I've recently been running more instead of using the elliptical machine and LOVE that I'm getting results quicker and am so much happier with the workout.

However, my left knee is really bothering me today. It feels like there is a lot of pressure on it and like it needs to pop. I am able to slightly twist it and pop it to relieve the pressure or it will keep hurting, but I don't want to have to do that! Any tips on what to do now? And how can I prevent this next time? I also did lunnges while holding a bar with weights on either end. Do you think if I take it easy for now and when it's better, I jog SLOWER, that it may help? Thanks!

Put some ice on it today, don't do anything sporty until it stops hurting. Then, like you said, try something gentle first.

If it feels like it has to pop, you may have a strain. Trying to actually pop it could lead to serious injury, so that is definitely not a good idea. Take a break from running for a day or two (try the elip again if that doesn't aggrivate the soreness) maybe use ibuprofin as well in case there is some swelling. When it feels better, you should be able to hop back into a jogging routine, but definitely ease into it. Use a brace or a wrap for support if it continues to be a problem. If it ends up being a chronic issue no matter what you do, you might have to go back to something lower impact, but you can worry about that *if* it happens. ;)

RICE is nice.

Rest, Ice, Compression, Elevation.

Absolutely take a day or two off, put it up, alternate between ice and compression <removed>.

I wouldn't recommend popping it though, as Naxis mentions that could lead to a serious strain or other problem.

I would also do a day of elliptical before heading back to the treadmill, and yes, I'd take the day off of lunges too ;)

tUR

I am sorry about the knee pain. Perhaps a shot of cortisone would help. Take care.

Nadine:)

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My own experience: I often crack my knees, when I feel that pressure. One way is to twist the knee. That puts it back into its proper place and all is well. Without cracking it, the knee is in danger of a more serious injury.

Another way is to crouch. Another is to lay back and pull the knee to me as far as it can go.

Thank you for your posts! Luckily my knee is back to normal. I found out that it was caused by lunges for SURE. I just used too much weight and did too many reps and should have taken it easier. I've been being more careful and even doing lunges without weight and have had better luck. Now my problem is that is seems that my knees get mild aches when I run. It isn't there when I walk... just running. It started on a day when I jogged outside when I would normally jog inside. I've taken a break from running (not by choice- I had many guests over and had to entertain all weekend) and now today it still feels that way. It isn't bad at all, but I don't want it to continue to get worse. Is there any kind of knee stretch or exercise to make your knees a bit stronger? I really don't want to switch back to the elliptical because I've had much better results with the treadmill and I've never had knee problems in the past. I think maybe I just need to be gentler with my jogging.

Generally, people recommend building up the quads to strengthen knees. Might want to do this through leg extensions rather that stuff like squats.

Thanks I'll try that for something different. Today I used an indoor track and had NO PROBLEMS whatsoever, so I'm thinking maybe it was just the hard ground outside that bothered me and somehow the same with the treadmill. I decided to only do a mile on the track and then just use the elliptical afterwards. My running shoes are great and still pretty new, so I know it isn't that. It took me a LONG time to find ones that fit me perfectly because bunions run in the family. I'll try the leg extensions and maybe stick with the indoor track for a bit.

Hi. from a few years ago I was reading that leg extensions produce *more* stress on certain knee structures than do squats or deep knee bends. So-called "deep squats" produced least stress of all.

I'd think you need to determine which part of the complex knee structure is having the problem.

If your problem results from the impact, then by all means avoid running on hard surfaces, especially pavement.

You can also adjust your stride to land with less force. In other words, you'd have less up-down motion (which is also more efficient).

And don't forget that the world is filled with people who wish they'd done less running and more bike riding, because of what happened to their knees.

I feel that when I jump MORE into the air, I feel less stress on my knees than if I stick very close to the ground, so I'm not sure which part of the knee would be affected by this. Maybe I'll ask a doctor about it or something. I think I'll try to mix up my cardio with other exercises too for now and see if that works.