Runners knee and arch problem.

  • Posted by a hidden member.
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    Jul 03, 2013 5:24 AM GMT
    I have runners knee, acquired by running too much (especially up and down hills) to soon after months of not running. That's gradually going away with rest and gentle bike riding.

    But even before that I had developed a painful arch/heel problem. This was largely solved by getting new and better shoes, insoles and arch supports. But at night, or after not being on my feet for a long time, the heel tightens so much that when I get up again I can hardly walk on it for a few minutes. Seems like it never goes away even after rest and change of shoes.

    Any thoughts, especially on the heel issue? I have bought brand new shoes with lots of support, but the heel stays the same.
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    Jul 03, 2013 1:38 PM GMT
    I have similar knee problems and problems associated with high arches.

    First, stop running forever. Running is the most damaging cardio you could hope for. Find something that does not trash your body. Stretch your quads in the morning before climbing stairs, riding bike or anything else that requires bending the knee. Your arthritis is probably happening under the kneecap. Stretching will relieve the pressure on the kneecap.

    Second, see a foot specialist. I can't remember what they're called in English, but my specialist has been able to help me by explaining the kind of footware that I need and providing me with custom made orthotic shoe inserts.

    For your heal, you might try stretching in the morning and as often as needed. Place one foot against the floor and without allowing the heal to come up off the floor, lean into the wall and stretch the calf, achilles and heal.

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    Jul 03, 2013 3:12 PM GMT
    I don't know if this will fix your problem, but did you ever try running in minimalist shoes? I feel like a lot of people run into problems because they buy overly cushioned shoes which make running unnatural. One day I decided to buy an overly cushioned training shoe to see how my feet would respond to it and I ended up with shin splints after 2 runs. I'm not for barefoot running, but running in a minimalist shoe like the Vibrams or the Puma H-Street might help.

    http://www.youtube.com/watch?v=2JWUhW5yRdI

    Rudisha (one of the best middle distance runners of all-time) talks about it at 4:00.
    http://www.youtube.com/watch?v=BknGrh7mJ6Y
  • Destinharbor

    Posts: 4433

    Jul 03, 2013 4:12 PM GMT
    Maybe plantar fasciitis? Skip going to doctors. They'll run you through $4,000 MRI's and send you to a hospital owned rehab at about $135/session for three months. Go to a good massage person. See what they say and do. One thing you can try is to fill a plastic water bottle and freeze it. then a couple of times/day, just roll your foot around on it. It feels great and massages the muscle. Also, take a towel and pull your toes back while keeping the leg straight. But the bottom line is stay off it and certainly, find something better for your body than running. And give it a lot of time to heal. I had an ankle twist that took years to stop hurting and a decade to really get better. And it is still weak.
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    Jul 04, 2013 2:04 PM GMT
    Thanks to all three who responded. I will think all of the responses through. I have already found that riding the bike really helped relieve the pain in the knee--immediately--(I started very gently in lower gears). I love running and hate to give that up. But if a change is needed, then so be it. I do like riding bikes and swimming too.
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    Jul 04, 2013 8:40 PM GMT
    If the heel pain is plantar fasciitis what worked for me was stretching. I bought some plastic thing that looks like something you'd wear if you'd broken your ankle and wore it whenever I was sitting around and at night when I slept. It slightly stretched your toes up. My pain was in the arch of the foot, not the heel. See also wikipedia.

    http://en.wikipedia.org/wiki/Plantar_fasciitis

    I would never give up running. You can do the other cardio stuff and lower your running to twice a week, for example (which is what I'm doing). Running and walking are good for preventing or reducing bone density loss, which is an issue for us old folks.