The other day I was running at the track with a friend of mine, after about a 4 mile run, he suggested that just for fun we run some 100m sprints. So i agreed and we jogged a lap and when we go tot the start line we busted out a good sprint at top speed. Walked quarter lap and did it again then we proceeded to walk a cool down lap, my knee started to hurt pretty bad. My question is could this be from sprinting because i run pretty much way forward on the balls of my feet when i sprint or could it be a sign of a more serious knee injury.
I normally run long distances (10 miles) without any knee pain at all. I keep a descent pace, 6:30-7:00 miles, but i wanted to start the interval training program i found on this site. Anyone have any thoughts on this?

I wouldn’t be surprised if you had a strain of some sort in you knee that could most defiantly lead to an injury of more significance. If it doesn’t get better after a week of taking it easy (not off) and some Advil and ice (see my post on ice baths) get it checked out. May be you are not taking enough time off or incorporating weight training to much or to little into your work outs. Try to run in cycles if you say that you run 10 miles fairly often, try 21 days on 3 off after your knee gets better. I personally don’t run short sprints after a run of like 4 or more miles. Try doing a couple of 400’s or an 800 after moderate Workouts.

It definitely isn't caused by running too far forward on the balls of your feet. That is the way sprinters are trained to run.

I wonder, though, where exactly was the pain? There could be several different causes for the pain, ranging from the way you land on each step, to how hard you take corners, or several others. I studied knees for several months last year, and know a little bit about it's anatomy. If you can tell me, we might be able to figure out your pain.

Thanks for the offer Vintage but after taking a couple days off (no ice or pain meds) the pain is gone. I started the interval program and I haven't had any knee pain since that one day.

Why lay off the ice when it promotes healing?

Here's one for you... I started training last month for a marathon using the Galloway method and when I got up to the 6-7 mile range, I would get sharp stabbing pain in the outer sides of my knees for the last 4 miles. I was told that this was the ITB and it just needed to be stretched a certain number of times before it would just go away. After doing ten miles the other day and sucking up the pain for six of them, I am starting to wonder if I am doing some real damage. I am resting, icing, elevating, and I spent the past week doing a stationary bike and swimming instead of running, but right now I can't get half a mile before the pain starts up. Can I get a second opinion over here?

Same sitrep for me...Galloways and ITB. I figure for me its hitting the same trail in the same direction for so long. Just read in the book that it can be caused by slanted surfaces. So I'll be running on a track from now on. And I also forgot to replace my good running shoes. Good news is we can still run on it though.

You guys need to stretch your IT band really good, and often.. Before, during, and after runs.. A little bit of motrin will help with the pain/inflamation.

Seraphim's right, running with an inflammed IT band isn't going to cause any damage, it's just going to hurt a lot.


You'll find out that by stretching your IT band, it will feel like your stretching your upper thigh - that's normal. Here's a link to a good stretch.
http://www.rice.edu/~jenky/sports/itband.html

Its weird, every time I do the stretch (1nce a day)it feels like I'm stretching my glute and nothing else. Im using the stew smith method putting the right foot to the left knee and pulling the right knee to the side/chest. I'll have to check again, but I don't think pavels RI-stretch deals with ITB. You are supposed to feel it in the middle lower part of the thigh right?

the stretch will feel like you are stretching the outside of your thigh. Pavel's method works well because it teaches you to relax the IT Band not stretch it.

Yeah, I have been running on treadmill and different road areas, so I don't know if the surface has that much to do with it. Suppose I'll have to just stretch it more often than I have been until it goes away. Thanks for the help.