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Having knee and hip pain. Took normal shoes for running without cushions. Suggest

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Orthopaedic Surgeon
Practicing since : 1994
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I intend to get a doctor's opinion on choosing the best running shoes, I run 3 times a week for about 30-60 minutes, with normal pronation, 60 kilos, 5'5" height, size 24 cms leg (I have updated this point considering you may need the size of the leg), male, no pain whatsoever but post a 10k run every year, I get a knee & hip pain (front of the knee only & both sides of hips) lasting atleast 10 days, maybe due to incorrect FORM sometime during the latter part of the run OR over-running, not adequate warm_up (which ofcourse I did), maybe not adequate training which I accept, BUT I also account for the fact that i took a normal sports shoe without even looking at its merits & demerits, ofcourse it has no cushioning at all.
I am yet to start weight training to train the nearby muscles (including squats, calf raises, hamstrings (which I am yet to start) and stretching (which I am not doing regularly though being done everyday) and training all the stabilizers as well, do a detailed gait-analysis all by myself, but 'a technical advise on a shoe in the first place' should work wonders for me.

I find that the search on doctors in Bangalore is more on heart care than on any other area which is really bad, I myself being from a super-speciality hospital.

Infact, I asked an orthopaedist the same and he immediately recommended a particular branded shoe. Now, I am not complaining maybe the shoe is the answer, but a serious doctor would primarily look at my structure, my bio-mechanics, my running form etc before making any comment. I never told him my weight, footsize, pronation angle etc (though he felt my legs before advising). I primarily didn't understand without Pronation angle, how could he advise me the right shoe ? Atleast he could've asked me a few technical questions before concluding. Maybe he thought I am a casual runner eagerly waiting for a brand recommendation !!!
I intend to take up both running & weight training seriously or atleast in order to excel in marathons, planning to run atleast 30-45 minutes 2-3 times a week in the future.

Pls suggest, would be grateful. Looking forward eagerly.

Posted Mon, 24 Jun 2013 in Back Pain
Answered by Dr. Praveen Tayal 1 hour later
Thanks for posting your query.
Proper shoes are essential for professional running. Here are a few tips which you should consider while buying a proper shoe for yourself-
1. Choose shoes with a heel ½” to 1” higher than the ball of the forefoot and are somewhat flexible through the ball of the foot.
2. Use running shoes with good shock absorption and quality construction. Be sure that shoes fit properly and are in good condition. If you have flat feet, you may need shoe inserts.
3. Select the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). It is best to get your running shoes examined for proper biomechanical fit by a professional before making a decision.
4. Use proper running form. Lean forward and keep your knees bent. Also, try to run on a clear, smooth, resilient, even, and reasonably soft surface. Never run straight down a steep hill. Walk down it, or run in a zigzag pattern.

Stretching and strengthening the quadriceps and hamstring muscle groups is critical for decreasing the pain in the knee that you have after running. Quad sets are done by contraction the thigh muscles while the legs are straight and holding the contraction for a count of 10. Sets of 10 contractions are done between 15-20 times per day.You can do the required exercises under the care of an expert physiotherapist.
I hope this answers your query.
In case you have additional questions or doubts, you can forward them to me, and I shall be glad to help you out.
Please accept my answer in case you do not have further queries.
Wishing you good health.
Dr. Praveen Tayal.
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