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Ask Jeff Archives
Why are my knees crackling or crunching? Q: I was in the military for several years and grew to love running. I am a male, 27 years old, and in good health and decent shape. However, my right knee "crackles" coming down stairs especially. It doesn't hurt and I can run fine (25+ minutes). What might this be? The doctor (sports med type) didn't seem too concerned about it. But I still don't like that "crunching" sound. A: I've had a crackle in my ankle for 40 years and it hasn't caused any problem at all. Most sounds of this nature are only sounds. Only when you have pain and/or swelling with them should you worry..  What can I do for my shinsplints? Q: I have been desperately seeking help for my shinsplints for as long as 4 years now. My pain is on the lower inside of both legs about 4 to 6 inches above the ankle. I have tried numerous motion control shoes with many different custom orthotics, proper stretching, proper ice massage and proper training without increasing my mileage no more than 10 percent a week, but nothing at this point seems to help. I was told by a doctor that I have excessive movement in my ankle joint which could this cause my pronation problem. What should I do or where should I turn? A: It certainly sounds like you have traditional shin splints, but that they've lasted a lot longer than usual. As long as you are sure that you don't have a stress fracture, here's what I'd recommend: 1. Run no more that 3 days a week Long runs, races, downhill running, and speedwork will aggravate the shins more than anything. Cut them out for 4 weeks. I would cut out races and speedwork for several months. Keep below the threshold of aggravation, and the shins will gradually get better. I have been experiencing problems with calf muscle strains. Q: I am 42 years old and have been running most of my life. Ever since I turned 40 I have been experiencing major problems with calf muscle strains. I will be able to run great for about two months then I get hit with a calf muscle strain that puts me down for about three weeks. If I try to come back to early it gets worse. It comes on in an instant. I will be running along like tonight into my 2nd mile and bang it just goes. This is very frustrating because I love to run and it looks like I am going to have to find a different avenue to exercise. Please let me know what you think or refer me to someone who experiences this problem. A: I've had problems with both of my calves, which have completely healed through deep tissue massage therapy. Both kept recurring, as yours have, until I got repeat treatments by an expert. Best of luck--you'll be back. Why do I get migraines? Q: The only problem I have is, every time I run a longer run I get a migraine headache. I don't get those any other time. Do you know what causes this? A: Dehydration often causes migraine headaches. Watch salt intake for the two days prior to long runs, avoid large meals the afternoon and night before, and abstain from alcohol for the 36 hours before running. In addition, drink a quart of sports drink the day before, with other water, spaced throughout the day. I've developed Sciatica, what should I do? Q: I am a 34 year old woman who was up to12 miles in your marathon program when I developed sciatica down my left leg. I cannot run because it is too painful and have been told not to run until 100%. It even hurts just to walk. This would have been my first marathon and I am quite frustrated. How long can this recovery take? Are there any exercises I can do to speed recovery, other than the back stretches my doctor told me to do? I miss running terribly but will not risk coming back too soon. Any suggestions? A: I'm just passing on advice that I've heard from other runners with your pain. The only treatment for sciatica that has worked for large numbers of folks is the tennis ball treatment. First try to find the "trigger point" of the nerve. Usually it is in the lower back or the butt. Once you find it, sit or lie down on a tennis ball in that trigger point, rolling it around and into the area of discomfort. Gradually you should desensitize the area as you work the tennis ball for 5-10 minutes every night. If you don't see improvement in 2-4 weeks, see an orthopedist who tries to help runners get back on the road. Don't stretch. Stretching can really irritate that area. You will get over this problem. When can I start running again after a stress fracture? Q: I'm not asking you to play doctor, but in your experience what gives a runner the "go-ahead" to start running again after a stress fracture of the tibia. Are most people completely pain-free when they start back up? Is a slight amount of discomfort okay to run through? Also, how long of a "break-in" time should be expected before resuming full training.? I was training about 20-25 miles a week until mid-May. I've been bike riding about 8 hours a week since then. I'm shooting for the Chicago Marathon in late October. If I resume training in mid-August, could I be anywhere close to ready by then? I'm hoping you have talked to runners in similar situations. A: You need to stay in touch with your doctor on this. The amount of time necessary is related to the degree of damage, nutrition, and a lot of individual issues. The average is around 8 weeks. Those who have had stress fractures are prone to getting them again unless they make adjustments to training. I've not known anyone who had them before who got them again if they 1) ran only 3 days a week and 2) took a 1-minute walk break every 3 minutes on all runs (or walked more than that every 3 minutes). Why are my arms falling asleep while running? Q: I have recently increased my running from 3 miles to 4-6 miles typically 5 days a week. I have noticed that my arms start to feel like they are going to sleep after about 30 minutes. I have always kept my hands very loose and I have tried to concentrate on keeping my arms for at a downward slope, but it doesn't seem to help. I am 39 years old and have been running for about 5 years. Have you heard of this problem or should I run to the doctor? I've had stress test in the past with no problems, but this one is a little concerning. I look forward to running my first marathon. A: Your arms and hands going to sleep is fairly common, and there are several reasons for this. The most common is dehydration, going out too fast, and warmer weather (above 60 degrees). In the outside chance that there may be a cardiovascular problem, call your doctor and run this by him--to see if further tests are needed. Heel Bump Q: After 40 years of enjoyable running, I sat out 2000 with a small bump on my heel that appears insignificant but has prevented me from any kind of running or jogging. I pronate with the foot that has the bump, which compounds the problem. I am thinking about getting a shoe with a soft heel counter (which is now the only thing my heel will tolerate) and lining it with layers of felt before trying, once again, to jog. Does this sound like a reasonable approach, or, is there something else I could add? I have visited numerous foot doctors that all advocate non surgical approaches; however, in Omaha, NE. none of them see very many running related injuries. I've had 3 pair of orthotics in the past 25 years, all of which ended up in the trash. I was wondering if you had any advice or know of someone who has expertise in these areas? A: If you ever have the chance to travel to Atlanta or Houston, I know of specialists who are the best I know. The rule in treating a problem like yours is innovation. Keep working on adjusting your felt, etc., until you can run. I've seen the most awful looking duct-taped shoes that allow runners to run.
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