I've got overenthusiastic with running and buggered my legs AGAIN

[QuimReaper]

So a few years ago I was a gym member, and was quite diligently using a variety of cardio machines, but had a bit of a mental block about running, thinking I 'couldn't do it'. Then one day I spontaneously hopped on the treadmill and surprised myself with my fitness, and quickly started running 5Ks, then built up to 7.5K... then got ABSOLUTELY crippled by shin splints so bad I could hardly walk without pain for ages, had a huge strop, and lost enthusiasm for the whole thing.

Now, a few weeks ago my husband decided to buy a fancy treadmill, and I thought I'd have another cautious go at it. I was determined not to go too hard too fast again, so I built myself up from 5 minutes' running to 20 over the course of about 8 runs.

Then - and I have absolutely no explanation for this - I got carried away and did five 5Ks in five days, and my knees - particularly my right knee - is incredibly stiff and painful. I've backed away entirely and rested since Monday, but it's not improving much.

I just wondered if anyone else had had a similar path and can reassure me it's just growing pains, and once my knee recovers enough from whatever I've done to it I should be OK, as long as I take my time increasing my speed / distance from here?

Feel free to just come along and marvel at my idiocy though

You are an idiot! No seriously. Switch to weights and swimming for a bit. I know people who have been advised not to run ever again due to unresolved shin splints.

Bit rude to call the OP an idiot...

No advice op but I've experienced the same as you. My knees are so sore this week so going to stick to walking for a bit.

But OP is an idiot and has openly acknowledged this 😀
@QuimReaper fingers crossed your knees will be fine after properly resting them and hopefully you’ve finally learnt to take it a bit more gently in the build up.

You need to properly rest, and then build up with weights and small (very small) runs
you can of course, swim, do yoga, bike
also properly warm up and stretching at the end

Running can be very addictive and it's easy to get carried away, I have also overdone it and paid the price in the past.
It seems to me that some people can get away with doing a lot of running very frequently and no consequences but for most of us.... if we want to keep running in our exercise arsenal we have to use it wisely and sparingly.
From what you said OP I wonder if your knees are tracking badly and some strength training could help to keep them in alignment?

@Kam610 I think OP wants us to call her an idiot 🤣

Hope you aren't in pain for too long

Are you only treadmill running or outside as well? What shoes are you wearing?

If funds permit, once it is improving it might be worth seeing a personal trainer to develop a routine of strength and flexibility exercises to support your return to running, otherwise I think you ate at risk of it happening again. Also what trainers do you use, are they proper running ones and not too worn out?

I feel your pain . I follow the same cycle generally. I love running but my knees hate it. After numerous injuries I recognise my limitations now I will never run a half marathon 10k is my limit . Also once I start doing three or more runs a week I struggle. So it is two runs max for me. I think some people are just more prone to injury. Hope you recover soon

Once you've rested and your knee feels better it may be worth having a gait analysis. The pain you get could be because you are wearing the wrong trainers.

Have you had your gait assessed? You could be wearing the wrong type of running shoes. There are all kinds of issues - flat feet, under pronate, over pronate etc. If you are not wearing the right shoes, just plucking a pair from the shelf because they are a nice colour/in stock in your size can be disastrous.

Go to a local store that specialises in running shoes and get assessed. Yes, they’re likely to be a bit more expensive but they will be worth it.

I love running but can only run a couple of times a week really. I also do a lot of ballet, a couple of classes a week and daily at home, and if I run too much I feel the impact on my knees when doing ballet. I once had to take time off ballet and avoid grand pliés for a while.

Someone has just said on another thread that they ran 5k daily. That can't be usual I think. I'll have to find the thread, and context, again.

That was certainly a bit silly but you're definitely not the first to do it. From a fellow over enthusiast, may I recommend strongly cushioned trainers and bucket loads of immaculately executed squats and lunges? I got the asics cumulus ones to start and lowered the cushioning once my legs got stronger. PT with a proper trainer who focused on technique got my legs strong enough. I also did parkrun to reign myself in a bit as it's only one a week then a strength class to go alongside it.

Annoyingly running is one of those where a little bit is fine but you do need a strong foundation to do more. I got back up to marathons with time.

Pull it back, fgs —you’re making the rest of us look bad—

But seriously you probably need to do some conditioning. You might also get your alignment checked by a physio. Shin splints and knee problems suggest weak glutes and a problem with the alignment of your pelvis through to your ankles.

And stretch. Stretch your calves. A lot.

Thank you all so much for the replies. As said, I'm resigned to the fact that I'm an idiot and did invite you all to call me on it 😁

My shoes are proper running ones from a running shop, but I do wonder if strength is an issue here. I did also do the running shop treadmill thing and I did roll a bit apparently, but I should look into it again.

@CalmConfident Only treadmilling this time.

I do think a PT might be a good idea.

Some really bad advice upthread for what is a really simple issue - you've just done too much too quickly. Which you know.

When you start running, or get back into running after a break, your cardio fitness increases much faster than your strength and your musculoskeletal capacity to keep up. Which is why people think they feel great and then, invariably, get one of the classic new runners' injuries such as ITB problems (commonly mistaken as knee issues); proper knee issues; or shin splints.

You need to ease right back and increase your distance gradually (no more than 10% a week) and, at first, always have rest days in between. In time, a slow 5k recovery run may well count as a "rest day" but not now. Once you're pain free, you can start running again but also make sure you're strengthening those key muscle groups (quads and glutes) so they can take the strain, rather than your joints.

You can worry about gait analysis, a PT, and all that jazz later if you want to - but in reality as a new/returning runner you're almost definitely overpronating, but that can almost definitely be improved with glute strength rather than stability shoes that could exacerbate the underlying issues. For now, a pair of cushioned neutral shoes is fine, until you're up and running and have settled into a running style.

Also - look up clam shell exercises for glutes. Yoga will also help. Good luck!

What Fellrunner85 said

Really feel for you. Am battling an Achilles problem that I've had on and off since January. I think you'll have to ease off for a bit, swim, do weights and see a physio.
Don't push it or you'll set yourself back more.

@fellrunner85 guessing from the name you're an authority on the subject, thanks for the detailed reply! Just looked up clamshell exercises - do you recommend using a band?

Not an authority by any means, but I've got a lot of experience in running injuries over the years!

A band will make clamshells harder, and I use one now, but at first you don't need to - you can step up to the band when you've got used to doing them without, and need more of a test.

I struggled to fit them into my routine at first, but then cracked it by doing clamshells while I read bedtime stories to the kids (!)

I second the glutes strengthening, and with resistance band, OP. I do some Caroline Girvan strengthening for that area too. Takes the pressure off the knees and other areas.

I think for me ballet is a poor fit with running. I constantly try to balance the two. I think I overdid it last week and walking down steps hurts again. I have to spring down each step quickly! It looks like I have lots of energy.