Running help for a finicky knee in Pittsburgh.

July 8, 2010 9:51 AM

Running help for a finicky knee in Pittsburgh.

I am 4 weeks into recovering (though R&R and the occasional ibuprofen) from a bout of knee pain (palletofemoral syndrome, if you care). Running is my cardio activity of choice, and I'm finally feeling like I'm almost ready to give it another go... but I want to do my best not to aggravate my knee again. And yes, YANMD.

I'm in Pittsburgh for the summer in the Oakland area, so I ask you for recommendations for the following:

1) A quality shoe store where they can fit me for good running shoes (mine are a few years and a couple hundred miles old... probably not helping the knee)

2) A flat, paved loop to run on, preferably at least 1/4 of a mile in length (I typically run 3 miles at a time...though of course I'll start slow this time). Paved is important -- I had similar knee pain 2 years ago after running on uneven terrain with a lot of hills, and this bout of pain followed running on a very squishy track. My doctor agreed that the squishy/uneven ground is a contributing factor here, and that my knee just can't handle it for whatever reason. Places near Pitt/CMU would be preferred, so I don't need a bus to get there. Shadyside is easily walkable as well.

3) (For you non-Pittsburghers) Alternative non-knee-intensive cardio options. I am not a big fan of swimming (which I tried this week) for a variety of reasons (don't like adjusting to cold water, my hair is important to me, like the post-running-feeling better than the post-swimming-feeling, towels mean more laundry, etc etc.)

I already do weights and yoga, but I'm looking specifically cardio that is unlikely to destroy my knee (which I would really like to preserve, I have a lot of dancing to do in August.) If it helps, I'm early 20s, have access to a gym, and exercise fairly consistently, to the point where I would consider myself "in shape" but not yet "toned". Working on it, which is why I need your help to find the magic knee-safe workout!

posted by mokudekiru to health & fitness (10 answers total)

Strengthen your hips -- it's one of the few things that's been scientifically shown to be important for Palletofemoral syndrome, and you don't need any special gait training or anything.

http://www.sciencedaily.com/releases/2010/06/100605112549.htm
posted by brainmouse at 10:45 AM on July 8, 2010

If you do find that changing shoes, locations, and cardio doesn't entirely help, UPMC has a top-notch sports medicine center on the South Side. Their docs treat the Steelers and the Penguins; if your insurance will swing it and you need it, you'd probably be well-served there.
posted by fairytale of los angeles at 10:59 AM on July 8, 2010

From what I remember, The Athlete's Foot in Shadyside (on South Aiken) was good for fitting advice and high-quality running shoes. Also, I had no idea that that Shadyside store has now expanded into a global franchise operation. Shocking.
posted by periscope at 11:30 AM on July 8, 2010

Maybe the track in Schenley Park is less squishy than the college tracks?
posted by asphericalcow at 11:59 AM on July 8, 2010

For shoes, try Gordon's Shoes at the Waterfront and Little's Shoes in Squirrel Hill. I'm especially fond of Little's. For cardio, have you thought about riding a bike? Access to the trails is not too far from Oakland.
posted by theBigRedKittyPurrs at 12:32 PM on July 8, 2010

- The best shoe stores in town are probably Elite Runners and Walkers and Fleet Feet; unfortunately, both of those stores are outside the city (Robinson and Mt. Lebanon, respectively). Mention your knee pain issues, and have them analyze your running gait.

- If I'm running in Oakland and/or Shadyside, I typically just use Map My Run or some other mapping site to make my own flat paved loop to run. If you want a traffic-free flat loop area, try Allegheny Commons Park in the Central North Side (you'll probably see me there; I run there a lot.) Or you could just run out-and-back on one of the riverfront trails; they are some of the flattest running you'll find in town.

- Unfortunately, swimming might be your best (although least-favored) cardio option. When I had PFPS a couple years ago, cycling also seemed to aggravate it. You might try rowing or kayaking -- after all, we do have all those lovely rivers... If you end up in the pool, make sure to get your hair wet with fresh water from the shower, and add a bit of conditioner before putting on your swim cap. That will really help to preserve your hair.

MeMail me if you want any flattish running routes, Pittsburgh sports chiropractor references, or if you don't have a car and need a ride to a proper running store.
posted by kataclysm at 12:47 PM on July 8, 2010

And by "shoe stores," I meant "running stores." IMO, Gordon's and Little's are excellent stores for getting everyday shoes for casual wear, and their staff is very well-trained at fitting those shoes. But they are not specialists in running shoes, and if you have knee pain issues, you really need someone who is good at fitting running shoes. (P.S. - I'm too lazy to check your gender. But if you're female, try to restrain yourself to wearing flats for at least the next few months. I notice that wearing heels really, really aggravates my knees -- even if it doesn't hurt while I'm wearing the heels, I definitely feel it the next day when I go running.)
posted by kataclysm at 12:52 PM on July 8, 2010

good call on getting proper shoes fitted.

is there an anti-gravity treadmill around you? consider easing back into training with one.
posted by krautland at 3:24 PM on July 8, 2010

Seconding the recommendation for Elite Runners and Walkers, they're very nice and recommended a great pair of New Balance for me. As for flat spaces around Oakland, that's a tough one. I think that river trails are your best bet. The Southside Mon trail isn't pretty flat and not too far from Oakand, you can pick it up from the end of the Hot Metal Bridge.
posted by octothorpe at 5:15 PM on July 8, 2010

Unfortunately, the flat parts of Oakland are pretty much completely occupied by the university and its students, making running often difficult ... out Fifth toward Shadyside will be slightly uphill, but not much. If you don't want to return on the same street, make a left at just about any cross street and use Ellsworth back.

Southside Trail + Furnace Trail makes for a pretty decent loop when the sun's not out (Furnace trail has no shade), but it's closer to six miles than three. If you've got a Pitt ID, you can get a PAT 75 (PDF) to the South Side Works trailhead, or a Pitt 40A (PDF) (weekdays only) to the Tech Center right across the river. (If you've got a CMU ID, the 40A I think is out, but the 75 is still an option.)

Taking the bus to Elite or Fleet Feet is pretty much going to suck, but unfortunately these are by far the best running stores (and you definitely want a running store) in the county.
posted by FlyingMonkey at 7:37 AM on July 9, 2010