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HAVE YOU EVER EXPERIENCED RUNNER'S KNEE? WITHIN THE PAST WEEK, I HAVE BEEN HAVING EXTREME PAIN IN MY LEFT KNEE CAP AND IT IS REALLY HARD TO WALK AFTER SITTING FOR A PERIOD OF TIME. I ALSO HAVE A HARD TIME WALKING UP AND DOWN STAIRS. IF THIS IS WHAT I HAVE, WHAT DO I DO? MY ANKLES HAVE BEEN REALLY SORE ALSO. I HAVE GOOD RUNNING SHOES AND I HAVE BEEN RUNNING FOR ABOUT 2 MONTHS NOW.
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Yes, I have experienced runners knee. Mine was brought on by wearing worn out shoes ...
How many miles do you have on your running shoes and what kind are they?
See, the bottom line is, shoes wear out LONG BEFORE they appear worn out. You should NEVER go over 300 miles on a pair of running shoes and your running shoes should NEVER be worn for anything other than running (in other words, have a second pair available for wearing when walking or just hanging out...)
If you typically run on concrete, your shoes will wear out faster. Also, the heavier you are, the less life you will get out of your cushioned running shoes.
I am 94 pounds but my rule of thumb is 300 miles at the MOST, less if I'm on concrete (which I typically am right now). 250 is more my limit on concrete.
The best treatment for runners' knee is the RICE method:
1. Rest
2. Ice
3. Compression
4. Elevation
Do NOT attempt to run until the pain subsides or you will only prolong the agony. Trust me!! If you do the daily RICE method and get yourself some cushioned stabilized shoes (I love my New Balance 991 and 1221s) you should be able to be back out there quickly!
Remember the rule of thumb: Never add more than 10% to your mileage at any one time. I typically stick with a certain mileage for several weeks before adding the 10%. Ever since my initial bout with runner's knee, I've never had any other problems and that's been 18 months ago and about 1200 miles!
Wishing you well!
Betty
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Thanks for the info..My running shoes (New Balance Brooks) only have about 100 miles on them and I only wear them for running. I am currently 118 pounds. I think what I did wrong was, I continued to run everyday at 4 miles per day (maybe giving myself a break every 3rd day). I run on a treadmill and I switch between 6m.p.h and 7m.p.h. Is this too fast? I had to run at this rate to keep myself at my target heartrate. Were your ankles sore too? I have been putting ice on it and I am just hoping that it is nothing more serious. How long did it take for your pain to subside?Comment
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DO NOT RUN UNTIL THE PAIN SUBSIDES OR YOU WILL JUST PROLONG THE AGONY.
You definitely need to incorporate rest days into your program. I would suggest running 4 miles every OTHER day ... once your knee is painfree.
Your speed is good as long as you're in your target zone. Do you have heart rate monitor or just going by what the treadmill says? Some treadmills are not very accurate with hr .. but a good HRM is very accurate. What is your hr at 70% of maximum??
Betty[/IMG]Comment
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I do have a polar heart rate monitor. I always try to keep my heart rate somewhere between 155 (70%) and 165 (80%). I have an appointment at the orthopedic doctor tomorrow to make sure it is nothing more serious. My knee is extremely painful and my ankles are swollen. If it were runner's knee, how long would it take for the pain to subside? My pain radiates from underneath my knee cap to the inner side of my knee cap. It hurts to support my own body weight for any short period of time.Comment
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It took mine a week of the RICE method for the pain to subside. And also the right running shoes cured the problem for good. I had extreme pain going down steps!! I can't stress the RICE method strongly enough. And after your knee heals and you are running again, jump in the bathtub right after a long run and soak your ankles, toes and knees in the coldest water you can get. That seems to really help me alot and keep the soreness away.If it were runner's knee, how long would it take for the pain to subside? My pain radiates from underneath my knee cap to the inner side of my knee cap. It hurts to support my own body weight for any short period of time.
Let me know what the doctor says!
Betty[/IMG]Comment
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