
Funnily enough it niggles when I first start a run but after about a mile I stop noticing it. However when I get back on my bike I find it hurts more because I'm bending my knee further.
Now my Wife is an ex-physio and continually tells me to stop running (as it's 7 times my body weight through the knees apparently) but I enjoy it (mostly) and enjoy the craic at the parkruns too.
I take Glucosamine tablets & Cod liver oil daily and add Turmeric to coffee now and again, it hasn't got any worse over the last few years but worry about what it'll be like in another 10. I'm currently trying to lose weight, was at 83kg, currently 79kg.
Good luck with your exercising, maybe a bit of weight loss will help, don't overdo the running maybe.
I have injuries to my left leg which means I over compensate with my right leg especially when lifting.
Recently my right knee has started to hurt just as you described, not helped by extra work loads lifting heavy items.
Been to A&E today as I can no longer bear any weight load on it, doctor thinks it’s possibly a torn Meniscus which acts like a shock absorber, and and can tear if suddenly twisted while bearing weight on it.
Waiting for a referral for an x-ray but prescribed anti inflammation pills so hopefully it reduces the localised pain
Recently my right knee has started to hurt just as you described, not helped by extra work loads lifting heavy items.
Been to A&E today as I can no longer bear any weight load on it, doctor thinks it’s possibly a torn Meniscus which acts like a shock absorber, and and can tear if suddenly twisted while bearing weight on it.
Waiting for a referral for an x-ray but prescribed anti inflammation pills so hopefully it reduces the localised pain
Sounds like an overuse injury. Stop the exercises that exacerbate the injury for a couple of months. in the meantime you can cycle and swim, both activities should protect your knee, though for some people running injuries can present whilst cycling as well. Losing some weight wouidn't hurt.
It could be overuse or all sorts. If you haven't, it's worth going to one of those places that can video you running on a treadmill.
In my case, I used to get TERRIBLE runners knee and part of it was due to over-pronation when I ran - so a set of orthopaedic insoles just tweaked my rotated my knee and tweaked the alignment a bit. This helped a lot.
In my case though, that was only part of it - also a combination of ligament & tendon damage in my ankle from falling down a flight of stairs when I was younger didn't help, along with also having what's called "Accessory Navicular Syndrome" meant even with the orthopaedic insoles, I couldn't load up the ball of my foot very well. Had that surgically corrected on 21st December (removed the accessory bone and re-attached the posterior tibial tendon) and am currently recovering.
In my case, I used to get TERRIBLE runners knee and part of it was due to over-pronation when I ran - so a set of orthopaedic insoles just tweaked my rotated my knee and tweaked the alignment a bit. This helped a lot.
In my case though, that was only part of it - also a combination of ligament & tendon damage in my ankle from falling down a flight of stairs when I was younger didn't help, along with also having what's called "Accessory Navicular Syndrome" meant even with the orthopaedic insoles, I couldn't load up the ball of my foot very well. Had that surgically corrected on 21st December (removed the accessory bone and re-attached the posterior tibial tendon) and am currently recovering.
I guess it could be all sorts of things. I had knee pain (cycling, stairs, squats, skiing) and was diagnosed with patella femoral syndrome where the knee cap tracks wrong. Fast forward a few years and it was getting painful enough to do something about, so saw a physio who gave me exercises, which I did. But the pain didn't really get any better.
So saw a consultant who MRI'd it, and just been diagnosed with full thickness fissures in a bit of cartilage, and going to have surgery later this year to try to improve things.
So a double whammy. So it could be absolutely anything I suppose! Worth seeing someone who can diagnose; maybe starting with a physio?
So saw a consultant who MRI'd it, and just been diagnosed with full thickness fissures in a bit of cartilage, and going to have surgery later this year to try to improve things.
So a double whammy. So it could be absolutely anything I suppose! Worth seeing someone who can diagnose; maybe starting with a physio?
I’ve exercised regularly since I was a boy. Mostly lifting weights. The last ten years I’ve run regularly as well.
I only run in a treadmill. They are sprung and nowhere near as hard on your knees and feet as running on road. The surface remains level preventing your feet rolling out unexpectedly as well. Some say it’s dull and much nicer running outside which may well be true.
But if you want to run at 50, don’t run on road. Get a treadmill or use one in the gym.
I only run in a treadmill. They are sprung and nowhere near as hard on your knees and feet as running on road. The surface remains level preventing your feet rolling out unexpectedly as well. Some say it’s dull and much nicer running outside which may well be true.
But if you want to run at 50, don’t run on road. Get a treadmill or use one in the gym.
dreamer75 said:
patella femoral syndrome
Is that what I'd call "wobbly knee cap"? If so, that's what I had a bit of too. I just wasn’t built to run. The orthotic helped a bit in my case.Either way, not going to be going running again I think. But hope to be back on the bike once I can get enough strength back in my ankle.
And waterskiiing. It's my bucket list sport - I want to be able to consistently do a monoski slalom course.
Edited by Arnold Cunningham on Friday 25th March 09:24
Thanks all for the responses.
I did used to do quite a bit of cycling, so maybe I should do more of than to try and keep the weight off my knees a bit.
Will probably also try and get a consultation with a physio to see what they think.
I do have a treadmill in the garage, but I find it doesn't give me the same "buzz" as running outdoors (part of the reason I do it, is to get out the house for some fresh air for an hour - relieving the feeling of cabin fever you can sometimes get working from home).
I put an old TV on the wall in front of it for Netflix/YouTube - but I still can't stand more than about 20 minutes before I want to stop running. To be honest, when I have used it recently, it didn't seem to make any difference with the knees anyway. But that might be because of my particular treadmill (a mid-range Reebok), rather than the idea in general being bad.
I did used to do quite a bit of cycling, so maybe I should do more of than to try and keep the weight off my knees a bit.
Will probably also try and get a consultation with a physio to see what they think.
I do have a treadmill in the garage, but I find it doesn't give me the same "buzz" as running outdoors (part of the reason I do it, is to get out the house for some fresh air for an hour - relieving the feeling of cabin fever you can sometimes get working from home).
I put an old TV on the wall in front of it for Netflix/YouTube - but I still can't stand more than about 20 minutes before I want to stop running. To be honest, when I have used it recently, it didn't seem to make any difference with the knees anyway. But that might be because of my particular treadmill (a mid-range Reebok), rather than the idea in general being bad.
Cycling became my thing once I realised I couldn’t run well. It’s nice I’m so far as also practical to put in a chunk of distance, I used to commute, 12 miles each way. It sorted the day out nicely.
If you’ve not done much cycling before, worth getting properly fitted to a bike and thinking about your “style” on it. When I have spoken to people who, say, had knee problems on a bike, usually it was either a fit or technique issue (knees out too far and “rotating” for example). Apologies if you know all this and I’m teaching you to suck eggs
If you’ve not done much cycling before, worth getting properly fitted to a bike and thinking about your “style” on it. When I have spoken to people who, say, had knee problems on a bike, usually it was either a fit or technique issue (knees out too far and “rotating” for example). Apologies if you know all this and I’m teaching you to suck eggs
there are so many reasons why your knees could be hurting - you need to see someone to assess your lower limb mechanics - a decent sports physio or sports podiatrist would be the best place to start.
regular calf and hamstring stretching (10 mins twice a day, as opposed to 30 secs before you go for a run) would be the 1st easiest thing to look at - tightness here is like running with the handbrake on and is related to loads of knee problems.
but physio can check out other issues, eg hip flexors, hip stability TFL issues etc - needing focussed rehab
get a standing desk in your office
regular calf and hamstring stretching (10 mins twice a day, as opposed to 30 secs before you go for a run) would be the 1st easiest thing to look at - tightness here is like running with the handbrake on and is related to loads of knee problems.
but physio can check out other issues, eg hip flexors, hip stability TFL issues etc - needing focussed rehab
get a standing desk in your office
Johnnytheboy said:
I have recently had knee problems and saw an NHS physio.
She diagnosed under use of my knees as the problem. She said she'd seen a lot of it since lockdown.
She gave me some very simple exercises, which have improved things at a stroke.
Recovering from my op at the moment, often after I've been to see the physio and she's tested my strength in that leg and/or given me a new exercise - I see a rapid improvement. As in later that day "Oh, it feels better already".She diagnosed under use of my knees as the problem. She said she'd seen a lot of it since lockdown.
She gave me some very simple exercises, which have improved things at a stroke.
Usually I am limping again by bedtime - but the recovery is a journey.
te, I can happily make a recomendation for you.Arnold Cunningham said:
Is that what I'd call "wobbly knee cap"? If so, that's what I had a bit of too. I just wasn’t built to run. The orthotic helped a bit in my case.
Either way, not going to be going running again I think. But hope to be back on the bike once I can get enough strength back in my ankle.
I'm not sure - it's where the knee cap doesn't track properly and rubs on the femur apparently. It's quite painful, but doesn't hurt me when running - just when cycling, skiing, stairs etc. Orthotic didn't help. Exercises did, but then that exposed the fact it still hurt and I have this nasty cartilage as well. Just had the consultants letter - full depth fissures and bone oedema - no wonder it hurts Either way, not going to be going running again I think. But hope to be back on the bike once I can get enough strength back in my ankle.
Edited by Arnold Cunningham on Friday 25th March 09:24
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