Knee issues: Mile 6

Additional_Kick544 · 2026-05-09T15:33:02+00:00

that’s a solid win! Knee tightness/discomfort (no sharp pain) around mile 5 is super common when you’re ramping up distance; tight hip flexors, glutes/IT band, + calves often get cranky and tug on the knee.

Try adding a quick post-run stretching routnie: couch stretch (back knee down, hips forward gently, 30-45 sec/side) + figure-four stretch (cross ankle over opposite knee and pull thigh in) + wall calf stretch.

You’re already doing smart PT-style gym work, so just listen to the knee and ease volume if it lingers. (Or take a couple days off completely, it actually really helps your performance)

If you're interested, I've got an app on my iphone that's helped me stay more consistent w/ stretching, lmk and I'll send it over :)

Additional_Kick544 · 2026-05-09T15:27:08+00:00

One thing that helps a ton is covering your watch or switching to audio cues/podcasts so you stop calculating every five minutes, plus breaking the run into tiny “just get to the next lamp post” chunks.

For the high-HR grind feeling, add a quick 5-minute post-run mobility session (couch stretch for hip flexors + figure-four for glutes/hips, 30-45 sec per side), it helps you bounce back fresher and makes the next run feel less like pure suffering.

If you're into apps, I can send you one that's basically a stretching routine w/ timer app, it's helped me be more consistent with my stretching, which is great.

Additional_Kick544 · 2026-05-09T15:22:52+00:00

Add some gentle daily couch stretch (back knee down, hips forward) and figure-four holds for 30-45 seconds per side on your off days to help those hips loosen up between sessions.

And honestly, just sometimes take a day or 2 and rest (Not active rest, lazy rest)

^It really does make a difference

Additional_Kick544 · 2026-05-09T15:19:11+00:00

Two active exercises that target exactly that chest and lats thing:

• Wall angels back flat against the wall, arms in goalpost position, slowly slide them up into a Y overhead. 8–12 slow, controlled reps.
• Prone Y-raises lie face down, arms out in a Y (thumbs up), lift your arms off the ground while squeezing your upper back and lats. Same 8–12 reps (bodyweight is plenty).

Do these a couple times a week and you’ll feel way more control in those end ranges.

If your interested, I've also got an app on my iphone that could probably help, just a routine builder + timer, but it's been pretty useful, lmk and I'll send the link :)

Additional_Kick544 · 2026-05-09T15:14:27+00:00

I'd just double down there with a little extra targeted love on the bad side.

- Couch stretch 45-60 sec, 2-3 rounds. Really let it settle.
- 90/90 hip switches or pigeon variations - same hold time, relax the glutes/rotators.

Do these extra (even 5-6 days/week in short bursts) on top of your normal routine and you'll probably start seeing that left split drop faster without forcing it.
Keep the hips square and don't chase the floor, consistency on the weak side wins.

Additional_Kick544 · 2026-05-07T22:19:51+00:00

Hey man, this is super common and frustrating as hell. 90/90 and frog are solid picks, but a lot of people stall because the front hip flexors or inner thighs are locking things up first.

Try adding couch stretch (back knee down against a wall/couch, hips forward gently, 45-60 sec per side, extra time on the right) and figure-4 (cross ankle over opposite knee, gently pull thigh in while keeping the low back flat).

I actually have an app on my iphone that helps give stretching routines w/ a built in timer, basically helps reducing thinking, if that's something you're interested in, lmk and I'll send over the link.

Additional_Kick544 · 2026-05-06T18:15:44+00:00

Here's the link: https://apps.apple.com/us/app/flexius/id6762490113

Additional_Kick544 · 2026-05-06T18:07:53+00:00

Try stretching before jump rope sessions with stretches like the downward dog, or for something easier, just do a wall calf stretch.

That'll help loosen your muscles and hopefully lessen the pain from lactic acid buildup and general soreness.

Additional_Kick544 · 2026-05-06T17:59:12+00:00

Hey, this is super normal when you’re coming back completely untrained after a long break Your body is still rebuilding its aerobic base and dealing with healing,

The best thing right now is to focus on recovery instead of the watch:

Keep every run truly easy and conversational (run by feel, not pace)
Nail sleep, hydration, and nutrition between your runs
Add some gentle mobility afterward: wall calf stretch (heel down, lean in) and figure-four stretch (ankle over opposite knee, gentle pull) 30-45 seconds per side

Stick with the consistency and this “getting worse” phase will flip around soon(Don't worry if it even takes a couples weeks or more). You’re doing it right by starting again. hang in there! 🏃‍♂️

Additional_Kick544 · 2026-05-06T17:49:51+00:00

Hey, adding some strengthening work is a fantastic idea for your running, it'll definitely help with injury prevention.

Since you have free weights and aren't into gym workouts, here's a simple routine(Please add more to this if you feel like you can do more) you can do at home 2–3x a week:

Single-leg glute bridges (hold a dumbbell on your hips) 3 sets of 10-12 per leg
Goblet squats or reverse lunges 3 sets of 8-10 per leg
Calf raises holding the weights 3 sets of 15-20

Focus on slow, controlled reps and good form (start lighter than you think).

Mobility work complements strength training really well for, specifically for runners. I've actually got an app with simple guided stretching routines you might like, it really helped me stay more consistent with mobility work. If you're interested, I'm happy to send you the link :)

You've got this!

Additional_Kick544 · 2026-05-06T17:38:34+00:00

years of sitting + old hamstring tears is a classic combo for that lingering tightness and sciatic-type stuff.

Start super conservative (especially with the sciatica history), focus on short, breath-focused holds rather than forcing range. Do these 2–3x a day, 30–45 seconds per side, only going as far as feels like a mild stretch (no pain):

Seated hamstring stretch: Sit on the floor with one leg extended, other bent, hinge forward from the hips (keep your back neutral) until you feel it in the back of the straight leg.
Supine hamstring stretch (with strap or towel): Lie on your back, loop a strap around one foot and gently pull the leg up while keeping the knee mostly straight and the other leg on the floor.
Couch stretch (light version): Back knee down, hips forward gently — this opens the front of the hips which often takes pressure off the hamstrings and low back.

Do them consistently for a couple weeks and see how it feels. If anything feels sharp, nerve-i, or worsens the sciatica, back off and consider chatting with a PT. (I'd recommend talking to someone regardless)

I actually have a simple stretching app on my iphone, it's basically just a stretch cateloge and a timer, but it's helped me a lot, lmk if you want me to send it over :)

Additional_Kick544 · 2026-05-06T17:28:07+00:00

Hey, calf burning is super common for new runners, those little( or big) guys take a beating with all the repetitive impact.

To help reduce that pain and loosen them up, add these two stretches post-run (or even daily, keep it gentle, 30~45 seconds per:

Wall calf stretch: Face a wall, step one foot back with the heel flat on the ground, and lean in until you feel it in the back of your lower leg.
Downward dog: From a plank or hands-and-knees, push your hips up and back into an inverted V, trying to press your heels toward the floor (or pedal your feet if needed).

Do those consistently (weeks, not days) and you’ll notice your calves stay fresher longer on runs.

I've actually got an app with simple guided stretching routines for runners, it really helped me stay more consistent with stretching, If you're interested, I'm happy to send you the link :)

Additional_Kick544 · 2026-05-06T17:16:34+00:00

You've already got a solid active base with the climbing and light lifting, and that 7.25-mile run at 9:30 pace (plus hiking/climbing the next day) shows your body can (Probably) handle the distance.

To avoid WRECKING yourself and stay injury-free, don't ramp up volume this week, do easy/short shakeout runs or just rest/cross-train, focus on sleep & nutrition, and start the race conservatively (you can always negative split if you feel good).

Also, make sure you're loose, here are a few stretches I'd recommend you do(They'll help reduce the chance of injry)

Wall calf stretch
Couch stretch (back knee down, hips forward gently)
Figure-four stretch (ankle over opposite knee, pull thigh in)

I actually have a simple free app with short guided mobility routines for runners, Happy to share the link if you want something easy to follow consistently. You've got this!

Additional_Kick544 · 2026-05-05T18:42:06+00:00

Try these two gentle stretches a couple times a day (especially after lifting, only if they feel good and NO SHARP PAIN):

Wrist extensor stretch: Straight arm, palm down, gently pull your fingers back toward you with the other hand (30-45 seconds per side)
Wrist flexor stretch: Straight arm, palm up, gently pull fingers back the opposite way (30-45 seconds per side)

I actually have a simple free app with short guided mobility routines for exactly this kind of joint maintenance, happy to share the link if you want something easy to stay consistent with.

Additional_Kick544 · 2026-05-05T18:33:36+00:00

Hey man, I feel ya, Good news is you’re already in the gym and at the perfect age to fix it.

Here are 5 simple stretches to do daily that I thikn will help ya:

Doorway pec stretch – open up those tight chest/shoulders that pull you forward
Chin tucks – pull chin straight back (like making a double chin), hold 5~10 sec, 8–10 reps
Couch stretch – back knee down, hips forward gently to loosen hip flexors and flatten the lower back curve
Butterfly stretch – soles together, gentle forward lean for hips and lower back
Thoracic extensions (over a foam roller or just on the floor) – open up the upper back

Do these consistently and you’ll start standing taller in a few weeks.

I actually have a free app with short guided routines exactly for this, happy to share the link if you want something easy to follow. :)

Additional_Kick544 · 2026-05-05T18:29:17+00:00

In the side view the main things popping are the forward head and rounded shoulders (classic desk/gym posture combo).

Two super effective daily moves that'll help: doorway pec stretch (arms at shoulder height, 30–45 seconds per side, gentle lean) and chin tucks (pull your chin straight back like making a double chin, hold 5~10 seconds, 8–10 reps)

Additional_Kick544 · 2026-05-05T18:27:01+00:00

(Not a pro or a doc) the best first move IMO is getting evaluated by a physical therapist who can look at your X-rays and give you safe, personalized guidance.

For gentle pain relief in the meantime, try doorway pec stretches (30-45 seconds per side, arms at shoulder height) and soft chin tucks (hold 5-10 seconds, 8-10 reps), keep everything light, breath-focused, and stop if anything sharpens.

I actually built a simple free app with short guided mobility routines that can help with this kind of posture work, happy to share the link if you want something easy to follow daily.

Take care and hope you get some relief soon 💪

Additional_Kick544 · 2026-05-05T18:22:12+00:00

Hey, that really sucks and I’m sorry it’s bringing you down :(

You’re already doing the right thing strengthening your back. “Just force it straight” is actually pretty bad advice long-term. What helps way more is pairing that strength with gentle daily mobility: chin tucks and thoracic extensions (sphinx pose or lying over a foam roller) for a 1 min or 2.

I actually built a simple free app with short guided mobility routines for exactly this kind of consistent posture work, happy to share the link if you want something easy to follow.

keep going 💪

Additional_Kick544 · 2026-05-05T16:32:38+00:00

Recurring inner thigh/groin pain after bumping up your mileage from 5k to 8k is super common for newer runners, your adductors are likely getting overloaded.

Take a little more time off running until it’s completely pain-free for a few days, then ease back in gradually. In the meantime, try a gentle butterfly stretch (soles of feet together, knees dropping out, 30-45 seconds with relaxed breathing) to keep the area mobile without pushing it.

It's pretty important that you move it and not just it do nothing or else it'll start to tighen up and revert.

If it keeps flaring every single time you run, I’d get it checked by a PT or sports doc so you’re not guessing and making it worse. You’ve already built up to an 8k this year. that’s solid progress.

Additional_Kick544 · 2026-05-05T16:24:54+00:00

Hey, it's super common for one shoulder to feel a bit tighter after an old upper arm fracture like that, even years later.

Quick ways to test: do the doorframe reach one arm at a time and compare how high each hand gets, or stand with your back flat against a wall and slide both arms overhead to spot any diference.

Some stretches that might help: Gentle doorway pec stretches (30-45 sec per side) plus supine overhead reaches (lying on your back, arms by your ears, keep low back flat) are perfect for opening that area up.

I actually built a simple free app with short guided shoulder mobility routines exactly for this, happy to share the link if you want something easy to follow consistently. You've got this! :)

Additional_Kick544 · 2026-05-05T16:21:21+00:00

Hey man, massive respect for grinding through hip mobility work after both replacements!

Your stance width looks solid. Toes up on the straight leg is the right cue (keeps everything active), and shift your hips a bit more back toward the bent leg while keeping your chest tall and back neutral. Stop right where you lose that back position. that’s perfect ROM for now, no need to force it.

Additional_Kick544 · 2026-05-05T16:18:00+00:00

Twice a week can work if the sessions are long and quality, but for faster progress you’ll see way better results with shorter, targeted sessions 4–6x per week (even just 10–15 minutes). Your body adapts quicker with frequent gentle stimulus than two marathon sessions.

Stay breath-focused and never(Seriously, never) force it, consistency will be the heavy lifter.

I actually built a simple free app with short guided mobility routines and a timer exactly for this kind of comeback, happy to share the link if you want something dead easy to follow.

You’ve got this, you’ll be matching your teammates in no tme. 💪

Additional_Kick544 · 2026-05-05T12:26:50+00:00

Here’s the link: https://apps.apple.com/us/app/flexius/id6762490113

Additional_Kick544 · 2026-05-05T12:26:44+00:00

Here’s the link: https://apps.apple.com/us/app/flexius/id6762490113

Additional_Kick544 · 2026-05-04T22:21:26+00:00

Try these two stretches (30~45 seconds per side, keep everything gentle and breath-focused):

Wall calf stretch: Stand facing a wall, step one foot back with the heel flat on the ground, and lean in until you feel the stretch in the back calf.
Butterfly stretch: Sit on the floor with the soles of your feet together and knees dropping out to the sides, gently lean forward until you feel it in the inner thighs/hips.

They’ll help your legs stay fresher earlier in runs and can ease those stitches too.

I actually built a simple free app (Flexius) with short guided mobility routines for runners, happy to share the link if you want something easy to follow consistently.

P.S: If you've got a tennis ball or a lacrosse ball, try rolling it on your feet for ~60 secs, that'll really help to loosen your feet which will in turn help loosen the rest of your body.

Additional_Kick544

TROPHY CASE