I'm freaking out

[Gidget]

So I started running again last Monday. I'll admit I think I have done too much too soon. As now I am having knee pain when I run. My left knee on the outside (not the knee cap at all).

Today was my 6th run in 12 days, and I am only jogging about 3 miles. I start by walking for at least a half mile and end walking for at least 5 minutes. I stretch after, but am I not stretching enough? Is this my IT band? I am freaking out.

Everytime I start working out I get kinda manic about it (shut up Surfah) and now I am really upset because I feel a lot of motivation to run and I am loving it but my knee hurts. It's starts after I run for maybe 10 minutes and then during the run I just kind of deal with it and tune it out, but once I start walking for that 5 minutes at the end of my run it KILLS. And it really hurts when my leg comes forward on the outside of my left knee. The pain lasts for a few hours after and I feel it when I go up and down the stairs.

Do I have to stop running? Today I decided to ice it right after I stretched for a good 20 min. (I am icing now) But what else can I do and still run? Is that even a possibility? What kind of leg strengthening exercises should I do to help? I am freaking out. I finally want to run and do this 5K in May that Utah and Super are doing with me and Surf and I want my knee to stop hurting. I am sad.

[wally]

Are you using good shoes? This is the only thought that I can offer.

[DU Ute]

Are you stuck in London?

[falafel]

I will wire you $1650Usd just give me your name and location.

[Mrs. Funk]

Really helpful, dudes.

RICE (rest, ice, compression, elevation) is always the preliminary strike. I've found this type of brace unobtrusive and helpful with knee pain. Tylenol or Advil can take the edge off. If you're experiencing really consistent pain, it can be a good idea to ice as frequently as fifteen minutes of every hour.

There's good pain (sore muscles from a good workout) and bad pain (injury). This sounds more like the latter kind. Take it easy and don't try to do too much too fast. It's frustrating, because I know you want to run as much as you want NOW. Good luck.

[bluegoose]

So I started running again last Monday. I'll admit I think I have done too much too soon. As now I am having knee pain when I run. My left knee on the outside (not the knee cap at all).

Today was my 6th run in 12 days, and I am only jogging about 3 miles. I start by walking for at least a half mile and end walking for at least 5 minutes. I stretch after, but am I not stretching enough? Is this my IT band? I am freaking out.

Everytime I start working out I get kinda manic about it (shut up Surfah) and now I am really upset because I feel a lot of motivation to run and I am loving it but my knee hurts. It's starts after I run for maybe 10 minutes and then during the run I just kind of deal with it and tune it out, but once I start walking for that 5 minutes at the end of my run it KILLS. And it really hurts when my leg comes forward on the outside of my left knee. The pain lasts for a few hours after and I feel it when I go up and down the stairs.

Do I have to stop running? Today I decided to ice it right after I stretched for a good 20 min. (I am icing now) But what else can I do and still run? Is that even a possibility? What kind of leg strengthening exercises should I do to help? I am freaking out. I finally want to run and do this 5K in May that Utah and Super are doing with me and Surf and I want my knee to stop hurting. I am sad.

Based on what you mentioned it does sound like it could be ITB syndrome. There are several good threads on here that discuss it. At one point I put together a post with several exercises specific to ITBS, but I couldn't find it at first glance. I suspect that it may be buried deep in one of those mileage challenge threads.

No need to be sad about it. But you do need to be smart about it, or it has the potential to get much worse.

I'll see if i can find some of the older posts on topic.

[Pheidippides]

So I started running again last Monday. I'll admit I think I have done too much too soon. As now I am having knee pain when I run. My left knee on the outside (not the knee cap at all).

Today was my 6th run in 12 days, and I am only jogging about 3 miles. I start by walking for at least a half mile and end walking for at least 5 minutes. I stretch after, but am I not stretching enough? Is this my IT band? I am freaking out.

Everytime I start working out I get kinda manic about it (shut up Surfah) and now I am really upset because I feel a lot of motivation to run and I am loving it but my knee hurts. It's starts after I run for maybe 10 minutes and then during the run I just kind of deal with it and tune it out, but once I start walking for that 5 minutes at the end of my run it KILLS. And it really hurts when my leg comes forward on the outside of my left knee. The pain lasts for a few hours after and I feel it when I go up and down the stairs.

Do I have to stop running? Today I decided to ice it right after I stretched for a good 20 min. (I am icing now) But what else can I do and still run? Is that even a possibility? What kind of leg strengthening exercises should I do to help? I am freaking out. I finally want to run and do this 5K in May that Utah and Super are doing with me and Surf and I want my knee to stop hurting. I am sad.

Sounds like classic ITBS to me, although the docs and PTs on the board will know better. Feels like somebody jabbed a knife into the side of your knee, right?

Foam rollers and rest, and maybe new shoes. I'm going to go a bit off the reservation here, but my issues were all related to my shoes (PT and orthopedic surgeon agreed). I was in motion control shoes at the time. Between that and a number of studies I've read, I'd never recommend those kind of shoes again, nor strong stability shoes either. But that's a discussion for another day.

[Gidget]

Based on what you mentioned it does sound like it could be ITB syndrome. There are several good threads on here that discuss it. At one point I put together a post with several exercises specific to ITBS, but I couldn't find it at first glance. I suspect that it may be buried deep in one of those mileage challenge threads.

No need to be sad about it. But you do need to be smart about it, or it has the potential to get much worse.

I'll see if i can find some of the older posts on topic.

Please do, I suck at finding old posts. I wanna know the best way to remedy this asap. Google is my only friend right now.

[Gidget]

Really helpful, dudes.

RICE (rest, ice, compression, elevation) is always the preliminary strike. I've found this type of brace unobtrusive and helpful with knee pain. Tylenol or Advil can take the edge off. If you're experiencing really consistent pain, it can be a good idea to ice as frequently as fifteen minutes of every hour.

There's good pain (sore muscles from a good workout) and bad pain (injury). This sounds more like the latter kind. Take it easy and don't try to do too much too fast. It's frustrating, because I know you want to run as much as you want NOW. Good luck.

This is not good pain. I know that pain. This is bad pain, but do I have to stop running using the RICE method? Rest, but no running at all??

[Mrs. Funk]

This is not good pain. I know that pain. This is bad pain, but do I have to stop running using the RICE method? Rest, but no running at all??

We have people on here much more qualified to give an educated opinion on the topic. My understanding is it's usually good to take a few days off, use the RICE method, and then try again slowly. Niku suggested checking out some new shoes to see if that helps. If your knee is still in agony, wash, rinse, and repeat. If it's just strained or inflamed, a few days of babying might be enough provided you don't start doing crazy miles right out of the gate.

So the short answer, bad pain = it's probably a good idea to take a break, even a short one. The docs and medically-trained on here will hopefully offer their $0.25, too.

[Babs]

Gidg, it must be super frustrating to be having so much pain on even your short runs. I have no idea what's wrong with your knee other than this is not one of the things where you try to "run through the pain."

[Surfah]

FTR, I told her she was putting too many miles in too quickly.

[Babs]

FTR, I told her she was putting too many miles in too quickly.

[Pheidippides]

Niku suggested checking out some new shoes to see if that helps.

Make no mistake: that might help in the future, but rest is the best way to fix the current problem.

FTR, I told her she was putting too many miles in too quickly.

This is the most likely thing IMO. It's what happened to me. Your legs need to catch up to your heart.

[Gidget]

I have no idea what to do to burn calories. I have been reading - some say cycling is ok with ITBS some say no.

This really sucks.