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Discussion Starter #1
I'm back! I've had a week off running after my knee gave me grief. The pain had completely gone this morning so a little while ago I decided to have a gentle jog. I did 2 miles in 22minutes and didnt push myself hard at all.

Now I'm back home and relaxing the knee is starting to ache again and hurts when I sit stretched out on the sofa. :(

Do I need to resign myself to having to put up with a dodgy knee forever or will it get better as I get fitter? this is doing my head in now
 

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Might be time to get this proffesionally looked at to rule out an underlying problem.

Also your trainers might not be right, there are reports of people changing their footwear and sorting problems.
 

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Discussion Starter #3
My partner has suggested I see my doctor about my knee which I definitely will do this week. As for my shoes, I had my gait checked before I bought my new ones, so.....did they sell me the wrong shoes then?
 

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i would see the doc first..

as for the shoes.. although there may be 2- 3 different ones that correct any over pronation, they will all be slightly different.. position of the arch support, width of heel cup etc so that may also affect it
 

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Liz,
Knee pain is not generally associated with pronation. Runners knee is pain in the tendon just under the knee cap that attaches to your quads (front thigh muscles). Is that your pain?

If so, then you will be using your quads muscles to excessively swing your lower leg and foot out in front of your knee during landing, and probably have a very straight leg. My best advice if all you want to do is try and make a simple adjustment is this:

Once your foot leaves the ground behind you, try and not drive or swing it excessively forward. This will give a more natural lower leg swing with a more relaxed and bent knee joint. Also the longer you leave your foot trailing on the ground behind you the more you leg will come out way in front (straightening). So you are after a shorter quicker stride pattern, not long swings of the foot.
 

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Discussion Starter #6 (Edited)
Jon, yes I do have pain just under the knee cap. When I get running again I'll give your suggestion a try and see if it helps. I'm only 4,11 so have short legs and a fairly short stride anyway but I'll try what you say and let you know how I get on.

Basically you're saying I should try and keep my knees bent slightly when I run?
 

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Lizy, roughly speaking yes. Focus on lifting your foot up a bit more and then forget about it once it's in the air. When you want to accelerate increase your stride rate. Any thoughts on lengthening your stride will immediately give you knee pain I guarantee it. Knee pain will respond very quickly if you maintain short stride with bent knee. There's much more that you can do, but it's not appropriate on this forum. I have given the links previously if you wish to find them.
 

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you should aim to touch the ground when ur foot is directly beneath your hips and ur hips, shoulders and foot should make a straight line

 

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Nice one beasty. And if you do that you will not strike with the heel ahead of the knee joint which is basically the exact reason for knee pain. Imagine taking a straightened pole and ramming it hard into the ground, you'll feel the ground reaction vibrating up the pole; that's what hits your knee (roughly 160 times a minute for a heel runner). If you look at beasty's pic above you can see that as the foot came down (and in fact backwards relative to the moving body) that the force would be deflected (transferred) more naturally.

Muscles injuries are mostly due to muscles tension. Don't try and power run, but lighten your stride and work on trying to run lighter.

Knee, shin pain is because you are creating levers with your joints. Keeping everything straight (in a position that stops movement) instead of bent (in a position to re-directing movement)
 

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yeah its something like 5 times your body weight gets sent through ur ankel into your leg.. so for a 100kg person (my weight when i started) i was getting just under half a tonne each step.


have a read through Long Distance Running but rember there is no deffinative correct/ incorrect method.. tweak it slightly if you need and dont stress about it
 

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Discussion Starter #11
Thanks for the info guys, very interesting reading. I hadnt really thought about my running style until now and just went out there and stumbled along.
 

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Lizzy - be very careful when you start, if you are planning on changing technique... just take it very gradually, as I tried a new fore-foot strike once, and I was actually landing on my toes rather than mid-foot, and I cannot express the pain I felt the next day(!)
 

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SB: Indeed, I bet your calfs were as hard as rock!

For the moment I'm not recommending Lizzy change technique unless she wants to - that requires correct application to a method (IMHO). Basically for lizzy don't over-reach out in front with a straight leg, and it will minimise knee pain greatly. The best focus for this is simply lifting your foot up. The reason people get pain by "running on their forefoot" is because they try and land on the forefoot instead of just lifting the foot up and letting your body take care of foot positioning. A mid-foot land happens as a result - it's not something you actively try and do (if that makes sense :))
 

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Can try an osteopath...

Hi,

I think I agree with the advice above. I had a similar problem during/after training for a marathon in August. All of this is what I see in 20/20 hindsight...

My knees started to trouble me as I tried to increase my running (leg) speed, which sabotaged my running technique. According to my osteopath, a specialist in sports-related injuries, I was stressing the outer three sections of the quadriceps, which caused them to tighten up considerably. The effect was that my patellae were being pulled ever so slightly out of their regular alignment, which caused irritation to the cartilage under the kneecap over time. A short/easy run was no issue, but a longer and/or more strenuous run cased terrible pain.

The answer for me was stretching exercises to loosen the outsides of the quads, as well stretches for the related muscles in the hips and lower back. In addition, I received acupuncture on the outside of one thigh (the particularly tight one).

Last week I did three 10k runs, each in around 60 minutes. No pain so far. So all I can say is that the osteopathic diagnosis and treatment worked for me.

:A)>
 
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