How bad for your knees and ankles is running?

[KingGheedora]

I ran outside (on the pavement) for the first time in over a year this past Saturday. The distance was 3 miles and there were some slight hills involved. My legs were incredibly sore starting that night, peaking yesterday, and still noticeably sore today. The soreness is mainly in my feet and legs, as if I'd been doing hardcore resistance training for my legs. I had some pain in my knees that I only noticed when I was walking down stairs (not present when walking up, or walking around the city). Not sure if that was something to be concerned about (but it has gone away).

I did think it was strange that my legs started getting sore on Saturday night, when my run took place the same day at around 1pm. It normally takes at least a full 24 hours before soreness sets in for me, so I'm wondering if part of it was my boxing workout from Friday. The only thing I did that day that might have targeted my legs was jump rope (but I only did 2x 3minute rounds of jump rope which I've been doing several times a week for the past three weeks w/o problems), and mountain climber push-ups. I remember my legs being tired for those but didn't think they were such a hardcore leg workout at the time.

EDIT: The pain in my feet, and the pain that I felt in my knees while walking down the stairs is what made me ask this question. The soreness in my quads just feels like I was working them hard. The pain in the feet was like my feet were taking a pounding and got me wondering how good for your feet running can really be.

 

[TallBill]

Running can be pretty brutal. What kind of shoes were you using? It makes a world of difference.

 

[KingGheedora]

Wearing a pair of Brooks running shoes, got from the running store almost 2 years ago (but have barely used them since). They filmed me running on the treadmill and recommended these. But the girl at the store said my running was pretty unusual and seemed to have a hard time recommending a pair.

 

[Bateluer]

Originally posted by: KingGheedora
Wearing a pair of Brooks running shoes, got from the running store almost 2 years ago (but have barely used them since). They filmed me running on the treadmill and recommended these. But the girl at the store said my running was pretty unusual and seemed to have a hard time recommending a pair.

If the shoes have been sitting for 2 years and barely used, they've likely dry rotted significantly. Time for replacement.

If you don't run a lot, they you'll definitely feel the run, especially if you haven't run in years. A good set of running shoes will alleviate this a great deal, and regular running will take care of the rest. The first time one does a bench press routine, their chest is going to ache for days. Its the same with running.

Running is one of the best exercises you can do, provided its done with the right gear. Most of the runners in marathons and ultramarathons are in the 40s, 50s, and 60s. I've been looking at some of the ultras that I want to do at the end of this year and based on the results from previous years, I'll be the youngest to run them, and I'm 26.

 

[StageLeft]

Pains on new activity can occur in any sport.

The data out, from various studies, indicates that running does not meaningfully increase the chances of arthritis in people who are running without pain. That last part is fvcking critical, because those who do happen to run consistently with pain are definitely at a greater chance of knee injury (case in point being me, running has given me chronic tendinosis in one knee, which I feel every single day).

Once you get past the initial runs and get into a routine, if you are able to run without joint pain, then there is truly no reason to fear it causing harm to your joints.

 

[Gibsons]

Originally posted by: KingGheedora
Wearing a pair of Brooks running shoes, got from the running store almost 2 years ago (but have barely used them since). They filmed me running on the treadmill and recommended these. But the girl at the store said my running was pretty unusual and seemed to have a hard time recommending a pair.

How is your running unusual? A bad gait can be much tougher on the joints. "bad gait" usually means overstriding, meaning you come down more on the heal and with more force.

It is possible to change your gait, but it takes some patience.

 

[Redfraggle]

I likewise think it's high time you replaced your old shoes. Also, if you are transitioning from treadmill running to pavement running, you will feel a difference. Your connective tissues have to catch up and strengthen.

 

[CRXican]

I find it hard to belive you went 3 miles after not running for so long. You must run really slow or something.

I have been doing outdoor, pavement running and the only pain I get is shin splints. Try stretching before and after the run.

 

[SociallyChallenged]

Originally posted by: CRXican
I find it hard to belive you went 3 miles after not running for so long. You must run really slow or something.

I have been doing outdoor, pavement running and the only pain I get is shin splints. Try stretching before and after the run.

Uh... General cardio fitness is not restricted by the type of cardio you do. He cross trains as a boxer. Boxers need to have decent cardio. Your assumption is therefore not a fair one.

Also, OP: knee and ankle pain is bad. You should look up POSE running form as a general guide for how to reduce the likelihood of pain and injury. To address your foot pain - often times, if you don't run for a while, your feet aren't used to the repeated impact. If they feel sore/bruised, then this is usually just your body adapting to the running. I had this when I started running in my Vibram FiveFingers because it eliminated all types of cushioning.

 

[imported_Imp]

Shoes, technique and surface are the three things I can think of that could help alleviate the pain.

Shin splints went away for me after a month of running twice a week. The only thing I felt after that was the burn and some joint discomfort the next day. This was on pavement and with well picked, running store shoes. I also try to land flat on my feet or even on the front if I really focus.

Pavement shouldn't be TOO bad if you aren't doing 10 miles every other day. I only did 4-5 miles per week and felt fine. If anything, walking in snow has wrecked my knees. Obviously, if you can only run on a cushioned treadmill, on sand or on dirt, it would be better.

There should be a few articles out there that say that running/walking really stresses your joints. However, old people who were active, stressing these joints, had better joints and were healthier than people sitting on their asses all day. The human body was made for running (without shoes), so that makes sense.

 

[KingGheedora]

Today (Tuesday), only very residual soreness left in my legs. No more foot pain. I'm pretty sure it was the connective tissues and feet not being used to the running. In the past I've run on concrete 10-15 miles per week (though I did injure my knee and had to stop, but part of that was due to my run being all uphill one way, and all downhill the other) with shitty tennis shoes.

I'm kind of reluctant to ditch my shoes, they are practically brand new, I never used them when I got them, they have maybe 40 miles run on them (all of it on treadmill). Would they really go bad just sitting there not being used? I'll look into POSE because I'd really like to avoid injury. I've been dumb in the past always charging into exercise, over training and then getting injured and/or burnt out which would force me to quit.

And to the guy who doesn't believe I ran 3 miles, I was running up to 1.7 miles on a treadmill 3 weeks ago, before rolling my ankle, and like SociallyChallenged mentioned, I train as a boxer so my cardio isn't that bad. I also ride my bike a few miles each week to run errands, and get to the gym on the weekends, so I didn't go from the couch straight to running 3 miles.

 

[KingGheedora]

Do I have to pay to learn POSE? I think I remember people mentioning ordering an instructional video. Are there free instructional resources online?

 

[SociallyChallenged]

Originally posted by: KingGheedora
Do I have to pay to learn POSE? I think I remember people mentioning ordering an instructional video. Are there free instructional resources online?

Well, mainly ball-of-the-foot-running will reduce injuries due to the muscles in your foot absorbing most of the impact. Because of the elasticity of the muscle, more of the energy put into the impact is conserved and used for locomotion. I used to have a sore ankle and a bad knee. While I'm not training every day like I used it, I have had no pain whatsoever since changing my running technique. I don't completely agree with the POSE views, but it's the simplest way to explain the technique.

 

[Nemesis13]

i work for this company that makes orthotics look into getting a pair helped me alot. www.solesupports.com

 

[SociallyChallenged]

Oh, and I completely forgot to answer: you can look at POSE form videos online and teach yourself for free, really. There's plenty of info on technique online, I believe.

 

[KingGheedora]

Thanks. Right now I think the pain was all just from not running on pavement for a while, I think the shoes I have are pretty good. I'm going to try running a couple weeks (once I'm no longer sick), and if I still have any problems will try POSE.

 

[MadOni0n]

sorry for jumpin in but im trying to get another cardio routine going as i havn't specifically excercised much lately. Would starting on a bike me much safer for me? seems like running isn't very good for joints etc esp if your form isnt good.

 

[SociallyChallenged]

Originally posted by: MadOni0n
sorry for jumpin in but im trying to get another cardio routine going as i havn't specifically excercised much lately. Would starting on a bike me much safer for me? seems like running isn't very good for joints etc esp if your form isnt good.

Biking is really easy on the knees and ankles for the most part, but then you have to consider your back. The posture is strenuous if you do it for long periods of time. Personally, I like running and the form isn't that hard to get down. On top of biking, rowing is a great exercise that maintains practically no impact and doesn't have the cons of bad back soreness. Also, swimming is a good option. You've got plenty of choices for cardio.

 

[matas]

When I started running for soccer my shin splints were really really painful. After a month of everyday jogging, my ankles and legs got a lot stronger. That also happens when you change inclines and the ground u are running on like pavement/grass.