Run-Down Forums

[nethngfngurl]

Its my right leg. Started out as ITBS but now it hurts under and around kneecap. I tend to run on the outside edge of my foot. Yet i have most of my blisters on the inside of my foot. (inside meaning side closer to other foot) I feel my mechanics and pronation are all wrong and i wondered if anyone had any tips or knowledge on what to do. Its a big pain but i can run on it. Thank you

[Distance_Guru]

What kind of shoes are you wearing and what surfaces are you training on?

You might need a shoe with some motion controll features. And I always recommend trying to run as much as possible on soft surfaces, like dirt, grass, woodchip or gravel trails.
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Time is the fire in which we burn

[nethngfngurl]

i run on mostly dirt trails and i run with adidas (im not sure exact type). I have severe under-pronation.

[Distance_Guru]

My guess is that you might have a little pettelar tendonitis, often called Runners Knee or jumpers knee. This can usually be treated with rest, ice, and Advil. I've also see petelar tendon straps like that apply pressure to the tendon and are supposed to be helpful during exercise. There is one called Jumpers Knee by McDavids that I've seen in catalogs. Also try to find shoes that have a fairly thin mid-sole. The closer the foot itself comes to the ground the better the bio mechanics generally get. Saucony makes a few shoes that fit this description, the GRID Shadow and Azura to name a couple.
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Time is the fire in which we burn

[Micah Ward]

Hey gurl, welcome back. Sorry to hear about the knee pain. First, try strengthening your quads. I have had tendonintis in the knee twice and quad strengthening exercises did wonders. If you are a severe underpronator then stay away from motion control shoes and go with lots of cushioning. Good luck and keep us posted.

[Dan]

[nethngfngurl]

I always hear people say quad strengthing exercise are good but i dont have access to those machines. Any exercises i can do at home that would be just as effective?
And i tried on New Balance 715GB shoes and they are very comfortable so i hope they work as soon as i get them thru the mail Wish me luck.

[Dan]

Lunges and step-ups are always good for strengthening the quads. Just don't do anything that aggravates it.

Dan

[Distance_Guru]

Also when you're doing those exercises, remeber on the way down not to let your knee go forward past your toes, that's bad for your knee.
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Time is the fire in which we burn

[Dan]

Good point. Another way to think about it is to keep your knee directly over your foot as much as possible.

Dan

[Micah Ward]

The exercises prescribed for me were quad extensions even if you don't have any weights. Just put on the heaviest shoes or boots you have and do them at home. Also lay on your back and with a stiff leg lift your foot about six inches off the floor. Do 15-20 reps with one leg then the other. Go for 3 sets. They worked for me.

Good luck.