Q: I'm just starting to jog in the mornings. The insides of my knees hurt when I run. What's causing this? Will it get better the more I get into shape, or should I find a new way to exercise?
A: Yay; for getting out there & jogging in the mornings! It is a great time to do it. It's probably your IT band which is located on side of your leg & it crosses the outside of the knee. It’s a pretty common side effect for new runners or runners that overuse their bodies. The best defense is keeping it loose. My favorite stretch for the IT band is: lay on your back, both legs are bent so feet are on the ground. Cross one leg over the opposite leg (making a number 4) bring your knee into the chest, hold for 20 seconds, then with to the other side. I like to do this before & after. Hold each stretch 30 seconds & repeat twice. Always better to deepen your stretch after exercises, as when we exercise we contract the muscle, so when we stretch after, the goal is to bring the muscles back to their natural resting length & it's easier & more pliable with body heat after exercise. Monitor your pain on a scale of 1-10. If the pain is above a 5, I would air with caution & try something different. Normally this pain dissipates within the first couple of weeks but that's not true for everyone. |
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