Medial Knee tightness post running...what's causing it?

Training Advice/Discussion

9 years ago 10/03/2014 7:38am EDT

I completed an Ironman 2 weeks ago. I took three days completely off. I eased back into training with some easy bike and runs. The first 2-3 runs I had no issues with my left knee. However, I noticed on all runs since my left knee (medial) is still. It doesn't hurt but doesn't feel right either. On a few occasions, I would get a sharp like pain that would come and go pretty quick. It was getting better but I did a 7 mile run (a little above easy pace) and I made my knee really tighten up. Any thoughts? Shoes have less than 100 miles on them. Is my muscles just tired from the ironman so my knee is taking the load? My hip flexors and hamstrings have been tight lately since the race.

9 years ago 10/04/2014 9:07am EDT

re: david.macmillan@gordon.edu

9 years ago 10/14/2014 8:19am EDT

re: david.macmillan@gordon.edu

Still feeling it post run on some of my runs. I notice it doesn't bother me on the treadmill just when I run outside. I even did 6x400 at 5k pace on the treadmill without any issues. Any thoughts?

9 years ago 10/14/2014 9:50am EDT

re: david.macmillan@gordon.edu

Semimembranosus inserts into medial knee - from memory its insertion is blended with medial meniscus. This is a good candidate seeing as you report tight hamstrings.

As for the difference on a treadmill, hamstrings are a secondary hip extensor as well as primary knee flexor. The biomechanics of treadmill running require less powerful hip extension.

Through process of elimination, it could well be your gluteals are not extending the hip powerfully enough, offloading some of the work to the hamstring group which are tight and may well be struggling.

9 years ago 10/14/2014 2:10pm EDT

re: htrf

Thanks. I thought it might be MCL or meniscus but I didn't have any acute injury to the region. It just came on post race. My guess I didn't recover enough (i.e stretching, massaage, etc) and now its just lingering. My legs are stiff now post runs when in the past they weren't. I think I need to really foam roll and stretch!

9 years ago 10/14/2014 2:31pm EDT

re: david.macmillan@gordon.edu

david.macmillan@gordon.edu wrote:
Thanks. I thought it might be MCL or meniscus but I didn't have any acute injury to the region. It just came on post race. My guess I didn't recover enough (i.e stretching, massaage, etc) and now its just lingering. My legs are stiff now post runs when in the past they weren't. I think I need to really foam roll and stretch!

Yes, the stiffness implies imbalance. Is it DOMS stiffness? If so, DOMS is only caused through eccentric contraction. Little-known fact. So if your hamstrings are getting DOMS symptoms and you're an experienced runner, that is more likely to be through the action of opposing muscles given hamstrings act mostly through concentric contraction while running. Contrast this with the quads, which have a heavy eccentric load as well.

So that might be a useful diagnostic for you as well. Quads oppose hams, of course. Perhaps your quads are overdeveloped.

If the problem lingers, your physio will be able to diagnose the problem quickly with a quick workup and gait analysis.

9 years ago 10/14/2014 5:28pm EDT

re: david.macmillan@gordon.edu

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