Sore Knees from Jogging, What Helps?

I have arthritis in both of my knees and they also lock up when I sit still for too long, especially after working out. I have started wearing barefoot trainers. I can now, for the first time in 15 years, run without pain. but you have to work up to it, they change the way you walk so you use different muscle groups than you are used to working and you can get sore at first.

Start out with less mileage and build your way up slowly. It takes your ligaments/tendons/muscles time to build strength. This is particularly critical if you have a few extra pounds. That can really put the stress on your joints.

Also, don't jog more than 3 times a week in the beginning. Walking should be fine. Try to cross train (bike, swim, lift weights).

Keep taking Aleve or ibuprofen for the anti-inflammatory elements. I would not characterize this as too much medicine if you are a regular runner. Just make sure to not take huge doses and drink lots of water with it.

Ice your knees after a run.

Research/buy better shoes. Find a place that specializes in running shoes. We have a couple here in Seattle. You might be able to find one in Boise.

If possible, find a running trail that is not on pavement. Run in the grass or dirt, when possible.

Good luck and great job!

I agree with many of the other Moms. Building mileage and speed slowly will help to prevent injuries, plus appropriate shoes are key! I used to think that painful knees were a normal part of running.....only after a specialist looked at my bare feet while standing and the pattern of wear on my sneakers did I get the right shoe for me and my knees felt better within days. Try not to be swayed by the best looking shoe, go with the right shoe for your foot and body type. Best wishes for a happy and healthy running career!

What Kristen said...

I used to walk alot (I need to again I have gained so much weight!!) WHen I first started my knees and shins just killed me. I had the same issue you did until I built enough muscles in my legs to handle it.

The weakest part of a woman's body is the muscles on the sides of her knees. It's because of the way our pelvis is shaped so we can carry and child to term and give birth. Look online for some exercises to stregthen these muscles.
Other than that I recommend well cushioned shoes and thick socks to help absorb the pressure or hit each time your foot hits the pavement. Run on soft surfaces such as a dirt trail.

Ice might become your best friend. Ice your knees for about 20 minutes after a run. You may find that iceing them a few times during the day will also help. Try and stay away from Aleve, it is extremely harmful to your kidneys. Try using things like Tiger Balm, Icy Hot, or Ben Gay to relieve soreness and stiffness.

Make sure you have good shoes. We like ASICS running shoes. Especially good arch support to keep your ankles for leaning inward which puts pressure on your knees. And make sure you lace them up good and tight so your feet and ankles are secure.
I have a lot of problems with my knees, but the more I exercise, the better they get as I build up the strength.
I find that when they hurt, keep the leg extended when sitting - watching TV, sitting at my desk, etc - helps. Keeping your knees bent while sitting puts a lot of pressure on the knee itself.
Good luck!

I ran a year of track in high school.
Even though it was only one season of running I did learn a lot. One of the most important things I learned was HOW to run. It turns out I was a "heel" runner. My coach noticed I was putting way too much pressure and impact on my heels, she taught me to stand straighter, tilt my body slightly forward and try to put all my weight on the balls of my feet. It made a HUGE difference! Not only did my times improve but I felt so much better during and after practice/meets.
Is there anyone you know who could watch you run and coach you on your technique, a coach, or at least someone with experience? That could help a lot :)

Strengthen, strengthen, strengthen! People don't realize just how much strengthening quads and hamstrings will do to relieve knees. Hip flexors too being stronger will help with knees. There are a ton of things that can help, a few of the basic ones that really will make a difference are squats or even just wall slides if your knees have a hard time with squats in the beginning, and good old fashioned leg lifts in a few different varieties.
With the locking up after you work out it sounds like you might not be stretching as well as you need to, so I would work on that as well.
And I am very much not a meds person so I wouldn't take anything, but use something like biofreeze or even icy hot if you need some relief. That way it's just topical and local instead of putting meds through your whole system. Or even trying icing them a bit (20min) right after jogging and see if that alleviates the soreness from coming on.

I've been a runner for almost 30 years. I have lots of tips!
1. go to a running shoe store and have them watch you run on treadmill, they can determine which shoe is best.
2. lose weight so there's less strain on knees (modify your diet, lift weights b/c muscle burns fat).
3. Strengthen QUADS and HAMSTRINGS to support your knee. If you dont' have a gym membership or home gym there are lots of excerises you can do at home, again google.
4. a great way to build 'running muscles' is to do hill repeats. run up, walk down. repeat. make it a good long hill.
5. Stretch after you run. stretch calves, hamstrings, and google IT band stretch. VERY imp to keep your IT band flexible.
6. Sign up to run a 1/2 marathon. ANYONE can do it! After that...a marathon. It should be on everyone's bucket list and you CAN do it!

Ibuprofen. Take a big enough dose so that it works. You don't want to take too much medicine, I agree, but you need to reduce the inflammation when that happens. I work out a lot, and whenever it happens to me, I take 2-1/2 - 3 Ibuprofen, and the pain goes away and does not return.

Always run on dirt if you can, rather than asphalt or cement. It has so much more give and is much better for your knees and back. It makes a very big difference! I don't have much advice for the pain afterwards. Good luck!

Hi H.,
When I jogged years ago...I found that the shoes could make a difference as well as the surface.
So...for me, i always used New Balance ...
and try to run/walk on grass as well as concrete.

lastly, i would perhaps not go as much as 60 minutes if you just started and given your knees hurt. perhaps do 30 minutes-40 minutes and see if the pain subsides.

another lastly...perhaps even walk/jog only 3 nites a week and work up to 6 ...

jilly

How old are you? Is it possible that your knees are worn out. ie. the joint it's self has lost it's cushion and you're running bare bone on bare bone? If this is possible check with your doctor.

I was going to be really helpful and give you a list of things to avoid while your knees hurt, but I'll refrain. :-)

I would honestly avoid Aleve. I've heard nothing but bad stuff about Aleve from all of my doctors and with virtually all of the chronic medications I take you can't take Aleve at all. Even when I was able to take it, I never found it effective. I would personally toss the stuff. I think it's too risky to use, and unsafe.

Ibuprofen and Acetaminophen have much better track records when it comes to reducing swelling and pain. Ice the knees when you can, but as others have said as you build your tolerance the pain should lessen. It really is important to manage the pain and keep the inflammation down or you could make an existing injury worse, or possibly cause an injury. When I used to take walks with my mother (when I lived with her) I would put elastic knee braces on for support.

Walking. =) Good luck!