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So, I have this knee that is prone to injury if I'm not careful.<br><br>
The way I deal with my knee is to not run 2 days in a row, and I usually end up only running 3 days a week. This seems to keep my knee happy.<br><br>
Here is my dilemma: I am increasing the length of my long run, but this is making it almost half of my weekly mileage, which I understand is a big no-no.<br><br>
What is the best approach to gently adding more miles in the middle of the week without offending the delicate sensibilities of my knee?<br><br>
Longer midweek runs or adding another day midweek or something else?
 

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do you cross train on days off from running? What do you mean by "hinky"?
 

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Discussion Starter #3
Right now, I do light circuit training or I ride a bike trainer on between days. Plus more rest days than I probably ought <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif"><br><br>
I have a slight scoliosis, which I suspect gives me one leg slightly functionally longer than the other. This is my guess why it is always my left knee that gets a sore burny almonst grindy feeling under the kneecap if I overdo it. Or if I run on pavement too frequently.
 

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Then just run on the trails every day <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Take this for what its worth, but I have a friend who has had knee pain for years when he runs. He recently heard about Chirunning and has been trying that technique. Since he has been doing it, he says he has had NO knee pain at all when he runs, for the first time in years. He is convinced and says he will never again run any other way.
 

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Oh yeah, have you tried glucosamine./chondroitin/msm as well as some sort of oil like Flax?
 

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I've heard this from quite alot of people. My sister bought me the book and I believe my form mimics CHI. However, back when I had lots of knee problems, I found that it was from trail running. Completely the opposite of what people will tell you. I'm thinking forefoot runners do not have alot of footage on uneven trails and if your foot isn't strong it may make your knee unstable. So I might suggest that you do some foot/balance techniques.<br><br>
ex: stand on one foot and bend over like you are going to pick a penny off the floor, each foot tens times. It fires just about every foot muscle that you never imagined you had. It's really helping my pf right now.
 

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Discussion Starter #9
I had been taking the glucosamine/chondroitan but I ran out in January and forgot to buy more. doh! I hadn't heard about the flax oil, tho!
 

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try to find the ones that have MSM in it too. There is some theory that the oils can help with joint problems as well.
 

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Discussion Starter #11
I'll look for that next time I'm out, meri.<br><br>
fox-runr... I do that move occasionally, but I need to be more consistent.<br><br>
I'm at a point where the ample rest days prevent any pain. I just would like to do more midweek mileage, and I'm worried about the best way to do it without screwing things up again.
 

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I've been practing the ChiRunning technique for about 2 years now. It really did a lot for me, especially when I initially learned the techniques, mostly cos my form was really just terrible. As soon as I picked up on the basics, I eliminated a number of problems--sore knees, shin splints, achilles heel, etc. Most of the what he teaches is just focused on good form--not so much hocus pocus. HOWEVER, you've still gotta use common sense when you are injured, and also when you're not. . .e.g., knowing what sorts of pain you can "run through", knowing not to suddenly increase your mileage by 50%, and stuff like that.
 

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Discussion Starter #13
I'm not injured at the moment, I just don't want to get injured!<br><br>
I just know that this is my "weak link". <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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I have a bum knee that also prohibits most crosstraining. The only thing I can do without fear of aggravating it is incline walking on the TM.<br><br>
I almost never run more than twice a week. If it's a "good" week I'll do a 1 hr tempo session midweek, and a 20-25 miler (or marathon or ultra) on the weekend, with everything else being TM walking - maybe 8 hrs worth. When my knee is acting up, I'll do nothing but walking between marathons. I'm guessing that between my last marathon on Feb 4th and my next 50K on the 24th I'll run exactly zero miles, and walk for 30-35 hrs total, all at 10-15% grade.<br><br>
I'm not suggesting that what I do is a great plan, just that you can work around limitations, and that the % of weekly mileage thing is not an absolute rule.<br><br>
Or maybe it is: I could explode in a giant green fireball tomorrow. <img alt="bom.gif" src="http://files.kickrunners.com/smilies/bom.gif">
 

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Discussion Starter #15
Hippo, please let me know if you do that, so I can watch!<br><br>
fox-runr: that "stand on one foot and bend over like you are going to pick a penny off the floor" thitng... are you supposed to use the hand on the same side of the foot you're standing on, or the hand on the side of the lifted foot?<br><br>
Or does it make a difference?
 

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<br>
I was taught same side, and it's more difficult without shoes. When you can do it well, you are suppose to reach to the "other" side instead of right in front of you. Then add weights. Right now, I'm so bad, I have to wear shoes and just drop reach in front. Baby steps...I've really let everything go..........
 

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I am definitely better on one side than the other! Which should be telling me something. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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I have one cruddy knee that hasn't much padding left inside so I don't run much at all - only inside at soccer on the soft turf ( with knee brace) or outside on grass.<br>
However there are a couple of exercises they gave me to do to strengthen the muscles around the knee and thus the stability.<br><br>
The version I have of the exercise above was just to balance on one leg for 30 or more seconds. This also ahs been given to my daughter when she kept turning her ankle. So it helps all the leg muscles. It's also good because you can do it anywhere- in line at the store etc.<br><br>
The step up - use an aerobic step or a low step at first . Stand on two feet on step and reach back and just touch the floor behind you lightly and bring it back to the step. This helps the quad a lot - 2 sets of 30 on each leg. You can increase the height of the step when it gets easier. This one should not be done too quickly. and it really works if you don't let the leg reaching back have any of the weight bearing during the set.
 

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raising AZ---><br>
I gave up wimmins indoor soccer 5+ yrs ago after watching most of the league go down with ankle and/or knee blowouts.<br>
I decided to quit and keep mine healthy for a few extra years.<br><br>
'toids,<br>
I have hinkiness as well. [left side]
 
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