Is it possible that I just CAN'T run?

G

grizzlebee

0
Hey,

Just over a year ago, I had plans to join the army. I had never worked out HARD before, so I enlisted the help of a personal trainer. Things went great for a couple weeks. However, after all the running, I ended up with shin splints in my right leg, as well as a stress fracture near my kneecap (right leg as well).

Lovely. Didn't join the army.

Took a month off of lower body training. When I got back into it, I went EXTREMELY light - I wanted to focus on perfect form for everything, because I knew I had to be careful. I took my time. It was frustrating to not increase to heavier weights quickly, but I was extremely patient.

Brings us up to this year. The first week of January, I went for a jog. 6mph for 20 minutes, nothing heavy. Took a two week break. Went for another jog, 6mph for 20 minutes. I've been doing one of these a week every week for the past 5 weeks.

And now. Knee pain. Again.

I have brand new running shoes, which are designed for feet with a low arch. When I run I land on the ball of my feet, then roll it forward and push off the front of my toes. I don't push off hard, just enough to bring the next foot forward and repeat the process. My shoulders are relaxed. My hands are very near to my hips. I pump my arms with my shoulders. I run with good posture, the same way I stand.

What should I do? I'm extremely frustrated, because I can FEEL my right knee as I'm sitting here typing, and also I'll need to be able to run to become a paramedic (which is my goal right now).

ANY advice would be appreciated.
 
Muscle Imbalance

Hey,

I read your post and I may have missed something but it may be the way you recover. After your workouts do you stretch? Your problems may be caused by a muscle imbalance (one muscle group being stronger than the opposing muscle group). With knee problems it maybe that either your quads aren't being worked as hard as your hamstrings during your weight training or that your hamstrings aren't being worked as hard as your quads. Make sure you stretch 20 seconds with 10 seconds rest twice for each muscle group 4-7 times a week. You may just want to take it stretch slowly at first now that you already have pain in your knee but if muscle imbalance is the case it may take care of your problems including your shin splints (for those stretch your calfs both sides and do some calf raises) search for calf stretches and i'm sure you'll find them on the web. You've shown you already have the patience to recover properly so i'm sure you'll get fit and be off to saving lives sooner than you think.

P.S. Don't forget to warm up

Good Luck!
 
afitnesscoach said:
Hey,

I read your post and I may have missed something but it may be the way you recover. After your workouts do you stretch? Your problems may be caused by a muscle imbalance (one muscle group being stronger than the opposing muscle group). With knee problems it maybe that either your quads aren't being worked as hard as your hamstrings during your weight training or that your hamstrings aren't being worked as hard as your quads. Make sure you stretch 20 seconds with 10 seconds rest twice for each muscle group 4-7 times a week. You may just want to take it stretch slowly at first now that you already have pain in your knee but if muscle imbalance is the case it may take care of your problems including your shin splints (for those stretch your calfs both sides and do some calf raises) search for calf stretches and i'm sure you'll find them on the web. You've shown you already have the patience to recover properly so i'm sure you'll get fit and be off to saving lives sooner than you think.

P.S. Don't forget to warm up

Good Luck!
Click to expand...

Hey coach. Thanks for the response :)

At the end of every workout, I stretch every muscle group in my body. I used to stretch before workouts, but then I read how this could actually be detrimental so I stopped doing that.

I also try to get to yoga once a week, though my average is three times a month (get busy sometimes). Most mornings, the first thing I do when I wake up is go for a walk, then spend 20 minutes stretching.

I have been told I have excellent range, and to be honest I don't feel like I'm OVER stretching, though if someone can explain and support how I may be overstretching I'm open to cutting back on the amount of stretching I do.

The thing is, I feel no problems until I start to run. Which, again, will be a necessity to be a paramedic, and really any other job I wish to pursue. I don't want to be a desk jockey or some kind of criminal mastermind, but if I try every avenue and still can't get this working I will accept it. Until then, extra advice is appreciated.

Again, thanks for the advice coach. If more info is needed ask and I will gladly post it. I appreciate the help.

edit: Forgot to mention. I spend 5 minutes warming up with light cardio (walking, biking) before beginning any workout, aerobic or anaerobic. Also, before training my lower body I'll do one set of lunges without weights to get my knees used to the motion before additional stress is added. Is this appropriate? Logically it makes sense to me, but I've never actually researched it.
 
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Did you take just 1 month off after getting the stress fracture, or did I not read that correctly? If so, that is not long enough for a fracture to heal. Most orthopedists put broken bones in casts for 6 - 8+ weeks before stressing a fracture. Could it be the stress fracture, and not the knee, is bothering you now? Have you spoken to your orthopedist about the knee pain?
 
I was actually never referred to an orthopedist. When I first hurt my leg, I was sent for an Xray, and nothing came up. My doctor told me to take it easy for a week, as it was probably just muscle stress, and then I would be fine. So I did. As soon as I hit the lower body again (even though it was LIGHT), my knee hurt like crazy. I was then sent for a bonescan, which my doctor told me showed I had a stress fracture near the knee and shin splints, both in the right leg. Which would explain the pain.

I was told to not touch my lower body for a month.

So I guess I should find a good orthopedist to talk to. Any other advice?
 
Leg/foot correction

Hi,
I am a cyclist but had a similar problem where my left knee would start hurting if i did any long or hard ride. And the next few days there would be a dull ache.

After doing loads of research I found it was due to my legs being slightly unbalanced. My left foot arch is high so that when i step down (or push down on a pedal) the foot goes flat and my knee bends inwards - this causes rubbing on the tendons that result in pain!

To fix it i got an insert to go in my trainer/cycling shoe. It cost about £20 from the chemists and basically supports my foot and helps my knee bend forwards when i put pressure on it.

Since using it the pain in my knee when cycling has never come back. I must admit i don't run that often but i do do circuit training and it has helped this too.

Good luck
 
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