Knee pain

[Muddy Fox]

Has anybody got any experience or tips on dealing with creaking painful knee joints after running? I try to run about three times a week but my right knee keeps swelling up and is painful during running and for the next day. What could be causing it? Old age probably, but if a 90 year old man can run the London Marathon I should be able to run round the park a few times a week at 46!

[Susanne]

Try some arnica cream/ointment. In my neck of the woods there is a product called "Traumeel" that works wonders for achy joints & other pains that go along with advancing years
Another good remedy is anything made with capsaicin.
Then there's always the ice, elevation & ibuprofen route.....
Sue

[skh]

You might be trying to do too much, too fast. When did you start running (again)?

Also, maybe different running shoes could help. If you have a good store in your area, seek personal advice from someone experienced with finding the right running shoes for people.

peace /|\
Sonja

[Lily]

hundreds of possibilities... this from a fellow runner (wannabe triathlete)....

Where's the pain?
old shoes, overpronation, muscle imbalances, tightness in iliotibial tract, hip/core weakness;
in my case, a shorter leg (that took me a good 2 years and several trips to sports docs/physios to figure out);
my mum has what is called "plica syndrome".

Best to have yourself checked out by an orthopedist or a PT; think of getting some orthotics if pronation is severe; and look up the standard exercises runners should do and really. do. them. for about half a year to see a difference.

[Muddy Fox]

Thanks everybody.
I have been running for about two years and had no problems, and then had a break for a few months earlier this year and did not run at all. The pain seems to be above the knee cap and across the centre of the joint. I have really cheap trainers at the moment which are probably not designed for running so perhaps I will invest in a good pair of running shoes at the end of the month. I will try the ice later.

[Lily]

Ok, cheap soles could be it. But doesn't have to.
And try to land mid-foot rather than heel. Watch your running form. Good luck.

[merryb]

Hi,

An exercise that can help with knee, ankle and hip pain is sitting down and one foot at a time trace in the air abc and ABC 10 each leg - saw it on the street doctor and have used it since on the aches and injuries I get working on my allotment, including a strained knee.
Merryb

[Zylah]

It's very true, joint pain can be caused by a number of things.

Lots of good suggestions here, including the arnica as a topical application; I've used that for bruises (a playful horse bit me on the arm; OUCH) with amazing effect.

One important point: it is NOT advisable to continue working the joint while it is inflamed; until the swelling disappears, rest is important. Ice first, to constrict the blood vessels and calm the swelling; 15-20 minutes every 3-4 hours until swelling is gone. Once it's better, you can apply heat in order to loosen up blood flow and encourage the body's natural healing processes.

Clove oil is also a natural anti-inflammatory, which you can massage gently into the knee. Should bring some relief within a few minutes. Black peppercorns fried in sesame oil, then ground up and massaged into the affected joint is reported to be even faster.

Internally, garlic is an effective anti-inflammatory; if you like, you can take a tsp of honey and smushed garlic each day while the joint hurts. Ginger is another excellent soother; my daughter uses this to help manage her Crohn's disease symptoms, and it's very helpful with joints as well in dissipating inflammation.

Hope your knee is better!

[Muddy Fox]

You are all very kind and have given me plenty opf useful advice which I am putting into action. The non-action Zylah, I decided to go with today, my knee being too painful to attempt to run, but I have been doing a lot of painting and decorating over the last two weeks. Up and down step ladders so I think that is not helping matters. But the decorating is finished and I can have a bit of a break. So thanks to all again.

[Al Hakim]

In a knee pain after running you should check on your running style first: Shoes (personally I prefer jelly buffered running shoes) and technique (the recommended style is to use mid-sole or forefoot running rather than bouncing on your heel).
You could also suffer from sort of "sand" behind your knee cab rubbing and scratching with each motion (chondropathia/chondromalazia patellae). Here the cartilage is worn out. Treatment: Chondroitin sulfate capsules. Little chance for improvement; gone is gone (sorry).
To cool the joint before and after sports is sometimes helpful (an ice pack for 15 min.)
Finally the already recommended arnica creme is pretty effective, You may also use diclofenac gel and ibuprofen. Particularly the latter has got some side effects that doctors like to bind their clients to their surgery: It can cause stomach ulcers.
Finally, motion seems adequate. Do not pause too long.

Peace and healing
Al Hakim

[Muddy Fox]

I thought I would give a little update. The advice you all gave was very useful. I bought new running shoes and paid more attention to my style of running as Lily suggested and have just tried keeping the motion going, as Al said. Running thorugh the first initial discomfort seems to have worked. I have reached my goal of 8 laps around the local park without walking or stopping inbetween and will now be joining a running group, so will be attempting 5-7 mile runs. I've had a new bike for my birthday last year, so I will try to use that more than the car, now I do not have much work on. I think cycling will strenghten the tendons and ligaments around the knees as well. So thanks again everybody.