Knees Ache--Jogging/Running on Pavement

  • coffeecup

    Posts: 4

    Jan 05, 2015 9:22 PM GMT
    Hey guys!

    Do I can be a beast on the elliptical, do Zumba till I fall down, and I have no issue with hiking or walking.

    When I try to use the treadmill or jog on the pavement I have to stop after about 10 minutes no matter how "softly" I land or what shoes I wear because my knees start to ache, and they'll ache all day if I do more than about 10 minutes.

    Is there a way to prevent this? Some kind of knee strengthening I can do? It boggles me that I can do the Zumba with all of the intense jumping around and legwork, but treadmill and pavement jogging really make my knees hurt.

    I don't have much in the way of knee problems except randomly once every few months (maybe 3 times a year) I'll be sitting or walking and my left knee locks up. The other day I was sitting in bed and sat up/swung my legs off the bed, and had to stop and find the right angle to bend my knee to unlock it. It doesn't click back into place or anything dramatic, but the joint does pop every time I move it for a day or two afterwards. It hurts to move when it locks up, and I can't really "move" it till I bend my leg to the correct angle, and then the pain goes away and I can get it unlocked.
  • MikemikeMike

    Posts: 6932

    Jan 06, 2015 6:11 AM GMT
    Look up resetting the knee on YouTube. It really works. I gave a detailed explanation about this on another forum on knee pain.icon_idea.gif
  • Posted by a hidden member.
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    Jan 06, 2015 4:34 PM GMT
    Maybe your body is trying to tell you something. There are far better ways to keep in shape than low effort running.
  • FRE0

    Posts: 4865

    Jan 06, 2015 10:01 PM GMT
    You may be able to find solutions for the problem. However, running is not for everyone and if you are unable to find a solution for the knee pain problem, you many just have to stop running except for short distances.

    What else are you doing that strains your knees? Are you doing squats or leg extensions? Do you frequently ascend stairs two at a time? If so, stopping or minimizing those exercises may make it possible to run longer distances without experiencing knee pain.

    Sometimes finding solutions requires experimentation.
  • FRE0

    Posts: 4865

    Jan 06, 2015 10:04 PM GMT
    FRE0 saidYou may be able to find solutions for the problem. However, running is not for everyone and if you are unable to find a solution for the knee pain problem, you many just have to stop running except for short distances.

    What else are you doing that strains your knees? Are you doing squats or leg extensions? Do you frequently ascend stairs two at a time? If so, stopping or minimizing those exercises may make it possible to run longer distances without experiencing knee pain.

    Sometimes finding solutions requires experimentation.


    I've had joints lock up too. First it was the right ankle, then it was the left ankle. A knee briefly locked up. When my right ankle locked up the first time, I made the mistake of forcing it. That greatly delayed recovery. I found that I could quickly unlock a joint by using gentle motion and not pushing it to the point that there was more than very mild discomfort.
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    Jan 06, 2015 11:38 PM GMT
    It's hard to self-evaluate how you're landing, soft or otherwise, so I would immediately suspect a form problem. Heel-striking in particular can put a lot more load on the knee. It's possible that you just need to build up more slowly but given the other things you're doing it seems much more likely that it's something specific to the way you're running, and it's pretty common.

    Doing squats should actually be one of the most effective ways to strengthen the knee if it needs it, but again it'll only help if done correctly. Otherwise it can do more harm than good.
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    Jan 07, 2015 2:35 AM GMT
    Can't remember where I read it but it said if you knees hurt pick up your feet more. It worked for me
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    Jan 07, 2015 3:20 AM GMT
    You should never run on concrete, that's how you get shin splints.

    Easy alternative: run on a surface that has a little bounce/less impact on your knees such as grace or specialized tracks. Also running on a boardwalk is better I think.

    Buttt, in case that doesn't work you may have joint problems, maybe consult a physician.
  • gymrat1

    Posts: 132

    Jan 07, 2015 5:41 AM GMT
    I have chronic knee pain, from all the years of tennis, and pounding on the hard courts......you may have chrondo malacia, the knee cap, or patella moves around too much. to stabilize it, try working your quads out more. they are the largest muscle in the body........quad equals four headed muscle.

    when you work them out, do closed chain exercises....i.e., not squats or lunges....leg presses on the machine, are the best, I think.

    Also, for balance, work your hamstrings....again closed chain, so your not in contact with the floor.

    Just my two cents for whatever it's worth. I've been a personal trainer for years, fitness instructor, tennis pro, etc....good luck!
  • coffeecup

    Posts: 4

    Jan 07, 2015 5:35 PM GMT
    Thank you all!

    I kind of hate running, but the bf loves it so I've been trying to work my way into running for his sake and because I'd like to try some stuff like Warrior Dash, Mud Run, etc., but if not no sweat... it's not stopping my cardio fitness so maybe it's true I just need a different form of cardio.

    We'll see, I'll try some of the leg exercises and knee resetting, etc. to see if anything helps.
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    Jan 08, 2015 1:29 AM GMT
    Following link and its references are fairly technical, but worth reading IMO. One thing they point out: Proper glute activation promotes knee stability and lack of pain. Often the knee is fine but the problem lies with the glutes. What can help is going through some exercises to train the glutes to properly activate.

    http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&pagename=270
  • FRE0

    Posts: 4865

    Jan 08, 2015 2:13 AM GMT
    Danny_1M saidIt's hard to self-evaluate how you're landing, soft or otherwise, so I would immediately suspect a form problem. Heel-striking in particular can put a lot more load on the knee. It's possible that you just need to build up more slowly but given the other things you're doing it seems much more likely that it's something specific to the way you're running, and it's pretty common.

    Doing squats should actually be one of the most effective ways to strengthen the knee if it needs it, but again it'll only help if done correctly. Otherwise it can do more harm than good.


    It certainly can do more harm than good.

    In 1960 I took up weight lifting for the first time. The gym had me doing full squats. Eventually, even though I weighed barely more than 140#, I was doing 265# full squats. There was a board by the squat rack on which we put our heels. When I had knee problems, I was advised to continue and told that eventually my knees would adjust and I'd have no more trouble. Bad advice! My knees sounded like bearings with sand in them. After having to use the handrail a couple times to climb the stairs out of the gym, I stopped doing the squats. Since then, my knees have always been bit marginal.

    Regardless of how squats are done, it may be that they are not for everyone.
  • Posted by a hidden member.
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    Jan 08, 2015 8:42 PM GMT
    [quote][cite]MikemikeMike said[/cite]Look up resetting the knee on YouTube. It really works. I gave a detailed explanation about this on another forum on knee pain.icon_idea.gif


    Does anyone know which of the zillion videos I should look at?
  • Posted by a hidden member.
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    Jan 08, 2015 10:26 PM GMT
    FRE0 said
    Regardless of how squats are done, it may be that they are not for everyone.


    In this instance, I'd think he'd get 90%+ of the benefit from doing unloaded squats, which come with very little risk of injury.

    As for comparison with leg press - my knee screams immediately when I have any weight on it. And that's the only time I ever have any sort of trouble with my knee. I prefer to give the joints the freedom of movement.