I have been experiencing knee Pain/ Tightness since my Tri.And a very hard cycling effort right after.
I am pretty sure it is due to poor technique. I really mash the pedals, and I have been turning the LARGEST gear I can in effort to get a great workout, (I know stupid) I have realized the error of my ways.
I have been staying away from the bike for a few days to heal, but I have noticed something strange with my knee. It gets tight while I run slow.
I had to walk the last couple of miles of a long run a few days ago (10 days or so). I have been taking some time off and icing a lot etc. I have started running again, and the knee is better. Usually it is tight at first and then loosens up as I go. I ran 8 miles yesterday with zero pain. The knee has been better and better as days go by.
Today I started out slow to do a long run, and my knee was tight and painful. I had to turn around after 5miles. The knee continued to tighten, until I picked up the pace. I ran the last mile really fast and ALL the tightness and pain went away!
But if I slow down the knee gets very tight and painful. Run fast=no pain.
I remember the last time the knee was really tender was also a slow pace.
What up with dat?
Has anyone else experienced this?
In case you were wondering I am going to have to finish my 17.76 with some light spinning tonight!
You do not mention where is the pain, how intense, or exactly what triggers it. You do say, however, that the pain is intermittent and use the word “tight” six times. With the info you’ve provided, I’d say you have a flexibility problem. If I were you, I’d spend time stretching all the muscles and connective tissue in your legs, hips and low back. Use a TP Massage Ball and roller (or equivalent). Loosen everything, especially hip flexors and glutes - a lot of “tightness” manifests itself there.
yes. usually endorphins, adrenaline released during those faster runs will “mask” the inflammatory response. strengthening core muscles and the lateral structures of your knee will help. this is where being specific on your training/nutrition plans - specifically what to accomplish on each workout and allowing adequate recovery/nutrition comes into play…just a thought…
Thanks for the thoughts.
The pain is in the knee cap. And the tightness goes “over” the front and inside of the knee. Like the lower quads and/or tendons on the inside and top are inflamed and tight.
The pain/ tightness occurs when I run slow. If I pick up the pace to a “comfortable but quick/ hard” type of run or faster, not only does the pain go away for the moment, but after as well. So…if I run slow it hurts during AND after. If I run fast the pain is GONE during and after as well.
I know, run fast…but really, is it just inflamed tendons or such? I imagine it would be better to take a couple days of instead off just running fast all the time, but I HATE off days.
please do the lateral structure strengthening exercises consistently (treat it as a personal weakness). take “baby steps” while running - fast or slow. quad and patellar tendons are inflamed. can’t watch u run, but possibly overstriding when run slow and “lumbering” as opposed to your self-described quick, fast runs. a possible visual: low knees, higher heels (toward your gluts), baby steps! if overstriding on run days AND mashing the pedals on the bike days, your quads must be dying!
maybe you don’t have your cleats installed the way you should have and/or you need more float with the pedals. Not having enough float when you need it might not cause pain when riding “easy” but could result in injury when applying more torque.
As far as the run goes, I got injured before when running slow. Didn’t have the problem when running fast. It’s only a thought, but maybe running slow messed up my running biomechanics??
Whatever it is, listen to your body, take anti-inflammatory drugs and give it rest. Ice should help as well.
And from your post…
"In case you were wondering I am going to have to finish my 17.76 with some light spinning tonight! "
That’s the most stupid thing to do. You don’t have to finish a workout or even start one. Too many people rely on too many gadgets. Nothing wrong with that, but ultimately you just have to be in tune with, and listen to your body.
Not sure exactly what’s wrong that gave you your original injury, but it’s not uncommon to have things hurt at a slow speed that don’t hurt at a faster speed, or vice versa. The mechanics of your running are different when you go slow, and a lot more stress can be placed on your knees.
I’m not sure this is any use to you but anyway. I had something similar, pain in the kneecap, generally came back when running. I was told it was a misaligned femur and tibia, most likely from an old injury that never healed properly, that was pushing the kneecap out of line and causing friction in the joint. I was given a few stretches by my physio to correct the tracking and bring the bone back into line seems to have done the job. The cycling actually seems to have done it a lot of good too, haven’t had trouble with it in the last while.