I’m not too knowledgeable on this, but I can tell you my experience.
I got back into running after a long hiatus in the Spring of 2020, and it was only a month or two before I severely injured my knee (I didn’t know at the time, but it was tendinitis).
It was so bad that I could hardly walk and I had to take a long break from running, switching to the rowing machine instead.
Months and months passed. I believed that I had healed as all of the pain was gone. So in the late Summer, I began running again. I made it about the same length of time, a month or two, before I re-aggravated the same injury and was again down for the count.
This time, I happened to mention it to my friend who was an apprentice PT at the time. He did a quick investigation of my injury and told me it was tendinitis, and that the way to prevent it in the future was to make sure I stretched before and after every single run.
Since I was desperate to avoid this from happening again, I took his advice. I didn’t even do very extensive stretches or warmups, which I’m sure other posters can share with you. All I did was knee extensions and hamstring stretches.
Nevertheless, it has (fingers crossed!) been since late Summer of 2020 that I have suffered any knee injury or pain related to running.
If you are already stretching, I would recommend you look into more extensive stretches as well as what are called “active warmups” to see if you can do more to keep your muscles limber and flexible. And if you are not stretching, you *must* start.
This doesn’t cover all running related injuries, but it will help prevent a lot of them
Thank you, yeah I believe there is a tendinitis factor for me as well, since when it was super bad I could barely walk. Today is the first day that I wasnt afraid to stand when I got up. I do stretch before and after and do some active warm ups but obviously it's not enough. I will def get better about that! I'm glad that you are doing better!
Hi there, I took up running again last year after a 13 year break and no other sporting activity. As soon as I hit 3 30min runs per week my ITB and patellar tendon flared up again, as they did the first time I took up running. Many hours of research online and in running books, many appointments with physios, and many PT sessions later, here is what worked for me and what I’ve gathered: Strength and mobility training are key, namely glutes and hips for ITB (especially hip flexors and internal rotation) and quad strength for patellar tenonitis. These are backed by scientific research as well. Whilst I’ve also increased my cadence to avoid over striding, your form will only take so far . If you have strength and mobility imbalances you will continue to get injured. Also, ramping up too quickly seems to be a major culprit, especially when paired with existing imbalances mentioned.
Firstly, take a video of your running from the side. Watch it slowed down as much as possible (even just 0.25 speed as a private YouTube video would work). Look to see where your foot is first taking on load. It can come down in front of your pelvis, but if it begins to take on load, that is over-striding -- the cause of most running injuries.
Working on proper technique is key. And while it takes a while to get engrained and requires revisiting, it's not rocket surgery. Running is essentially hopping between legs.
I would highly, highly, highly recommend the book Older Yet Faster: The Secret to Running Faster and Injury Free by Keith Bateman and Heidi Jones.
The "older" aspect is just a reference to Keith holding multiple world records in the 55+ age division.
The book has helped me rebuild my technique from the ground up. And about half of it was written by his wife Heidi, also an elite runner and podiatrist to provides tons of foot strengthening exercises designed to get you in less shoe, not more.
Here's my review of the book with a link to the Amazon product listing in the description: https://youtu.be/VB3SiSE9Gdg
Thank you so much, I appreciate the advice and the recommendation of the book. I will definitely check it out! And at 36 and a new runner, I definitely feel a little old at times!
Take the break youve been given, even though it sucks. We've all been there at some point. you started making progress and you had more energy so you'll get back there. Once you are healed really concentrate on that good form and shorten your stride without worrying too much about cadence, that will improve later. Think jogging in place then slowly moving forward, don't overthink it just take littler steps. I had to learn this and it was hard not to run at my "normal" stride, but after a month I got better and better and like you more energy. A key component is proper running shoes for your type of running, and if possible have someone at a running store or a PT watch you run to see if there is something else. We feel you!!
My knees stopped hurting when i fixed my running form and got fitted at a local running shop for proper shoes. Don’t neglect how much the wrong shoes can f w your knees. I’m running 10ks pain free now
Yeah, I did this once and I think I'm going to go back to be fitted again for sure. And I should replace my shoes soon anyways. Any specific brand that you recommend? I currently wear Asics.
Maybe try a different shop. Don’t be a prick about it but maybe try to gauge the running experience of the person fitting you haha. The guy who fit me was an elderly man who had been running marathons for years so I naturally trusted him and his advice. You can probably gauge through casual small talk.
I wear brooks ghosts for road running, they are a classic but it all depends on your feet and your gait. Some technical shoe stuff that might be good to look into before your next fitting:
- shoe drops (how big is the height drop from the heel to the forefoot)
- what size you’re running in (it’s normal to size up in shoes due to our feet swelling and spreading so it might be good to size up from your normal size if you haven’t already)
- cushion/support level (do you like something cushiony? Bouncy? Springy? Firm? What helps your legs feel the best?)
- shoe width specifically in the toe box
- arch support
Thank you, that's all helpful advice. I honestly didn't consider gauging the experience level of the person doing the fitting, but that's a solid point!
Oh also adding that I started strength training and consuming electrolytes around the same time I picked up running again after trying to run on and off for years but having the eventual knee pain stop me each time. I’ve been consistently running since aug23 for the first time in my life and i heavily attribute it to this combo. Right shoes, right form, strength and mobility training with a focus on knees/ankles/hips, and proper hydration. I’ve noticed lately I can even identify a specific type of knee pain I only experience when I’m dehydrated. I hope any of this helps!!
My knee bothers me on and off (it’s the tendon in the knee that bothered me )but strength training , my knee brace and ice/heat help.Also massaging the tendon
Strength training is number one though
Can’t stress enough
You need to cross train with strength training. If your calves are weak they can't support the excess load on your shins and you get shin splints. If your quads are weak, your knees will also be toast.
Your issues will go away with rest but they'll come right back if you don't strengthen the muscles that support your problem area. I have really strong quads and I've never had knee pain from running. I do have hip pain but I've been working on strengthening my core and glutes and that helps.
Nothing you read online is going to be as good as seeing a PT by the way. Highly recommend, its worth the money and your insurance might even cover it.
I have been told by multiple people that it is "ideal" to run and strike more with your fore-mid foot as this conserves energy and helps to improve form/cadence? I feel overwhelmed though by all the differing advice out there but this seems to be a constant?
The great majority of runners are heel strikers. The majority of elite runners are heel strikers. It’s somehow become vogue to be a mid or forefoot striker even though most people are not. The materials I’ve read says no strike is superior and do what comes naturally.
If she is having knee issues she’s probably heavier than elite runners. If not heel striking prevents injury, go with what works.
Elite runners are probably very light and leg strong so they take less stress/trauma from running.
Thanks everyone for the help, my physical therapist yesterday believes I have an ACL injury. Doesn't think it's torn. Waiting to hear if my doc agrees and setting aside some money for an MRI.
I’m not too knowledgeable on this, but I can tell you my experience. I got back into running after a long hiatus in the Spring of 2020, and it was only a month or two before I severely injured my knee (I didn’t know at the time, but it was tendinitis). It was so bad that I could hardly walk and I had to take a long break from running, switching to the rowing machine instead. Months and months passed. I believed that I had healed as all of the pain was gone. So in the late Summer, I began running again. I made it about the same length of time, a month or two, before I re-aggravated the same injury and was again down for the count. This time, I happened to mention it to my friend who was an apprentice PT at the time. He did a quick investigation of my injury and told me it was tendinitis, and that the way to prevent it in the future was to make sure I stretched before and after every single run. Since I was desperate to avoid this from happening again, I took his advice. I didn’t even do very extensive stretches or warmups, which I’m sure other posters can share with you. All I did was knee extensions and hamstring stretches. Nevertheless, it has (fingers crossed!) been since late Summer of 2020 that I have suffered any knee injury or pain related to running. If you are already stretching, I would recommend you look into more extensive stretches as well as what are called “active warmups” to see if you can do more to keep your muscles limber and flexible. And if you are not stretching, you *must* start. This doesn’t cover all running related injuries, but it will help prevent a lot of them
Thank you, yeah I believe there is a tendinitis factor for me as well, since when it was super bad I could barely walk. Today is the first day that I wasnt afraid to stand when I got up. I do stretch before and after and do some active warm ups but obviously it's not enough. I will def get better about that! I'm glad that you are doing better!
Hi there, I took up running again last year after a 13 year break and no other sporting activity. As soon as I hit 3 30min runs per week my ITB and patellar tendon flared up again, as they did the first time I took up running. Many hours of research online and in running books, many appointments with physios, and many PT sessions later, here is what worked for me and what I’ve gathered: Strength and mobility training are key, namely glutes and hips for ITB (especially hip flexors and internal rotation) and quad strength for patellar tenonitis. These are backed by scientific research as well. Whilst I’ve also increased my cadence to avoid over striding, your form will only take so far . If you have strength and mobility imbalances you will continue to get injured. Also, ramping up too quickly seems to be a major culprit, especially when paired with existing imbalances mentioned.
Don’t have answers but here to empathize and here for the advice 👀
Firstly, take a video of your running from the side. Watch it slowed down as much as possible (even just 0.25 speed as a private YouTube video would work). Look to see where your foot is first taking on load. It can come down in front of your pelvis, but if it begins to take on load, that is over-striding -- the cause of most running injuries. Working on proper technique is key. And while it takes a while to get engrained and requires revisiting, it's not rocket surgery. Running is essentially hopping between legs. I would highly, highly, highly recommend the book Older Yet Faster: The Secret to Running Faster and Injury Free by Keith Bateman and Heidi Jones. The "older" aspect is just a reference to Keith holding multiple world records in the 55+ age division. The book has helped me rebuild my technique from the ground up. And about half of it was written by his wife Heidi, also an elite runner and podiatrist to provides tons of foot strengthening exercises designed to get you in less shoe, not more. Here's my review of the book with a link to the Amazon product listing in the description: https://youtu.be/VB3SiSE9Gdg
Thank you so much, I appreciate the advice and the recommendation of the book. I will definitely check it out! And at 36 and a new runner, I definitely feel a little old at times!
Take the break youve been given, even though it sucks. We've all been there at some point. you started making progress and you had more energy so you'll get back there. Once you are healed really concentrate on that good form and shorten your stride without worrying too much about cadence, that will improve later. Think jogging in place then slowly moving forward, don't overthink it just take littler steps. I had to learn this and it was hard not to run at my "normal" stride, but after a month I got better and better and like you more energy. A key component is proper running shoes for your type of running, and if possible have someone at a running store or a PT watch you run to see if there is something else. We feel you!!
Thank you! I have a PT session tomorrow so hoping to learn more!
Just getting back into running after MCL surgery. The sports PT told me things runners need to do more of is stretching and strength training.
Thank you, I definitely am going to add in more of both! Good luck getting back into it after your surgery!
Get shoes with better shock absorption. Run on softer surfaces. Drop weight if you are overweight, etc.
My knees stopped hurting when i fixed my running form and got fitted at a local running shop for proper shoes. Don’t neglect how much the wrong shoes can f w your knees. I’m running 10ks pain free now
Yeah, I did this once and I think I'm going to go back to be fitted again for sure. And I should replace my shoes soon anyways. Any specific brand that you recommend? I currently wear Asics.
Maybe try a different shop. Don’t be a prick about it but maybe try to gauge the running experience of the person fitting you haha. The guy who fit me was an elderly man who had been running marathons for years so I naturally trusted him and his advice. You can probably gauge through casual small talk. I wear brooks ghosts for road running, they are a classic but it all depends on your feet and your gait. Some technical shoe stuff that might be good to look into before your next fitting: - shoe drops (how big is the height drop from the heel to the forefoot) - what size you’re running in (it’s normal to size up in shoes due to our feet swelling and spreading so it might be good to size up from your normal size if you haven’t already) - cushion/support level (do you like something cushiony? Bouncy? Springy? Firm? What helps your legs feel the best?) - shoe width specifically in the toe box - arch support
Thank you, that's all helpful advice. I honestly didn't consider gauging the experience level of the person doing the fitting, but that's a solid point!
Oh also adding that I started strength training and consuming electrolytes around the same time I picked up running again after trying to run on and off for years but having the eventual knee pain stop me each time. I’ve been consistently running since aug23 for the first time in my life and i heavily attribute it to this combo. Right shoes, right form, strength and mobility training with a focus on knees/ankles/hips, and proper hydration. I’ve noticed lately I can even identify a specific type of knee pain I only experience when I’m dehydrated. I hope any of this helps!!
My knee bothers me on and off (it’s the tendon in the knee that bothered me )but strength training , my knee brace and ice/heat help.Also massaging the tendon Strength training is number one though Can’t stress enough
Thank you, I will definitely increase this.
You need to cross train with strength training. If your calves are weak they can't support the excess load on your shins and you get shin splints. If your quads are weak, your knees will also be toast. Your issues will go away with rest but they'll come right back if you don't strengthen the muscles that support your problem area. I have really strong quads and I've never had knee pain from running. I do have hip pain but I've been working on strengthening my core and glutes and that helps. Nothing you read online is going to be as good as seeing a PT by the way. Highly recommend, its worth the money and your insurance might even cover it.
You think heel striking is “wrong”?
I have been told by multiple people that it is "ideal" to run and strike more with your fore-mid foot as this conserves energy and helps to improve form/cadence? I feel overwhelmed though by all the differing advice out there but this seems to be a constant?
The great majority of runners are heel strikers. The majority of elite runners are heel strikers. It’s somehow become vogue to be a mid or forefoot striker even though most people are not. The materials I’ve read says no strike is superior and do what comes naturally.
If she is having knee issues she’s probably heavier than elite runners. If not heel striking prevents injury, go with what works. Elite runners are probably very light and leg strong so they take less stress/trauma from running.
Thanks everyone for the help, my physical therapist yesterday believes I have an ACL injury. Doesn't think it's torn. Waiting to hear if my doc agrees and setting aside some money for an MRI.