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Knee pain

I've been experiencing knee pain for 3 days now. When I run, it doesn't hurt too much, but it does hurt a little. Should I continue to run and train for cross country or should I take a day off?
Valued Contributor

Re: Knee pain

Hi @lovetorun. Sorry to hear about your knee pain. Here's something our biomechanics team posted that might be helpful. @larrymaurerdpm @trudeaumatt@EricLuedeman@RichardB@cmerra@262tobq @RunWVJosh do you guys have any additional feedback?

Valued Contributor

Re: Knee pain

[ Edited ]

Hello @lovetorun. Please share more info regarding yourself i.e male/female, age, new or veteran runner, previous knee issues, warm up routine, mileage, running surface, pronation, shoes, previous knee issues. Of all the running injuries the knee is number 1.  Check in with your athletic trainer or orthopedic specialist and/or physical therapist for an evaluation. If your issue is significant a day off may not be enough. In her reply,  @runellierun provides a long list of contributors who will provide lots of info.

 

 

Coach

Re: Knee pain

Richard is correct, see a specialiast, a running specialist.  Visit your local running group(s) (facebook generally) social sites to gain name(s) of said specialist(s).  With the knee there are many variables and we do not have enough info, nor may we gain enough.  Your GP will likely tell you to stop running till you can resume with no pain, so I skip mine.  You mentioned a "little" pain, though I still consume that comment with caution as we all have different pain tolerance levels.

 

The gist is you seem to be able to run, a grade 1 injury.  We want to keep running though not at the expense of escalating the injury grade. 

 

For the specialists on this thread/board:

 

Have we begun any new routines to include plyometrics, lunging, etc?

Gender?

Left or right?  Have we encountered knee issues previously with activity?

Where is the pain? Behind or around the kneecap? On the outside of the knee?  Discomfort running uphill, downhill, all? Pain when you bend the knee -- when walking, squatting, kneeling, running, or even rising from a chair?  Is it worse when walking downstairs or downhill? Swelling?  Popping or grinding sensation? 

 

The Pain of Regret is far greater than the Pain of Failure.
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Coach

Re: Knee pain

I usually experience knee pain when I need new shoes.. You might want to go to a running store and get

fitted for a pair of running shoes. I do think you should also get your knee checked out by a dr. If you keep running

you may do more damage and take longer to recover.

Coach

Re: Knee pain

I think you try the simplest thing first.  Take a day or two off.  If pain persists after that, then there is very solid advice provided above.

 

Generally, for me, knee pain has coincided with the need to replace shoes or with overly tight muscles.  Some time on the foam roller could be very helpful.

Covering Track and Cross Country in West Virginia
Occasional Contributor

Re: Knee pain

Same here when my knees start aching it's time for some new shoes

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Frequent Contributor

Re: Knee pain

I would say the decision to run or not run should come from what your body is telling you, It's most likely a tight quad or IT band muscle. I would start by rolling out your IT band and quads. One day or two days off would not kill your training schedule as much as having it become a month or two off if the pain continues to worsen. Another thing you may want to consider is changing your shoes out. Knee pain tends to accompany more frequently when your shoes tend to get up in the miles.

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New Contributor

Re: Knee pain

I often experience knee pain if I'm dehydrated or it's "that time of the month". I've also noticed that incorporating a strength training routine to help balance out leg/ab/arm strength can alleviate pain that occurs from being off-balance. FYI, I'm a 27yo female with a history of knee dislocations.
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Coach

Re: Knee pain

Hi Lovetorun

Any updates on how your knee is feeling?

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