Knee problems while running

[Kek]

As I have been running for BCT, one of my knees has been hurting a lot. What I have read on the internet is runners knee, and to stretch. I asked a teacher who was a Ranger, and he said it is because my body is not used to running. I have gotten shoe inserts to help, but the pain persists, sometimes even while I walk long distances.

I am concerned this will be an issue at BCT. My teacher said I should just say I'm fine on I-day and when it becomes a problem bring it up. But I read about the Form- 18 and think it is a better idea.

Does anyone have wisdom or suggestions to share?

 

[unkown1961]

Make sure you buy running shoes at a true running store where they can fit you properly. It'll cost more than Dick's or other big box stores, but you'll get the right fit for your running style. Improper fit can be causing the problems you mention.

 

[NavyHoops]

More than likely it's okay, but you can check with a doctor to verify that it's nothing more than inflammation. Advil, ice, proper stretching. A doctor could confirm that it's nothing more than that. The key is to ensure you didn't injure something and it's just inflamed. If you have the funds find a running store and get your shoes fitted. They will analyze your stride and all kinds of things. Proper shoes can help also.

 

[tf00002]

Hi, sorry to jump in but I'm sort of in the same boat as you. However, mine was caused from running cross country at local college and training in the wrong shoes, the injury is still persistent. I have followed the above advice and it has helped a lot. The most important thing to do with these types of injuries is to strengthen the quad muscle along with the hamstring and glutes. This will allow the knee to absorb less impact while running. Good luck!

 

[Eagle8201]

Try different shoes and have somebody record your running form. Then review and correct as needed. If you go to a good running store they can help you find the correct shoes and help analyze your running form. If needed, they can also find a brace to help support your knee. If you are excessively worried about it, I'd suggest seeing a Dr off to the side.

Edit: My experience is 10 years of running track, cross country and 5ks-marathons.

 

[Cerberi]

Do not show up I Day complaining of persistent knee pain. Ideally, the shoe suggestions as well as exercises to strengthen the muscles that support the knee will resolve it in advance, but I would strongly suggest you in process and wait a few days b4 saying anything to USAFA medical staff. (There is always the chance they will not let you take the oath I Day if you show up complaining of a medical problem - probably not but.....) Also, USAFA is going to be acclimating everyone to the change in altitude so the first few days will not include excessive running.

My roommate had severe knee pain prior to showing up for BCT. In hindsight he was overtraining. Plus had been running on the side of the road (which is not flat).

Definitely get fitted for the proper shoes and/or see if a sleeve helps the knee. Consider other aerobic exercises besides running before I Day. Nothing quite matches running to get ready to run, but you want the knee in the best shape possible.

 

[RickD_USAF]

If the pain is to the outside of the knee, more than likely it's not your knee causing the problem/pain. It is most likely the illiotibial band (ITB). Insufficient stretching ability of this band, which runs from the hip to tibia, will cause friction and internal swelling to the outside of the knee. There are some good stretches to resolve this issue, Google it. RICE and stretch, take a few days off.

Also, as mentioned, proper shoes. If you pronate, you'll need a stability shoe like the New Balance 860. Get a gait analysis done.

In addition, do not, I repeat, do not static stretch before runs. Do a warm up followed by dynamic stretching. Again, Google those. Static stretching is for post run. This will reduce injuries as well

 

[backpacker20]

Hey! So I was kind of in the same boat as you heading into basic last year, so here's how I dealt with it: no joke, the top of my foot would start to tingle and sometimes even go numb while i was running in prep for beast. I saw an ortho doc, and he said to just back off on running (I was overtraining, honestly) and run every other day. For some reason, that helped, but I still had the problem on the later part of my runs. Also, I got a nice big bump from swelling on my right leg when I ran, which I just concluded at the time was an anomaly or something. Anyways, I show up for BCT. First run with my flight, I had the same problem, ugh. I was quickly becoming the slowest in my flight because my right leg/foot acted up SO MUCH. But I dealt with it, and I turned out to be extremely lucky because my flight only ran maybe like 3 times during basic, so I never had serious issues. I got medical care for it around last November (that's when it really started bothering me again), and turns out I've had compartment syndrome for about a year and I had a fasciotomy (surgery) in January. My advice to you, though, through my experience- hold off a bit in seeking medical care unless it's actually REALLY bothering you to the point where it's intolerable. Maybe like a week in go to sick call (at breakfast every morning) and explain to the doctor (they're all really friendly aside from the madness that is basic) what's been going on and state up front you want to stay in BCT but was wondering if there's anything you can do to help it. They may run some x-rays and tests, but they'll definitely help. A F-18 is no problem at all during basic. You may get some crap from your cadre about it, but don't let that bother you. I was on a F-18 for 1.5 weeks and didn't let it bother me. Hope this helps!

 

[ottonolan]

If the pain is to the outside of the knee, more than likely it's not your knee causing the problem/pain. It is most likely the illiotibial band (ITB). Insufficient stretching ability of this band, which runs from the hip to tibia, will cause friction and internal swelling to the outside of the knee. There are some good stretches to resolve this issue, Google it. RICE and stretch, take a few days off.

Also, as mentioned, proper shoes. If you pronate, you'll need a stability shoe like the New Balance 860. Get a gait analysis done.

In addition, do not, I repeat, do not static stretch before runs. Do a warm up followed by dynamic stretching. Again, Google those. Static stretching is for post run. This will reduce injuries as well

I agree that the IT bands are a possible cause . My kids all have this issue from time to time as experienced runners. My daughter feels it in her hips and my sons feel it on the outside of their knees. I wouldn't call it a condition or injury as much as soreness. Doing the stretches helps A LOT. It is counterintuitive to stretch the hip but it really does work. That being said being fit for proper running shoes for you are also very helpful. Maybe try this and see if it helps. Good luck.

 

[Hoodlum15]

I agree with everything said above, but one note of caution about the form-18. Try to treat it as a last resort. It gets you out of a lot of the physical training and if you begin basic with one it is extremely likely you will lose credit in the minds of your classmates, even if it is legitimate. For better or worse, form-18s have a negative stigma so consider their use wisely, especially before getting to know your teammates.

 

[backpacker20]

Yeah I agree with Hoodlum15 with that. I didn't get on my F-18 till towards the end of 1st Beast, and my squaddies knew it was a legit one, so they respected it and I still did upper body training and knowledge at my absolute best. But I definitely know of some people in other squads who used the f-18 (even during the school year) to get out of stuff and used it as an excuse when they definitely could have done it. For some it's legit and they want to do things, for some it's a way for them to get out of stuff. But DO NOT let the stigma that it has deter you from getting the help you need if you do end up needing it! If you "show up and put out" in the other areas that you can, you become legit to your squaddies because they know you still want to try. I know that from pure experience, in basic and during the ac year after surgery.