TTMA: Knee Pain/Foot Pain/Running

[3dimesdown]

Alright smart people, someone help me.

I started C25k last Monday. Since the first week was pretty easy for me (a lot of walking, a little running) I went ahead and did it Monday-Friday, Saturday did a shorter, slower walk with the stroller, and didn't do anything Sunday. Yesterday I had a little knee pain all day, but figured I just slept wrong or something. When I started running it hurt a little more, but loosened up and felt ok after a couple of minutes. But then about 20 minutes into the workout, I got intense pain in my right knee and in the back of my ankle and my right foot started getting numb.

This morning both knees hurt, like enough that they almost gave out going down stairs. What should I do? I don't want to stop running, but realize until the pain goes away I probably shouldn't aggravate it. Should I keep walking, but back off the intensity? New shoes? Strength training or something?

[alayne926]

I would start with new shoes. If your feet are going numb, your shoes could be too tight. I would go to a running store (Fleet Feet, Big River Running, etc.) and see if they can help you find a pair of shoes that will work for you like @scoop recommended.

[alayne926]

Jul 26, 2016 8:12:11 GMT -5 @scoop said:

Jul 26, 2016 8:10:53 GMT -5 alayne926 said:

I would start with new shoes. If your feet are going numb, your shoes could be too tight. I would go to a running store (Fleet Feet, Big River Running, etc.) and see if they can help you find a pair of shoes that will work for you like @scoop recommended.

Everything originates from the foot! It's so important to have the right shoe if you really want to get into running.

Yes! Almost everyone that comes in with a foot problem also has knee, back, or hip pain as well.

[3dimesdown]

@scoop and alayne926 I haven't gotten fitted recently, but I have been wearing the same kind of Asics that I got fitted for to fix plantar fasciitis when I was younger. The shoes I'm wearing now are new-ish. I've owned them a couple of years, but hardly ever wear them.

But scoop, I didn't even think about the stroller changing up my gait. That could very well be it. I have been following the walk/run instructions of the program, but the 1st week was not much of stretch for me (other than it being hot as balls outside), so I did it 3 days straight, then was planning on doing the subsequent weeks' workouts every other day as instructed.

[billyhorrible]

Where on your knee does it hurt? Outside, front, or inside?

[3dimesdown]

Jul 26, 2016 10:41:08 GMT -5 billyhorrible said:

Where on your knee does it hurt? Outside, front, or inside?

Inside, pretty much right in the middle.

[blueskiessmiling]

Sorry, just seeing my tag. @scoop has the right idea. From your description, it sounds like quad tendinitis. For any kind of injury like that, we recommend RICE-rest, ice, compression, and elevation if you see any swelling. I would use ibuprofen to bring the swelling down too (even if there is none visible- it will help with pain too). I would back off on running so intensely until some of the pain subsides, but it's fine to continue at a lower level. You can also use a wrap-around knee brace with the patellar cutout for your kneecap- your patella is probably tracking abnormally. I've just been lurking quickly this week since we're on vacation, but feel free to tag me with any questions!

[wegrowsheep]

Jul 26, 2016 8:34:57 GMT -5 @scoop said:

3dimesdown Do you sit all day at work? If so, you could have some tight IT bands too. Stretching and foam rolling will help there.

I'm just throwing out everything I can think of. If you can't tell.

m

This was my first thought. Make sure you stretch out your quads and calves after.