Poor Knee

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Unfortunately, yesterday’s 12.0-miler tweaked something in my knee. :(  It felt fine throughout the run, but the moment I stopped moving, it began to ache whenever I bent my knee. 


My knee issues (and solutions) are well-documented on the blog; however, this is not my ‘typical’ knee pain – it hurts on the outer, lower side of the knee, close to my IT band.  Wahh.  Cue: tiny violins.


After ignoring it yesterday (and praying it was just post-run soreness), I decided I had to take action today – I have two half marathon coming up in just two weeks!


Luckily, I am married to an acupuncturist. 🙂


In addition to acupuncture, the Husband also did cupping (here’s an explanation) on my knee and IT band.


And, of course, it looks like I won’t be running for the next few days, unless there is a miracle turnaround.  Rest, rest, rest!  ‘Tis better to stop an injury in its tracks through rest than try to power through and end up worse than you started.


I’m also going to study my training plan and make some tweaks.  I’m ready to run the halves now, and there’s no sense in doing a 13-miler next week if I’m already feelin’ something troublesome brewing in my knee.  Might as well start my taper now – if it costs me a Personal Record, well… so be it.  Better than a knee injury and no PR regardless!  🙂




The Oven Roasted Carrots and Kale side dish was so great the first time I made  it, that I made it again for lunch.  It’s a GREAT side dish.  I also had some wild rice and kidney beans.


Is it the weekend yet?!



  • Katie @ Nourishing Flourishing March 11, 2011, 2:30 pm

    Oh no! I hope you are able to run again, pain-free soon. Love your kale and carrot dish… Can’t wait to try it! Weekend’s almost here…! : )

  • Freya March 11, 2011, 2:33 pm

    Oh crikey, I hope your knee gets better soon! Injuries SUCK. I had to pull out of a half and a full marathon due to my injury 🙁 grrr at the world! rest up lady 🙂

  • Michelle March 11, 2011, 2:33 pm

    That is a smart approach. I made the mistake of running through pain and it only made it worse.

  • Heather @ Side of Sneakers March 11, 2011, 2:34 pm

    IT bands are my worst nightmare….hope you heal up quick! 🙂

  • Holly @ Couch Potato Athlete March 11, 2011, 2:35 pm

    I hope your knee feels better soon! Ugh — I’ve been dealing with knee pain too and foam rolling/icing has helped a lot. Hopefully the cupping and acupuncture will ease your pain!!

    • Rae March 11, 2011, 3:16 pm

      Second that 🙂 I just got over some It issues. Ice and foam are your friends! I laid low for a week and foamed and iced every day-back on track! YOU GOT THIS!

      • Caitlin March 11, 2011, 10:17 pm

        I shall roll the crap out of my IT band. Thanks guys!

        • Ali G March 12, 2011, 8:14 am

          Deep tissue massage does wonders for IT band also!

  • Kara March 11, 2011, 2:38 pm

    You are smart to listen to your body! I’ve done a half with only training up to 10 and I felt fine, so if you skip the 13, you’ll still rock it.

    You need to come over to the dark side and take an ice bath after long runs!

    • Caitlin March 11, 2011, 10:17 pm

      NOOOOOOOOOOOOO. Too chilly.

      • Amber K March 12, 2011, 12:08 pm

        *shudder* torture, pure torture I say! Foam rolling I’m down with, ice water is not for me! 😉

  • Little Bookworm March 11, 2011, 2:38 pm

    I hope your knee feels better soon!

  • Stephanie March 11, 2011, 2:40 pm

    I’m sure you’re disappointed but you’re doing the right thing by giving it the rest it needs! Must be wonderful to have the support and aid from the hubster though lucky girl!! 🙂

  • Angela @ Eat Spin Run Repeat March 11, 2011, 2:40 pm

    Aww I’m sorry to hear about your knee troubles. I hear ya on the weekend thing…. 2 1/2 hours to go and I can’t wait!

  • Michelle from The Cooking Life March 11, 2011, 2:42 pm

    Oh no! I’m sorry about your knee. I hope you get to feeling better and that you will rock those two half marathons! I agree with you, best to rest it than to further injure it. I recently did a half-marathon (2 weeks ago) and have another one in a little over 2 weeks. I ran just 6 miles last weekend, a fast 1-mile on Monday and a decently fast 3 miles on Wed. My right knee is beginning to act up 🙁 I had hoped to be able to do an 8-miler this weekend but I don’t want to further injure my knee either. Anyways, good luck with everything!

    • Caitlin March 11, 2011, 10:17 pm

      Let’s rest together, mmkay??

  • Amary March 11, 2011, 2:46 pm

    Ouch! I’ve had knee troubles my entire life. I tore my ACL when I was in middle school on a ski trip and ever since than it just likes to be a crank sometimes. It doesn’t help I live in a state that is bipolar about whether it wants to be warm, cold, snowy, or rainy.
    I’m actually going in today for my first acupuncture treatment. I’m nervous but really excited!

  • Sarah for Real March 11, 2011, 2:51 pm

    Hope you feel better soon! Knees can be so annoying :/

  • Jess March 11, 2011, 2:51 pm

    Oh no!! Feel better, and yay for extremely useful husbands! 🙂

  • Rachel March 11, 2011, 2:52 pm

    It’s sounds like you have the infamous runner’s knee (patellofemoral pain ). I bruised a toenail awhile ago and it caused me to change my running stride which lead to a similar knee problem. I should have listened to my body and then I wouldn’t have had the progression of running injuries. Live and learn, I guess.

  • Evan Thomas March 11, 2011, 2:58 pm

    Hope your knee feels better soon! I’ve had so many leg issues flare up during marathon training. It makes me wish I appreciated when I could run 10 miles a day and not hurt more.

  • Kristyn March 11, 2011, 2:58 pm

    Holy cow, I hear ya! Is it the weekend yet?! That’s what I’m sayin’!!! haha

  • Baking 'n' Books March 11, 2011, 2:59 pm

    Sorry about your knee. At least you can walk? And it sounds like you have a GREAT attitude.

    Do you have to work Saturday again at the clinic? When are you starting your writing again (after the needed rest!) 🙂

    • Caitlin March 11, 2011, 10:18 pm

      No Saturday work for me this week! Yay!

      And I better get on that writing thing!

  • Lindsay McAlester March 11, 2011, 2:59 pm

    I too get knee pain occasionally when running long distances. I have had two prior knee surgeries, one on each knee. I have had to learn to stretch more, both before and after each run. Also, the foam roller has been an awesome helper in that! Doing more core stregthening along with weight trainging REALLY goes a long way too! Good luck to you!

    • Caitlin March 11, 2011, 10:18 pm

      Thanks for the advice… I will definitely do my rolling!

  • Tina March 11, 2011, 3:01 pm

    Sorry about your knee! What a bummer, hope it heels quickly!

  • Lisa March 11, 2011, 3:05 pm

    Take a break! Heal!! ITB stuff is the WORST. I am still dealing with my injury–6 months later. 🙁

  • Whitney March 11, 2011, 3:06 pm

    I am suffering from IT band pain right now too and I know it’s from overuse. I foam rolled last night and my IT band was so tender and hurt like crazy! 🙁

  • Kris @ tryingtotri March 11, 2011, 3:08 pm

    Oh that sucks! I’ve had knee issues before – knock wood, so far this year all is well.

    I found yoga did wonders both for helping the pain and making the knee stronger. Rest up, and hopefully the Hubby’s treatments help!

  • Parita @ myinnershakti March 11, 2011, 3:10 pm

    Hope you feel better soon! Knee pain is the absolute worse. Hey, at least it’s Friday! 🙂

  • Sarah March 11, 2011, 3:14 pm

    What does acupuncture/cupping feel like? I have always been extremely curious about your hubby’s work. Also, I hope your friend that lives in Japan is ok too.

    • Caitlin March 11, 2011, 10:19 pm

      She’s in Singapore and she’s OK, I think! Thank you so much for thinking of Lauren!

      Acupuncture doesn’t really hurt at all, sometimes you feel a prick but its not like getting a shot in the slightest. And cupping feels like an insanely good deep tissue massage.

  • Julie (A Case of the Runs) March 11, 2011, 3:15 pm

    Try not to wear any high shoes this weekend! Hope the knee heals up with a few days of rest. As you said, better to be undertrained than injured. In fact, you did 12 miles, so you’re not even undertrained!

  • Whitney March 11, 2011, 3:17 pm

    That is exactly where my knee hurt during my marathon training last year. I ended up having to go to PT for it. One of the best things you can do are hip exercises bc I bet your outer hip flexors are weak.

    Great exercise: lie on your side, bring bottom knee to a 90 degree angle, straight top leg then slower raise and lower that leg, keeping hips stacked. Do it until you can’t anymore. Repeat on the other side.

    • Caitlin March 11, 2011, 10:20 pm

      Oh thanks for this exercise recommendation!

  • Ash @ Good Taste Healthy Me March 11, 2011, 3:18 pm

    Oh no! I hope you feel better.

    I’ve said it before and I’ll say it again, I LOVE those shoes!!

  • Jane March 11, 2011, 3:23 pm

    I just wanted to thank you for sharing all you have about your injuries. I just got the tentative diagnosis of a meniscus tear in my left knee, and the thought of being without running for a couple months sends me into a panic – I’m so afraid of having to ‘start all over’ with training, gaining weight, and most importantly losing my form of stress relief. I’ve pored through the archives about your knee, and it really helps to hear about your experience, and how you deal/have dealt with injury!

    • Caitlin March 11, 2011, 10:20 pm

      Aw I’m sorry 🙁 I really looked at starting over in a fun, positive way – like it was a chance to prove all over again that I can, in fact, do it and kick assss. Good luck with your healing! So sorry about your tear.

  • Megan March 11, 2011, 3:35 pm

    Ohhh I hope your knee gets better ASAP!

    I just noticed that you have Morton’s toe (where the 2nd toe is longer than the first) like I do. I was wondering if anyone ever told you that it can cause over pronation? I read that that can cause it so I always buy the running shoes best for overpronaters, but without an official diagnosis, I am unsure if that is what I should be doing. Thanks!

    • Caitlin March 11, 2011, 10:21 pm

      Huh! I never knew I had Morton’s Toe – COOL! No one has ever said that to me, but I do buy running shoes a bit bigger than my normal shoe size to compensate.

      • Caitlin March 11, 2011, 10:22 pm

        Oh and I highly recommend you go to a running store and get a proper professional fit! It’s worth it.

  • Clarissa @ SoberandtheCity March 11, 2011, 3:36 pm

    Ooo I saw cupping on The Karate Kid! Does it really work?

  • Kacy March 11, 2011, 3:45 pm

    Sorry about your knee! Rest up and hope it feels better soon!

  • Sarena (The Non Dairy Queen) March 11, 2011, 3:47 pm

    It’s almost here! I hope your knee feels better!I hate that you are having trouble with it. I so want to get acupuncture done some day. It totally fascinates me.

  • Annette @ EnjoyYourHealthyLife March 11, 2011, 3:49 pm

    almost the weekend 😉 Try some of the deep blue essential oil, I sent ya- that should help!! Hope you feel better soon!!

  • Ellie@fitforthesoul March 11, 2011, 3:54 pm

    Oh, I hope I could help ya there, but don’t know anything about knees… 🙁 I hope you really take it easy girl~ 🙂

  • Shannon @ A Pinch of Ginger March 11, 2011, 4:05 pm

    Does the cupping and acupuncture help for your IT band pain? Mine is flaring again as I train for the Broad Street run. Ironically, I feel it more when I run on the treadmill or in rainy weather. Is that just me?

    • Caitlin March 11, 2011, 10:22 pm

      I wonder what about the treadmill triggers it – do you go faster on the treadmill?

      And yes, it DEFINITELY helps!

      • G March 20, 2011, 10:22 pm

        This is extra late but I just strained my IT band so I was going back in Caitlin’s posts to find some advice!
        My aunt who works in the fitness industry and is an avid runner told me that running on the treadmill can trigger it more because you are going at very controlled paced, putting a constant strain on that part of your leg. However, when you run outside, your pace is not perfect and you are stopping/slowly down, dodging over puddles, uneven terrain etc. so the strain isn’t as intense.
        I’m sure this is not the only cause, but it’s a good explanation!

  • Anna March 11, 2011, 4:09 pm

    FOAM ROLL THAT I.T. BAND!!! but don’t go over the knee itself.

  • sarah k. @ the pajama chef March 11, 2011, 4:14 pm

    feel better soon!

  • Runeatrepeat March 11, 2011, 4:17 pm

    Ice ice baby! Sometimes my knee pain comes back and I ice. I feel that the foam roller can aggravate it if I do too much, so be kind to your knee 🙂

  • Jen March 11, 2011, 4:39 pm

    Did he make you put on a hospital gown? It looks like you’re wearing one in that shot with the needles in your leg. Hope it gets better super fast so you can get back to training! (and YAY for husbands who know how to fix injuries! I screwed up my knee a few weekends ago and hubs -he’s an osteopath – had it back to normal in no time)

    • Caitlin March 11, 2011, 10:23 pm

      Hahah yes I was in a hospital gown, but only because I didn’t want to be bare-ass on the table.

  • leeann March 11, 2011, 4:55 pm

    Foam Roller for sure….do you use The Stick at all? It is great for going after the IT Band.

    • Caitlin March 11, 2011, 10:23 pm

      I heart the Stick. I don’t own one, I need to go borrow Nicole’s!

  • Liz@FitLizzy.com March 11, 2011, 5:05 pm

    Sorry you’re in pain, Caitlin! But it looks like your knee is in excellent hands 🙂 I’m sure you’ll be feeling better soon, and, who knows, maybe the extra tapering time will improve your chances of a PR instead of hurting them!

  • Laura @ Sprint 2 the Table March 11, 2011, 5:34 pm

    Crossing my fingers for your knee! Do you ever use arnica gel or pellets? I know this is more serious, but it really helps me with soreness/pain. I wonder if it would help as a supplement to your treatment?

  • maria @ Chasing the Now March 11, 2011, 5:36 pm

    No pain during the run at all sounds strange… Hope you get to feeling better soon.

  • Mary (What's Cookin' with Mary) March 11, 2011, 5:40 pm

    I hope your knee is ok!! On wednesday I totally over did it… Once I stopped moving I realized something was wrong with my left hamstring. Def not normal after workout soreness… more like… my normal stretch routine was sending shooting pains down my leg. Rested it all day yesterday and did lots of stretching and it was fine today. This doesn’t seem too crazy or anything, but my normal reaction would be to power through, but I’ve learned my lesson (over and over) on that one and am just recovering from an inflammed SI joint. …which is aching a little right now… so I don’t want to push it!

    • Caitlin March 11, 2011, 10:23 pm

      Let’s rest together 🙂

  • Jessica March 11, 2011, 5:52 pm

    is there a lump on the side of your knee where it hurts? I’ve been dealing with something similar- if I stop running for more than .05 of a mile then it’s very painful on the lower outside. I hope The Husband’s magic helps!!

    • Caitlin March 11, 2011, 10:24 pm

      No lumps – Do you have a lump? Have you seen a doc?

  • Ashley March 11, 2011, 7:00 pm

    Ugh! So sorry about the injury! You are so right though – better take it easy than hurt yourself more!

  • Mary @ Bites and Bliss March 11, 2011, 7:19 pm

    Ouch, sorry about your knee! that’s cool you went to an acupunturist though..I’ve never been but I’ve heard awesome things about them, of course!

  • Karen March 11, 2011, 7:49 pm

    That’s the classic spot for IT band pain. When the band gets tight, it often hurts when it hits that bone protuberance right on the outside of your knee.

    Foam rollers and sports massage helped me get past my IT band problems. I also really liked the IT band knee straps. I was told by an experienced runner to wear it just under the patella, rather than just over the knee as it was directed. It completely made my knee pain disappear, and I use it every time I get any twinges from that area.

    • Caitlin March 11, 2011, 10:24 pm

      Thanks for this feedback!!

  • chelsey @ clean eating chelsey March 11, 2011, 8:27 pm

    It IS the weekend! 🙂 Go celebrate!

    Sorry your knee is bothering you!

  • Kate (What Kate is Cooking) March 11, 2011, 8:37 pm

    Sorry to hear you’re injured 🙁 I am on my second full rest day from a pulled muscle in my leg- which sucks because I have a half marathon in nine days! I know it’s more important to heal the injury than get in a long run, though. Hope the acupuncture helps 🙂

  • abby March 11, 2011, 8:46 pm

    Ugh, sorry to hear about your knee! I’m in a bit of the same boat but with my ankle. I ran a 1/2 2 weeks ago and I’m running another this sunday, I’m just hoping my ankle will last through! I wish I lived in Charlotte, I’d totally come and get some acupuncture!

  • Jenifer March 11, 2011, 9:01 pm

    Sorry to hear about your knee! I’m due to run my first half next Sunday and I’ve been babying my knee (I fell out of my attic last summer… note to self, knees only bend one way, otherwise they HURT like hell). Rest up and get your sweetie to take good care of you.
    On a much lighter note… you are rockin them shoes girl… LOVE THEM!

    • Caitlin March 11, 2011, 10:25 pm

      Ouch your knee injury sounds so painful!

  • Kristen March 11, 2011, 9:47 pm

    sorry about your knee! I hope you rest up. I have never tried acupuncture. Does it seem to help?

    • Caitlin March 11, 2011, 10:25 pm

      It’s not instantaneous relief but regular treatments are really effective for pain.

      • Kristen March 11, 2011, 11:27 pm

        i will defiantly have to remember that!

  • britt will be fit March 11, 2011, 9:47 pm

    hope you are feeling better

  • Danielle March 11, 2011, 10:26 pm

    I hope you feel better, Caitlin!

  • Chelsea @ One Healthy Munchkin March 11, 2011, 10:31 pm

    I’m so sorry about your knee! 🙁 Hopefully it’ll heal up quickly with a few days off running!

  • Ashley @ Feeding Ashley March 11, 2011, 10:48 pm

    I hope it gets better! Food looks great. 🙂

  • Emma (Namaste Everyday) March 12, 2011, 6:04 am

    yum lunch looks great! i think I would squirt the entire thing with a juicy lemon!

  • Lauren March 12, 2011, 7:47 am

    I started to get the same it pain in my knee back in December and I foam rolled and iced like crazy plus took a few weeks off and I felt grest when I started back up. I’ve been extra careful to always ice and foam roll after all my runs, but my knee pasin came back! So frustrating, I wish I was married to an acupuncturist 😉

  • Sam (the neurotic yogini) March 12, 2011, 12:55 pm

    sorry about your knee! cool though that you get free acupuncture. 😉 i’ve been wanting to try it out, but i have an intense fear of needles and just the thought of it thus far skeeves me out! my friend keeps throwing the benefits in my face and he feels fantastic, so i may give it a go soon!

  • Allison @ Happy Tales March 12, 2011, 3:02 pm

    “Tis better to stop an injury in its tracks through rest than try to power through and end up worse than you started.”

    This is SO TRUE!!! It’s so hard to live by, but I have become so much better at it this past year… and it has saved me from major injury!! Rest is sooo key!

  • Andreea March 13, 2011, 1:58 am

    OMG. Cupping it s like a cool thing right now, but my grandma used to do this to me when I was a kid and I would catch a cold. She heated up the cupps and quickly stick it to my back and then fold me in blanckets. Hours later I would be as a happy grasshopper again :). It s amazing!

  • Amy @ Healthy Abandon March 14, 2011, 6:00 pm

    Great post! I will have to give it a try for my knees, have had trouble off and on for years. Two surgeries and still have pain on a regular basis. Again, thanks for the information.

  • Chetney (Czesia's Adventures) March 16, 2011, 11:50 pm

    So sorry about your knee…but man that first photo made me LOL!

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