Remidies to common knee pain

[Livestrong7]

I run 3-4 days a week and like many runners, suffer normal knee pain. It hits me mostly the day after a long distance run and I'm afraid it hinders my performance. I'm pretty sure it's normal but I'm lookin for any advice/tips/remidies

Sorry if this issue has been discussed many times I'm new to the community and this forum. Thanks for the Knowledgable answers.

[wannabetoughguy]

You should start by limiting you're running to once or twice a week and use other alternatives for cardio like the stationary bike and cycling. Running produces major impact on you're knees regardless, stick to asphalt and fields if you must do roadwork.

Are you taking any supplements? I take fish oil and and a glucose/chondroitin sulfate product called Cosamin DS. Cosamine DS is the #1 recommended product in it's class. Read the testimonials, people have put off hip surgery for years and some even recovered from cartilage damage. I am a month into taking it, and do so religiously..

I dislocated and sprained my ACL in my left knee two months ago and hope to have a normal life again in the next few months. You must listen to your body and stop aggravating you're knees by running so much. There is a time to rest and a time to exercise in my case.. Good luck.

[Livestrong7]

^^^Good stuff man thanks
Repppd

[cyliew]

i used to run a lot, on any given surface...
my right knee is carrying an old injury...
as such i can't do squats now....even a warm-up 10kg load squat will/can cause a sharp pain in my knee joints area....

any advise how i can strength my poor knee?

[Livestrong7]

i used to run a lot, on any given surface...
my right knee is carrying an old injury...
as such i can't do squats now....even a warm-up 10kg load squat will/can cause a sharp pain in my knee joints area....

any advise how i can strength my poor knee?

I'd recommend hitting your legs hard in a way that doesn't directly place the weightload on your injured knee maybe leg extensions or curls
I say this bc one obviously it takes a lot of weight off the knee joint
and two the bones and joints in your legs are suspended by your muscles meaning they don't actually touch this is the reason the cartiliage in our joints lasts so long (wouldn't last longer then a few years if it actually had our bodyweight on it) unless your muscles are relitively weak to your bodyweight this places much more then intended pressure on your joints and cartiliage causing pain. strengthening these muscles will greatly relieve pressure and most pain from these joints
I learned this and currently want to build alittle more upper leg strength(via Lift) before taking to the road as much

[otakutie]

First place I'd check is your shoes: what kind of shoes are you running in and how long have you been running in them? If you've logged about 200-400 miles in them, it might be time to toss them. Also, if you've never been fitted for running shoes at a running store go get fitted!!! Getting the right running shoe that's appropriate for your biomechanics and gait is imperative.

If you're okay with shoes, check your running form. Shoulders back, feet should land beneath your body, no heel-striking, body angled slightlly forward like a string from your chest is pulling you forward, arms sort of at a 90 degree angle with elbows swinging more back than forward in half-circles. If you run on the road, alternate sides since the road/sidewalk tends to be canted and running the same route means your body is always tilted at the same angle...

If you're running form is good, look to how you're training. By that I mean, how long have you been running the 3-4x/wk? Never increase your mileage or duration by more than 10% so your body can adjust to the stress (cardiovascularly you may be able to handle it, but your body needs time to repair the micro-musculoskeletal injuries from the high-impact). Perhaps you need to ease off on the running by either shortening your duration or mileage per run, or replace a run day with another aerobic activity. If you're a seasoned runner, you can disregard the 10% rule.

If training is fine, look to your diet. If diet is fine, you can look into supplements (ideally glucosamine + chondroitin + fish oil).

Also, make sure to stretch (before run is optional, but post-run its important to stretch). Getting a massage or going to an ART therapist to check your body alignment and getting knots/adhesions/tight spots worked out helps with biomechanics. Another good way to adjust proper alignment, do pilates.

[UCFBuilder]

yeah man i used to..and still do some times...have pain in my left knee...but once i started warming up properly..stretching before AND after every workout..at least 5-10 mins of static stretches...and taking fish oil plus a supp called Osteo bi-flex..its basically glucosamine with a few other joint and cartilage lubricators in it..my knee pain has drastically decreased....just be careful with it...know when to back off and rest...warm up properly and take the right supps...and u shoulde be alright