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Wanted to bounce this off of you. The past 2-3 weeks, I usually run up these small hills (basically, bunny hills) along my route. Anyway, lately my right knee has gotten a stabbing pain when I go up these. I compensate by slowing down and maybe flattening my stride rather than tippy toing it, if that makes sense.
I self diagnosed it as runners knee and have been doing those stretching excercises with a foam roller every day (or I try to). Today, I avoided those hills and kinda ran through relatively flat areas. Felt fine. Gradual upslopes are ok and do not hurt. What do you think?
BTW, I'm not a heavy duty runner. Basically, 3 miles every other day. One nice cooler days I will get in some "long" runs of 4-5 miles.
Do some leg muscle exercises. Squats and also work on the calf and hamstring. Make sure you gait is okay and you have the correct shoes (ie if you are flat foot or not, etc).
I had the same problem, probably worse. Could not run for more than a mile and the next day I would be in agony. I did the above and also noted that I have a flat foot on the rightt side. So bought some shoes with good arch support. Now I am able to run 6 miles without having much pain. It actually feels better if I add incline but that is probably due to my weak back
00molavi, For the past couple of years I've switched my gait to be a forefoot striker. I used to be a heel striker. I got this advice from a runner who is a marathoner and is in his high 50s. I run in those Newton shoes, which are designed for this. My shoes are a few months old so I don't think they contributed to this condition. It could just be my knees feeling the pain of old age (I'm 45).
For me, I had to cut back on my HIIT runs; not only was it causing me knee/ankle issues, but with a degenerative disc in my back, it was causing me agony in one spot on my back. Now that I am at just 3x a week (vs 5-6x a week), its nearly non-existant pain.
I agree with 00molavi... leg resistant exercises are in order to strengthen your knees, and the support for your knees and other bones in your legs. It will help out a lot. Also, proper stretching before the run, and making sure you have had enough H2O goes a long ways too.
If it makes you feel any better (or worse!), I am 47. Actually started doing this at age 45. Was pissed at my own disability to run despite being relatively fit. Now at least I can run a 10K in an hour. I did this last night and so far my knees are fine. Two years ago, I would be screaming.
One other thing is the surface you run on. I have resorted to the treadmill for the most part and if I go out, try to stay on the black top or find a track. Concrete just kills me.
I also use the elliptical & the stairmaster to improve my conditioning while causing less impact on my knees.
Given that you said you are running up hills, I assume there are down hills you are also running. How are you running down those hills? It is possible that you are bothering your knees on the downhill, but the pain is showing up as you finish the downhill and start the up hill. More people have knee trouble down rather than up hill.
Given that you said you are running up hills, I assume there are down hills you are also running. How are you running down those hills? It is possible that you are bothering your knees on the downhill, but the pain is showing up as you finish the downhill and start the up hill. More people have knee trouble down rather than up hill.
The downhills are mostly gradual. Not a steep jump up like the hills. This is a circular course/track.
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