Runner's knee :(
 

ive been running everyday the last month...gradually increasing my distance/time/speed, starting about 10 days ago my knee started to get uncomfortable which i thought was normal
this became slightly painful while making my rounds so i stopped and found it was a common condition called runner's knee
most sites ive seen just say to stop running for a few weeks and reinjury is a possibily
its been a week since ive stopped and the leg seems to be getting back to normal, what precautions should i take now and any special exercises?
physical info:5"5' 75kg
usual surface:sparsly grassy field

another problem: after the 3km mark, my left leg becomes numb below the calf...any explanations? (knee problem is in the right leg)

Running every day is not something that you should do until you have built yourself up to it. Even then, it's always a good idea to let your body rest at least one day.

As far as your left foot going numb, I have no idea.. Never heard of that before. More than likely it is due to over stressing it by running every day though. Also, if you haven't been to a quality running store to get fitted for good running shoes, you should. A pair of shoes that fits your feet can make all the difference in the world, and prevent any number of serious injuries from occuring.

I've never heard of a leg going numb either. That sounds strange, but my right hand had a spot that would go numb during races back in the day. It was always the same spot and only during races, never hard workouts. You'd feel the lactic acid buildup if blood vessels were getting pinched shut. It could just be one of those things.

As far as runners knee, the only answers are ice, ice, ice and stretch, stretch, stretch. You're not doing any actual damage to the connective tissue, but it's irritated. Taking time off will help that irritation go down, but it has to be a pretty significant amount of time to make it go away altogether. Building up the muscles around the area is actually counterproductive since that stronger muscles tend to be shorter and stretch the inflamed tissue even farther. Make sure that you ice after every run and spend 5 or 10 minutes before and (more importantly) after every run stretching it out. Don't neglect the other leg.

And Carn is right that you need to make sure that you have the right shoes. Make sure to ask what sort of mileage they can take, and then stick with it. Rotating shoes will help out too.

The problem with your leg is probably related to your back and nerve problems thorugh your lower lumbar region. The typical sciatica manifests itself through numbness in the butt, hams, down the calf and into the middle toe area - any and/or all of these areas. Stretching may help that, especially something that works torsion through the lower spine, as well as SERIOUS hamstring stretches. If this is the problem, find a good chiro and ask them what techniques they use. If one of them says "Gunstead", try that Dr.

I personally hate running but also cannot because of the back prpoblems it causes. And perhaps that why I hate running!!

I get the same thing and was going to post about it. Yeah, the runner's knee thing is a pain in the butt, and like you, my shins start to hurt after a while. They don't get to a point where they are numb, but they do hurt.

I have the same and was told the numbing is clled 'shin splint' related to my running style and shoes.
Bought some new balance 528's and problem is reduced.
But every day - I run one day relax then run the next.

Keep up the running but have a fellow runner or nice running shop owner have a look at your style you might be leaning forward as you run etc.

The shoes are a must if you run as much as you do then it is worth the money :thumbsup:

http://www.rice.edu/~jenky/sports/shin.html

Are you flat footed? I got what is called Ilio Tibial Band Syndrome because of that, the tendon becomes inflamed and pain can manifest all the way down the leg to just below the knee. http://www.youcanbefit.com/itbs.html. The physio gave me some exercises and I got some shoes to compensate for over-pronation. Worked fine, now I'm running evey other day, for long periods with no pain.

Good luck, it would be awful to lost the ability to run.

everything i read seems to have relavence...i am getting paranoid like the man in the boat

Further to this, I'm very flat footed. No arch at all. I have custom orthotics in $175 running shoes (asics this time, last pair were new balance). Without them, my knees couldn't stand up to any notable running or sports. My hips even get sore if I exercised long enough.

My 'lack of arch' was noticed by a team trainer a long time ago. It was confirmed by a physiotherapist and then by a doctor, who refered me to a specialist.

Made a world of difference for me, may be worth checking out.