Injuries from Running. Solutions?

Training
1

CLIFF NOTES:
Trying to do 10-15 mins of cardio 3x a week, always get hurt when running.
I had surgery on my hip 2 years ago. Pretty big, but I’m fully recovered and have no artificial parts at all.

Why do I always get hurt when I try to run?
I have very large (size 14-15) flat feet and wear insoles in daily shoes but not running shoes. Should I wear insoles in my running shoes?

I’m 6 ft 3, about 210 lbs. 21 years old.
I always, always hurt myself now whenever I run/play pick up games. Usually a sprained knee/ankle or pulled hip flexor/quad.
Anyone have tips to improve form/reduce injuries?

I believe the main problems are likely 1.form, 2.my large flat feet (insoles?), and 3. the hip surgery.

LONG-ish version:

Lately I’ve decided to incorporate a small amount of cardio 2-3x a week just to build a little cardiovascular fitness. Nothing much, starting out at 10 mins 3 times a week and only plan on bumping it up to 15 or so minutes in a couple weeks. I do stairclimber, elliptical, and go jog alternating and never two days in a row.

However, whenever I run I get hurt. I started off small (first week ran 1/3 of a mile, walked a little, then ran another 1/3 and stopped) and planned on small increases every week. Started doing this about 3 weeks ago.

Today I went to go run after lifting my upper body and got about a quarter mile in and suddenly the front of my knee felt “weird”. Hard to describe, but it felt like suddenly a muscle stopped working and my knee was being “pulled” forward instead of “moving” when I brought my leg forward. Then I started getting bad paid right below the kneecap on the slightly outer part of the front of my knee. Walking feels fine, so does biking, but running kills. That happened 1 hour ago.

I could give up running, but I’m 21 and want to be able to do basic things like go for a jog or play a pick up game of basketball without pulling a muscle or spraining a joint. That ALWAYS happens, particulary hip flexors.

I’m frustrated, going for a damn jog shouldn’t cause minor injuries 80% of the time. Anyone have some suggestions? I’m not looking to run a marathon, just be able to run 1-2 miles and not pull a hip flexor or sprain a knee or ankle.

2

Make sure you have proper shoes.
See a therapist to have your gait checked.
Water running.
Stop running.

To make you think.

No one can tell you what is wrong without seeing you run.

Do you lift?

3

Yeah I made sure to get proper shoes.

I’ve seen that article, but at the same time mine and others experience shows me that some basic cardio is good for your overall health and doesn’t ruin muscle gains. I’m not doing steady state to lose weight, or build muscle. Just to have some minimal, basic level of cardiovascular endurance and get my heart rate up a little since the rest of my day is pretty inactive. I don’t have access to med balls, battle ropes, sleds, or a heavy bag. Running sprints doesn’t make sense either, I pull hip flexors or quads easily there.

Yes I lift.

Stopping running is an option, but I’m 21. Being physically able to jog is kinda useful for recreational activities like basketball, frisbee, football, and other activities like walking up a flight of stairs or 2 without gasping for breath. I can’t run in a controlled environment without causing injury, running faster in a sports environment doesn’t work any better.

4

I Gave you a link with “To make you think” and all you got out of it is “I can’t do this and I can’t do that and it doesn’t make sense…”. You couldn’t get “Humm, I hurt when I run, so maybe I should look at something else until I can” or “Oh, there are other ways to do cardio vascular exercise” etc…

The “stop running” is semi serious. “Patient: Doctor, it hurts when I do this! Doctor: Well, don’t do that.” When someone can’t do something, they do something else.

Is it Your form, your feet or your surgery? Probably. Go see someone. In running, the majority of the time, the hips are the culprit for bad form and injuries.

But seriously: Have your GAIT examined by a professional.

And water running. That one saved my knees after my operation.

5

With all due respect, you sound like an injury prone goofball.

6

[quote]JFG wrote:
I Gave you a link with “To make you think” and all you got out of it is “I can’t do this and I can’t do that and it doesn’t make sense…”. You couldn’t get “Humm, I hurt when I run, so maybe I should look at something else until I can” or “Oh, there are other ways to do cardio vascular exercise” etc…

The “stop running” is semi serious. “Patient: Doctor, it hurts when I do this! Doctor: Well, don’t do that.” When someone can’t do something, they do something else.

Is it Your form, your feet or your surgery? Probably. Go see someone. In running, the majority of the time, the hips are the culprit for bad form and injuries.

But seriously: Have your GAIT examined by a professional.

And water running. That one saved my knees after my operation. [/quote]

Well, it’s not like I’m not doing other forms of exercise. I just figured it’s not normal for a 21 year old in seemingly good health to not be able to jog a mile or so and wanted to find a way to do it.

Thanks for the advice though, I’ll have to find someone for the gait analysis. It’s been a couple years since I’ve done that, before my surgery. Pretty likely it’s changed since then.

7

[quote]gregron wrote:
With all due respect, you sound like an injury prone goofball.[/quote]

Yeah, that’s probably not way off.

I’m actually pretty coordinated though lol.

8

It’s also not normal for a 21 year old to have had a hip surgery. That should tell you that you are indeed a bit of a special snowflake when it comes to running. Get a bike instead for now, go see a specialist, and start working on your mobility.

9

Yeah to hell with running. For whatever reason there was a period in life where I could not run and had shin splints. The pain would subside I would try again and the shin splints would come back. It sucks when every step you take hurts. So fuck running. I found at the time for whatever reason I could skip rope without much pain but running hurt. There are plenty of alternatives unless your goal is to become a running athlete.

[quote]nighthawkz wrote:
It’s also not normal for a 21 year old to have had a hip surgery. That should tell you that you are indeed a bit of a special snowflake when it comes to running. Get a bike instead for now, go see a specialist, and start working on your mobility.[/quote]

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I should add that I do think it’s an elementary skill to be able to run, much like being able to swim. However, if you have physical issues, the least productive course of action is basing your decisions on what should be.

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[quote]JFG wrote:
Make sure you have proper shoes.
See a therapist to have your gait checked.
Water running.
Stop running.

To make you think.

No one can tell you what is wrong without seeing you run.

Do you lift?[/quote]

Agree, stop running.

12

Hey guys,

I just had surgery not so long ago. Now I have issues probably related to that. Could you internet diagnose them for me?

… :wink:

13

I’m in a similar boat I use to run competitively for years. Now I can barely run a half mile without serious pain. If it hurts, don’t do it!

I do low impact cardio, walking, elliptical, and biking.

Work with an orthopedic specialist and physical therapist to improve yourself.

14

[quote]Gambit_Lost wrote:
Hey guys,

I just had surgery not so long ago. Now I have issues probably related to that. Could you internet diagnose them for me?

… ;-)[/quote]

It’s teh herp