Runners knee? What other exercise can I do?

[MollyBerry]

I've come to ask you advice on what exercise those of you with dodgy knees do?

I've been running but I'm getting a twinge and niggle in one of my knees and don't want to continue for fear of making it worse. I'm trying to exercise more and lose weight so need an alternative. Any ideas?

Yoga
Swimming
Pilates
Bodypump
Bodybalance

I do not even run for the last bus!

Thank you! I'm going to do body balance tomorrow.
Swimming is out as 1. I don't have a swimming costume 2. I don't think I can swim...

I'm training for a half marathon and I'm really really worried about this. Will I do damage by running through the pain?

yes

get the pain checked out
I'm 48 : I don't do anything through the pain
up to it and push it back,
but pain is the body's repair system saying STOP

I'm going to go to the GP tomorrow but online it says it's a common problem and unless it persists for 2 months then it's fine :S I will go anyway as it's not a busy time for the doctor.

I kept running through the knee pain. Made it so much worse. In the end both knees hurt, I couldn't even walk down a couple of stairs without wincing in pain and knees were visibly swollen. Despite a month of not running they are still not 100%. I must have done some real damage. Wish I had not tried to keep going through the pain. May well be back running by now if I had stopped sooner.

I can second that. I've been moaning on another C25K thread for a couple of weeks now.

Went running (not even - half walking, half running) just the once after my knee first started to hurt and that was a big mistake. Ended up on super-strength anti-inflammatories, could barely walk, and the pain, oh god the pain, was waking me up in the middle of the night. I think all you can do is ice it, rest and go for deep tissue massages (which I have now spent £180 on ). The GP will just give you anti-inflammatories (cheaper than buying them in the chemist, though!)

Today I'm going out for my first run since and am a bit scared ...

Rest for a few days but when you can, some squats and/or leg raises will build your muscles up around the knee which protects it loads. Doing the squat challenge - start with 50 and increase by 10 a day to 250 - really helped my knees, they're still a bit vulnerable but essentially ok to run these days whereas I was considering surgery for a bit.

Thanks I'm going to do the squats today. I just really need to get fit for this race!

Might also do some cross trainer as it takes the pressure of hitting the ground off my knees.

The main thing I've found with my knees ; and the x-rays and MRI backed me up ; is to build up the little muscles up the sides of your legs
LOTS of balance work : if you have wii fit try all the balance exercises
that is why Yoga and bodybalance are so good

I'll never be able to run (lack of cartilage and damaged patella) but at least I can walk miles and miles)

If you do squats, try to keep your shins as vertical as you can - REALLY sit back - but keep your chest up : the youtube videos of Bodypump instructors are really useful

Don't run through the pain and don't so squats!

Your best approximation to running without straining the knees is the cross trainer. Set it up for high-resistance interval training and get your heart rate up.

It's most likely your IT band. Have a look on line and you will find lots of exercises to stretch it. Many use a foam roller and bloody well hurt but they do help. These will help, but so will rest.

I find resistence exercises really help. I think building up the muscles around the knee stabilises the joint. If I am just running, my IT band plays up really easily. If I am doing some gym work alongside, it is usually fine.

I have to say though, mine first "went" (really badly - I was training for a half marathan and ran through the pain until something just gave way one day) 13 years ago and it still bothers me (particularly when I am not working out as mentioned) from time to time. It has never really sorted itself completely.

vmo dips might help if the pain is around the kneecap? Do you know any physios who could have a look and maybe tape it up for you?

Mine is fine running but it struggled with the Insanity workouts and after about four hours of dancing recently but I do the vmo dips frequently and use kt tape under and on each side of the kneecap if it is aching a lot.

and the x-walk thing, I've forgotten what it's called, stand on a resistance band then cross it over and sort of shuffle sideways then back again? This is also supposed to strengthen hard-to-work places that support the knee

Get to a Sports Physio rather than your GP. They can diagnose what is wrong, give you exercises to strenghen what needs to be strenghened and suggest other things.
I went with a 'runners knee' problem, was told I had flat feet, needed an insert into my ordinary shoes, new running shoes and some daily exercises to strenghen/stretch various muscles. Back to running within a week and am doing the GNR in 10 days. It held back my training as I kept stopping to rest the sore leg instead of doing something about it. Wish I had gone at least a month earlier.
Either ask at a running club for a recommendation or see who they link to from their site.

Static bike, and lots of yoga stretching working on ham strings and keen muscles worked for me :)

Beware of any advice to swim, the resistance against your joints is much higher in water and can do more damage than good in some cases. Get medical advice and follow it

Thanks for all the advice.

I have an appointment with the sports clinic on Friday so hopefully they'll be able to help.

I actually feel fine now and i did a 4-5mile today an didn't feel it at all (did get a stitch halfway through though and had to do some walking!) but I guess they will be useful in the long run especially as I have a half marathon coming up

If you decide to add cycling to your training, a good tip is to use short cranks (the bits holding on the pedals), as they are much kinder on knees.