Knee pain when jogging, due to flat feet?

Question

Whenever i go jogging, or walk long distances I get a pain in my right knee (which takes a few days of rest to go away). I saw a podiatrist last year to get some insoles, and I told him about this pain and he laughed and said 'yeah, you will get this pain, because your right foot lands point slightly outward (because of the flat foot)', not very sympathetic unfortunately. Even with the best insoles I still get this pain after walking say 5 miles (and after jogging 1). Should I just give up walking and jogging?

Interestingly if I actually do a 1 mile run (as opposed to a jog), the pain is less.

Answer 1

I used to get pain in my knee after running three miles.  I was running with "cross trainers" that were about $40 price range.  I got a good pair of cushioning running shoes (like Nike Shox or Air Max 360, other brands have similar cushioning shoes) and have never had knee pain since.  I run 40-50 miles per week and race in everything from 5k's to marathons.  The key here is that you should use running shoes (not crosstrainers or others) and they should be cushioning.

If you are wearing good running shoes, a good rule of thumb is not to increase your mileage by more than 10% per week.  Start slow and build up gradually.

Answer 2

Jogging has a harder impact than running, that is why your pain is less.

I would seek another opinion from an orthotist.  There are many runners out there that have flat feet and run marathons no problem - with the right orthotics and runners.  Go to a specialty running store and have them help you find the proper running shoes for you. (they check for gait, pronation, foot type, form, etc.)  Don't go to a boxed sports store - they generally are not knowledgeable enough to recommend whats best for you.

Do some ankle/calf/knee strengthening exercises, this will help you become stronger and supported for running.  (Physiotherapist can recommend you the best exercises for that)

If you want to run, don't give up...

Answer 3

I also have one foot that is slightly flat. Other than doing some basic strengthening exercise for your shins and calves and having custom hard orthotics. I started taking smaller strides when running and concentrated on correcting the way my foot struck the ground. I also increased my leg turnover(speed). After a month of doing this I no longer had any pain and the new motion had become natural.

Answer 4

I would look at were the pain is, it may not be as your podiatrist states. It could be as simple as an IT band or inflamed meniscus or tear.

I was told that I would need to stop running by a doctor, but when I went in for a painful massage the therapist said that she had similar issues and just rolled the it and quad out before and after the run. Now I can run 4 10k's a week and not have knee pain.

My pain previous would have me having to limp for days hardly able to walk.

Answer 5

you may need something like reflexology to take care your knee.

exercise your knee properly to warm up or warm down before/after jogging.

wear the massage sandals may also help.

http://www.healthy-step.com

Answer 6

You could have some lose cartilage. You should see a doctor about it so that you can get a scan.