what have I injured?

Jane said:

I am experiencing some pain in my right knee at the beginning of a run. So far, it's not too bad
and it goes away as I run. Could anyone venture a guess as to what the problem is so I can try to
deal with it before it gets any worse. (I'm training for a 1/2 marathon). Thanks.

Gee, thanks for the wealth of info... Where exacly in the knee is the pain? If it goes away
after warming up it's what I call "an ignorable pain" that will likely go away as mysteriously
as it appeared.

Jane....you need to give some more information on the knee pain to get some clues back.

Where in the knee does it hurt (left, right, deep inside) When does it feel bad (only at start of
run, climbing stairs, when walking, when foot hits ground etc) How long has this been going on for
You say it "goes away"....after how long in the run? How much/fast are you running/resting

Not that I have any idea what you may have injured, but without more clues "knee pain" could be
many things!

Cheers, Hedgehog "Jane" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I am experiencing some pain in my right knee at the beginning of a run.

So

Quoted message said:

far, it's not too bad and it goes away as I run. Could anyone venture a guess as to what the
problem is so I can try to deal with it before it

gets

Quoted message said:

any worse. (I'm training for a 1/2 marathon). Thanks.

Quoted message said:

I am experiencing some pain in my right knee at the beginning of a run.

So

Quoted message said:

far, it's not too bad and it goes away as I run. Could anyone venture a guess as to what the
problem is so I can try to deal with it before it

gets

Quoted message said:

any worse. (I'm training for a 1/2 marathon). Thanks.

It probably couldn't hurt to strengthen the quads and learn to roll/massage them and stretch them.
Or, to check running form to eliminate any overstriding, or unnecessary bouncing or slapping.
Sometimes, a more supportive shoe can reduce the rate of foot pronation and consequent knee turning.
Given that it occurs only during the warmup; maybe, you could warm up the legs by walking, climbing
or bicycling beforehand.

Most common knee soreness discussed: relatively weak VMO inner/medial quad muscle affecting patella
tracking leading to soreness in and around the kneecap/patella. Usu. stepdown exercises can help
this (partial squat w. one leg, high reps).

Also, outer/lateral knee, from iliotibial band (ITB) soreness. Tight ITB could be helped by
ITB-specific stretches, massage, etc. ITB crosses the knee laterally, but runs along the
outer/lateral thigh.

Also, infrequently, upper anterior tibialis, lateral of the tuberosity just below the kneecap. Shin
conditioning exercises can help this, e.g., walking backwards on the heels.

And others ...

Thanks Bill. Good information. I think general strengthening and more stretching is probably in
order. I do a minimal amount of stretching after running and no strengthening. The pain is just
below the knee cap and when I crouch have had a sensation that runs along the outer leg. Mostly the
pain has been not too bad although occasionally it has been quite sharp.

Last week I took a few days off but did some rolling of the calfs and thighs. I ran again Sunday -
my longest run to date (23 km.) - and surprisingly, I had no problem with my knees. I'm not sure if
it was the rolling or the lay off that helped my knee. It seems clear that I will have to do more if
I want to prevent injury in the future so I appreciate your suggestions. Would you happen to know of
a website that illustrates the exercises you suggest.

"Bill" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

I am experiencing some pain in my right knee at the beginning of a run.

So

Quoted message said:

far, it's not too bad and it goes away as I run. Could anyone venture a guess as to what the
problem is so I can try to deal with it before it

gets

Quoted message said:

any worse. (I'm training for a 1/2 marathon). Thanks.

It probably couldn't hurt to strengthen the quads and learn to

roll/massage

Quoted message said:

them and stretch them. Or, to check running form to eliminate any overstriding, or unnecessary
bouncing or slapping. Sometimes, a more supportive shoe can reduce the rate of foot pronation and
consequent knee turning. Given that it occurs only during the warmup; maybe, you could

warm

Quoted message said:

up the legs by walking, climbing or bicycling beforehand.

Most common knee soreness discussed: relatively weak VMO inner/medial

quad

Quoted message said:

muscle affecting patella tracking leading to soreness in and around the kneecap/patella. Usu.
stepdown exercises can help this (partial squat w. one leg, high reps).

Also, outer/lateral knee, from iliotibial band (ITB) soreness. Tight ITB could be helped by
ITB-specific stretches, massage, etc. ITB crosses the knee laterally, but runs along the
outer/lateral thigh.

Also, infrequently, upper anterior tibialis, lateral of the tuberosity

just

Quoted message said:

below the kneecap. Shin conditioning exercises can help this, e.g.,

walking

Quoted message said:

backwards on the heels.

And others ...