What to do while dealing with runners knee
What to do while dealing with runners knee
Basically, I took on too many miles too quick. And boom knee pain even when walking now. I don't want to stop moving entirely, but I'm just not sure what I should be during this downtime. I'm pretty new to running so only been doing it for about 2 weeks and I'm a little heavier, so it probably beat my legs up. But I love running and don't want to give it up.
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Seconding “talk to your doctor.” Although if I were in your situation I would just take a week off and try again.
Also, are you using a program like couch-to-5k? That has a bunch of walking parts to keep you from going too hard at first.
You may need to drop some ego and accept that you need to start slower and have patience to get to where you want to be.
I’ve found that doing weighted squats (I use the StrongLifts 5x5 barbell program) helps build my quads and glutes. That, in turn, helps my knees because those muscles take the strain off the knees when running. But that is probably more helpful once you are logging more miles.
I've been thinking of going to the gym for strength training, I'm pretty new to all this so haven tbeen sure what to work on to help with the running. Also I believe I've got some pretty weak glutes and hip flexor. But when i started running my back pain disappeared so I thought just that would help
Exactly, just to add to this, strength training in general is key to avoiding injury, especially for beginners. Many of the muscles you need to run properly may be a bit weak, which can screw up your form, causing damage to other muscles and joints.
So things like squats, deadlifts, hip abductions, lunges, calf raises, etc. will greatly reduce the risk of injury. Also will give you a fantastic ass.
I did squats and deadlifts the other day and BIGGEST issue is keeping my glutes tight. Every thing else does what it's supposed to during the lift but my glutes are just not keeping up
I hear you, man. I have super weak glutes, so I’ve made it a point to focus on that booty when I hit the gym.
You mind if I DM you? I have some more questions, and I don't want to fill up an entire thread with my dumbness.
yeah go for it. No idea how messages work in Lemmy, so good to test it out.
Yeah I got an appointment here in an hour or so. Also no program, I just went into it blind. And I listened to my body, ran only when I felt good physically. Just monday went for a nice easy 3mi and halfway through my knee just lit up with pain. Also no ego actually, just got ahead of myself and fell in love with running and took it too far too quick. Now here I am looking for alternatives while I heal
Don’t worry, pretty much every runner I know has gotten some sort of minor injury in the beginning due to starting with too much too early.