You're in the middle of a long workout and you're wondering how in the world you're going to muster up enough energy to finish. We've all been there. It's as though someone has unscrewed the cap and let all the fuel out of our tank. So what should you reach for to help you comfortably finish your workout? Sports-product manufacturers have come up with all sorts of items to help you do just that. But are they really any better than the old standards: water, a banana or a bagel?
Before I answer that question, a caveat: There is no single solution that works for everyone. Once you explore your options, you can determine which is the best for your body's particular needs.
Choices, Choices, Choices
There are few things more essential to maintaining performance than staying hydrated throughout your workout. Water is an obvious first choice, but you may need extra energy in the form of carbohydrates to get through a particularly long or strenuous exercise session. If this is the case, energy bars or gels and sports drinks may be the answer to your depleted energy supply.
Water
Water is a calorie-free source of the fluid your body needs to keep going. There is no better way to compromise performance than to exercise while you're dehydrated. Research shows that your heart rate increases eight beats per minute for every liter of sweat lost during exercise. This can occur in as little as 30 minutes of exercise depending upon the environment and your intensity. This increased heart rate, combined with inefficient cooling, causes your temperature to elevate. This not only compromises performance, but can lead to heat illness as well.
Most experts recommend drinking at least a cup (4 to 10 ounces) of water every 15 minutes of exercise.
Sports Drinks
Activities lasting longer than one hour can leave your body wanting more than just water. Sports drinks, which typically contain about 50 to 70 calories, plus vitamins and minerals, are an easy answer to both the fluid and carbohydrate drain that comes from prolonged activity. Research shows that runners and cyclers who consume a sports drink during races not only finish more quickly, but rate their exertion levels lower than those who consumed a placebo beverage. It is important to realize, however, that this was true only during longer-duration activities. You should be able to complete your 30-minute run or 45-minute step class without the aid of additional carbohydrates.
Energy Gels and Bars
Energy gels are an alternative to traditional sports drinks or bars. They feel similar in texture to pudding and are easy to eat and easy for your stomach to digest. They typically contain about 70 to 100 calories and may also include caffeine and other ergogenic aids.
Energy bars have been around forever and are eaten more often as a snack than as an energy replacement during exercise. Today, the market is saturated with numerous flavors and types, each with a different ratio of fats, carbohydrates and protein. The key is to find one that tastes good and doesn't upset your stomach. At 110 to 250 (or more) calories each, energy bars also provide extra vitamins, minerals and fiber, which ups their nutritional value considerably. But eating an energy gel or bar is not enough. You must consume enough fluid to replace what's been lost as well as to help speed digestion.
How you choose to refuel during a workout depends on your body's reaction to what you put in it. For sessions lasting less than an hour, water is sufficient so long as you consume at least 4 to 10 ounces every 15 minutes.
Monday
Tuesday
What do I eat this week...example
The following is just an example of one of my daily meals for this week.
Breakfast
one glass of water, coffee (2 mugs with splenda), oatmeal with Smart Balance butter
Snack
bowl of fruit (I cut up) strawberry, blue berries, apple topped with Activa yogurt lite
water
Lunch
Salad (lots of greens, tomato, pepper a little cheddar cheese), lite dressing, Tuna (in the bags)
one slice 100% whole wheat bread (toasted)
Un-sweet tea or water
Snack
mixed nuts, banana, water (sometimes I add All Bran water flavoring to my water, it has 10 grams of fiber)
Dinner
Chicken breast, broccoli (a bunch!), whole brown rice, Water or un-sweet decaf tea
Snack
grapes with Activa yogurt
Breakfast
one glass of water, coffee (2 mugs with splenda), oatmeal with Smart Balance butter
Snack
bowl of fruit (I cut up) strawberry, blue berries, apple topped with Activa yogurt lite
water
Lunch
Salad (lots of greens, tomato, pepper a little cheddar cheese), lite dressing, Tuna (in the bags)
one slice 100% whole wheat bread (toasted)
Un-sweet tea or water
Snack
mixed nuts, banana, water (sometimes I add All Bran water flavoring to my water, it has 10 grams of fiber)
Dinner
Chicken breast, broccoli (a bunch!), whole brown rice, Water or un-sweet decaf tea
Snack
grapes with Activa yogurt
Sunday
Detox - Week 2 - May 19, 2008
Ladies you made it through the first week of deleting sugars. Keep them out of your diet this week as well. The time has come to subtract a few more things this week. That would be the awful CHIPS (of all sorts - even the baked) & crackers (every kind). This means add more veggies, add more fruits, oatmeal, high fiber cereals. You can still have dairy (cheese, fat free milk, yogurt). Try not to limit yourself. You are learning to supplement not so great food choices with better ones. And in 2 weeks if you think you MUST have that stuff then you can. 14 days will not kill anyone of you to hang in there & do this right.
Keep me posted
Shelley
Keep me posted
Shelley
Wednesday
Detox Day 3 - no sugars
I have heard it all, from headaches, cravings, a few screams and irritations! Is it not amazing what sugar is doing to our bodies?! Hang in there – find new things to eat. Don't just NOT eat - experiment. At this stage of the detox you can eat yogurt (try activa or the weight watchers --- LITE), sugar free pudding with skim milk. Eat bananas, apples…. Sugar free cookies (if you have too)
Tell yourself you can make it – The whole process is only 3 weeks. That is nothing on the scale of life as a whole. You will feel so good in the end & also have a proud sense of accomplishment.
This is far more a mental challenge than it is your body needing any of this stuff we are deleting. One thing I have learned is that our bodies do not need most of what we give it. If we would stop looking for food to fulfill our needs (especially our boredom) & realize we need very little to survive, selecting the foods we eat would be guilt free. After a few weeks the bodies ability to adjust to the new standard is phenomenal. You will amaze yourself at what you can do & the way you will feel. But, in the beginning you will have to suffer detoxing the crap you have adapted too.
Now stay focused!
Shelley
Tell yourself you can make it – The whole process is only 3 weeks. That is nothing on the scale of life as a whole. You will feel so good in the end & also have a proud sense of accomplishment.
This is far more a mental challenge than it is your body needing any of this stuff we are deleting. One thing I have learned is that our bodies do not need most of what we give it. If we would stop looking for food to fulfill our needs (especially our boredom) & realize we need very little to survive, selecting the foods we eat would be guilt free. After a few weeks the bodies ability to adjust to the new standard is phenomenal. You will amaze yourself at what you can do & the way you will feel. But, in the beginning you will have to suffer detoxing the crap you have adapted too.
Now stay focused!
Shelley
Tuesday
TESTIMONIES
This was a great suggestion. Have a place on this blog for testimonies. So many of you have traveled an amazing journey in life to be who you are today. Of course we are not at our destination but the journey has the power to influence others who feel like they are drowning. Please consider writing a few words here & there to encourage others to not give up. Show them through your life that it is worth the work. The road to a happier more pleasant outlook is very important to our overall health. Thanks, Shelley
Sunday
May, 12, 2008 - Detox Starts
Hello Detox Participants,
For those of you doing this with me, here is the plan.
May 12- 18 (Monday – Sunday) Cut out sugars. No more candy, ice cream, cookies, cakes, donuts. Whatever the sweet source may be. However, I will not cut out my fiber bars or oatmeal in packages that do contain sugar (yet)
May 19-25 (Monday – Sunday) Cut salty junk such as chips, crackers , and my favorite Honey nut Pringle sticks! I will add greens to lunch, snacks, & supper (if not already doing so)
May 26- June 1 (Monday – Sunday) This will begin the full detox which includes the am & pm pills. Also cut all meat & dairy. I will nclude oatmeal for breakfast & whole wheat toast at dinner. Other things to keep on your plates: veggies, fruits, beans, legumes) The package of pills you will be taking has a food plan for that week which I follow. You will see that when you get your packet.
June 2- June 9 (Monday – Sunday) Add meat & dairy but refrain from sugars & chippy stuff.
You will want to monitor your weight each week. Keep a record if you would like. Everyone needs to keep up their exercise! (did I just say that!) :)
Shelley
For those of you doing this with me, here is the plan.
May 12- 18 (Monday – Sunday) Cut out sugars. No more candy, ice cream, cookies, cakes, donuts. Whatever the sweet source may be. However, I will not cut out my fiber bars or oatmeal in packages that do contain sugar (yet)
May 19-25 (Monday – Sunday) Cut salty junk such as chips, crackers , and my favorite Honey nut Pringle sticks! I will add greens to lunch, snacks, & supper (if not already doing so)
May 26- June 1 (Monday – Sunday) This will begin the full detox which includes the am & pm pills. Also cut all meat & dairy. I will nclude oatmeal for breakfast & whole wheat toast at dinner. Other things to keep on your plates: veggies, fruits, beans, legumes) The package of pills you will be taking has a food plan for that week which I follow. You will see that when you get your packet.
June 2- June 9 (Monday – Sunday) Add meat & dairy but refrain from sugars & chippy stuff.
You will want to monitor your weight each week. Keep a record if you would like. Everyone needs to keep up their exercise! (did I just say that!) :)
Shelley
Thursday
Padded Panties!
This question was added to another comment...I am still laughing at it so I am putting it here so no one will miss it
Jeanna' said...
yahoo Shelley . it's about time, woman!! So now I have one for you.. I'm about to turn 44.. and my butt if getting flatter and flabbier and I am becoming more and more jealous of those girls with nice rounded rearends...! And to top it off, I am now at my biggest weight ever- 136 pounds.. I dont feel pretty anymore.. and my energy level is way down... so.. what do you suggest.. and in town , there is this place called Slo FIT.. which is based on doing exercises very slowly in order to build muscle mass.. what are your thoughts? I need help before I order padded panties!
Jeanna, steer clear of the padded panties! Ha ha Knowing you have some serious knee issues already...it has been several years since I have seen your kness with my own eyes. How are they? You know the best exercise for the behind would be SLOW squats, SLOW lunges, SLOW straight legged deadlifts, and the old fashioned down on your hands & knees fire hydrants & leg lifts.
I do believe slower is better. It gives you more control of the exercise, and more muscle fibers have to work to complete the movement. Is this Slo FIT a new gym or what?
Shelley
Jeanna' said...
yahoo Shelley . it's about time, woman!! So now I have one for you.. I'm about to turn 44.. and my butt if getting flatter and flabbier and I am becoming more and more jealous of those girls with nice rounded rearends...! And to top it off, I am now at my biggest weight ever- 136 pounds.. I dont feel pretty anymore.. and my energy level is way down... so.. what do you suggest.. and in town , there is this place called Slo FIT.. which is based on doing exercises very slowly in order to build muscle mass.. what are your thoughts? I need help before I order padded panties!
Jeanna, steer clear of the padded panties! Ha ha Knowing you have some serious knee issues already...it has been several years since I have seen your kness with my own eyes. How are they? You know the best exercise for the behind would be SLOW squats, SLOW lunges, SLOW straight legged deadlifts, and the old fashioned down on your hands & knees fire hydrants & leg lifts.
I do believe slower is better. It gives you more control of the exercise, and more muscle fibers have to work to complete the movement. Is this Slo FIT a new gym or what?
Shelley
Detox Basics
What is detox?
Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins are transformed chemically to less harmful compounds and excreted via stools or urine. Sources of toxins include those produced in the body during normal functions, such as the ammonia produced during the breakdown of protein, and external chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead.
Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins are transformed chemically to less harmful compounds and excreted via stools or urine. Sources of toxins include those produced in the body during normal functions, such as the ammonia produced during the breakdown of protein, and external chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead.
What is a detox diet?
Although detox is primarily thought of as a treatment for alcohol or drug dependence, the term is also used to refer to diets, herbs, and other methods of removing environmental and dietary toxins from the body for general health. There are many different types of detox diets.
Generally, a detox diet is a short-term diet that:
* minimizes the amount of chemicals ingested (e.g. by choosing organic food)
* emphasizes foods that provide the vitamins, nutrients, and antioxidants that the body needs for detoxification
* contains foods that draw out and eliminate toxins by increasing the frequency of bowel movements and urination (such as high fiber foods and water)
Although detox is primarily thought of as a treatment for alcohol or drug dependence, the term is also used to refer to diets, herbs, and other methods of removing environmental and dietary toxins from the body for general health. There are many different types of detox diets.
Generally, a detox diet is a short-term diet that:
* minimizes the amount of chemicals ingested (e.g. by choosing organic food)
* emphasizes foods that provide the vitamins, nutrients, and antioxidants that the body needs for detoxification
* contains foods that draw out and eliminate toxins by increasing the frequency of bowel movements and urination (such as high fiber foods and water)
Why do people go on a detox diet?
Many experts believe that many of the fat-soluble chemicals we ingest daily through food, water, and the environment can become deposited in cells in our bodies. A poor diet can also impair our natural ability to detoxify chemicals, which further leads to their build-up in the body. This cumulative load, called the "body burden", is thought to lead to illness and has been linked to hormonal imbalance, impaired immune function, nutritional deficiency, and an inefficient metabolism. Initially, there may be subtle warning signs, such as fatigue, poor skin, and pain.
Many experts believe that many of the fat-soluble chemicals we ingest daily through food, water, and the environment can become deposited in cells in our bodies. A poor diet can also impair our natural ability to detoxify chemicals, which further leads to their build-up in the body. This cumulative load, called the "body burden", is thought to lead to illness and has been linked to hormonal imbalance, impaired immune function, nutritional deficiency, and an inefficient metabolism. Initially, there may be subtle warning signs, such as fatigue, poor skin, and pain.
Benefits of a detox diet
In general, people often report improved energy, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity.
Is there anyone who shouldn't try a detox diet?
Consult a qualified health professional to find out if a detox diet is appropriate for you. A detox diet shouldn't be used by pregnant or nursing women or children. People with anemia, eating disorders, diabetes, heart disease, kidney disease, liver disease, lowered immunity, hypothyroidism, low blood pressure, ulcers, epilepsy, cancer, ulcerative colitis, underweight, or addictions to drugs or alcohol should not try a detox diet unless recommended and supervised by a primary care provider.
In general, people often report improved energy, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity.
Is there anyone who shouldn't try a detox diet?
Consult a qualified health professional to find out if a detox diet is appropriate for you. A detox diet shouldn't be used by pregnant or nursing women or children. People with anemia, eating disorders, diabetes, heart disease, kidney disease, liver disease, lowered immunity, hypothyroidism, low blood pressure, ulcers, epilepsy, cancer, ulcerative colitis, underweight, or addictions to drugs or alcohol should not try a detox diet unless recommended and supervised by a primary care provider.
Side effects
One of the most common side effects is headache within the first few days of starting the detox diet, often due to quitting caffeine cold turkey. Practitioners often suggest a gradual vs. cold turkey approach. In addition, many people take time off work to begin a detox or start the diet on a Friday night. Some people may experience excessive diarrhea, which can lead to dehydration and electrolyte loss. On the other hand, if people increase their fiber intake without consuming adequate water, it may backfire and cause constipation. If continued for a longer time, detox diets may result in nutrient deficiencies, particularly protein (some detox diets omit animal products) and calcium. Other side effects can include tiredness, irritability, acne, weight loss, and hunger. Any worsening of symptoms or new symptoms that occur during a detox diet should prompt a visit to a qualified health professional.
One of the most common side effects is headache within the first few days of starting the detox diet, often due to quitting caffeine cold turkey. Practitioners often suggest a gradual vs. cold turkey approach. In addition, many people take time off work to begin a detox or start the diet on a Friday night. Some people may experience excessive diarrhea, which can lead to dehydration and electrolyte loss. On the other hand, if people increase their fiber intake without consuming adequate water, it may backfire and cause constipation. If continued for a longer time, detox diets may result in nutrient deficiencies, particularly protein (some detox diets omit animal products) and calcium. Other side effects can include tiredness, irritability, acne, weight loss, and hunger. Any worsening of symptoms or new symptoms that occur during a detox diet should prompt a visit to a qualified health professional.
Tuesday
Calcium
Hey Shelley, I am now in my thirties and know that I am not getting the proper amount of calcium. Please don’t suggest drinking milk. I simply do not like milk. I realize there are other ways to get the proper amount of calcium but I know I would not discipline myself to eat so many portions of yogurt, cottage cheese or vegetables that contain calcium.
Could you suggest a calcium supplement that will give me the calcium I need. With so many products on the market, I am not sure which are the best ones. I suppose, first off, I need to know what the recommended daily intake is. I also heard that there’s no use taking calcium supplements if the body isn't getting enough of a certain vitamin because the body won’t absorb the calcium without it. As you can tell, I haven't a clue where to start, so could you please shed some light this? Thank you, Monica
Calcium status is very important, especially for women. The amount of calcium the body needs changes throughout your life. Although dairy products are a great source of calcium there are other options for people that don’t like or can’t eat dairy products. You should include some of the other foods listed below or a calcium supplement to meet your calcium needs. A calcium supplement is a great "insurance policy" to make up the difference for your calcium needs. When shooting for an amount to supplement with, take into account the amount of calcium that you’re getting from food and other supplements.
Dietary Sources of Calcium
Whole Milk- 290 mg for 8 ounces
2% Milk- 297 mg for 8 ounces
1% Milk- 300 mg for 8 ounces
Nonfat Milk- 302 mg for 8 ounces
Cheddar Cheese- 204 mg per ounce
Monterey Jack Cheese- 212 mg per ounce
Part-skim Mozzarella- 183 mg per ounce
Broccoli, boiled- 89 mg for ½ cup
Beans, baked- 36 mg for ½ cup
Garbanzo beans- 40 mg for ½ cup
Red Kidney beans- 25 mg for ½ cup
Navy Beans- 64 mg for ½ cup
Collard Greens- 148 for 1 cup
Sunflower Seeds- 33 mg per ounce
Dry Roasted Almonds- 80 mg per ounce
Dry Roasted Peanuts- 15 mg per ounce
Dry Roasted Soy Bean Nuts- 58 mg per ounce
The vitamin you’ve heard about is vitamin D, which is very important for calcium absorption. Vitamin D is so important that it is even added to calcium rich foods like milk. Men and women under age 50 need 200 IU per day and men and women over between 51-70 need 400 IU. When you get to be over 71, you’ll need to crank up the vitamin D to 600 IU. Vitamin D can also be found in different types of fish (salmon, herring, and sardines), egg yolk, chicken livers and cod liver oil.
Here’s how much calcium you should aim for everyday:
Birth to 10 years old = 400-1200 mg
Ages 11- 24 years old = 1200-1500 mg
Men 25-65 years old = 1000 mg
Men over 65 years old = 1500 mg
Women 25-50 years old = 1000 mg
Women over 50 years old (postmenopausal) = 1500 mg
Women over 50 on estrogens = 1000 mg
Women over 50 not on estrogens = 1500 mg
Women over 65 years old = 1500 mg
Pregnant and nursing = 1200-1500 mg
Calcium supplement with Calcium, Vit D & Magnesium would be a good choice such as CitraCal Plus.
Hope that helped
Shelley
Could you suggest a calcium supplement that will give me the calcium I need. With so many products on the market, I am not sure which are the best ones. I suppose, first off, I need to know what the recommended daily intake is. I also heard that there’s no use taking calcium supplements if the body isn't getting enough of a certain vitamin because the body won’t absorb the calcium without it. As you can tell, I haven't a clue where to start, so could you please shed some light this? Thank you, Monica
Calcium status is very important, especially for women. The amount of calcium the body needs changes throughout your life. Although dairy products are a great source of calcium there are other options for people that don’t like or can’t eat dairy products. You should include some of the other foods listed below or a calcium supplement to meet your calcium needs. A calcium supplement is a great "insurance policy" to make up the difference for your calcium needs. When shooting for an amount to supplement with, take into account the amount of calcium that you’re getting from food and other supplements.
Dietary Sources of Calcium
Whole Milk- 290 mg for 8 ounces
2% Milk- 297 mg for 8 ounces
1% Milk- 300 mg for 8 ounces
Nonfat Milk- 302 mg for 8 ounces
Cheddar Cheese- 204 mg per ounce
Monterey Jack Cheese- 212 mg per ounce
Part-skim Mozzarella- 183 mg per ounce
Broccoli, boiled- 89 mg for ½ cup
Beans, baked- 36 mg for ½ cup
Garbanzo beans- 40 mg for ½ cup
Red Kidney beans- 25 mg for ½ cup
Navy Beans- 64 mg for ½ cup
Collard Greens- 148 for 1 cup
Sunflower Seeds- 33 mg per ounce
Dry Roasted Almonds- 80 mg per ounce
Dry Roasted Peanuts- 15 mg per ounce
Dry Roasted Soy Bean Nuts- 58 mg per ounce
The vitamin you’ve heard about is vitamin D, which is very important for calcium absorption. Vitamin D is so important that it is even added to calcium rich foods like milk. Men and women under age 50 need 200 IU per day and men and women over between 51-70 need 400 IU. When you get to be over 71, you’ll need to crank up the vitamin D to 600 IU. Vitamin D can also be found in different types of fish (salmon, herring, and sardines), egg yolk, chicken livers and cod liver oil.
Here’s how much calcium you should aim for everyday:
Birth to 10 years old = 400-1200 mg
Ages 11- 24 years old = 1200-1500 mg
Men 25-65 years old = 1000 mg
Men over 65 years old = 1500 mg
Women 25-50 years old = 1000 mg
Women over 50 years old (postmenopausal) = 1500 mg
Women over 50 on estrogens = 1000 mg
Women over 50 not on estrogens = 1500 mg
Women over 65 years old = 1500 mg
Pregnant and nursing = 1200-1500 mg
Calcium supplement with Calcium, Vit D & Magnesium would be a good choice such as CitraCal Plus.
Hope that helped
Shelley
Friday
Knee-ded Rest
This question came to me via email. I thought it worthy to pass along.
I think I have "runner's knee" because I feel a painful grinding sensation on the lower part of the kneecap during exercise. This is interfering with my main exercise, running. I had been doing leg extensions and hamstring curls at the gym 2-3 times per week, but now I fear this contributed to my knee problem. Since starting those exercises my hamstrings became tighter, and I read that tight hamstrings can exacerbate runner's knee. How can I undo whatever I did wrong and get my knee back to health? Thanks for any help, Jessica K
First a question... have you had your knee examined by specialist? If not, what are you waiting for? The knee joint is complicated and takes a beating during many activities... especially running. Pain and injuries can be caused by numerous activities so don't wait to get it checked out if you're experiencing any significant amount of pain. It's difficult to treat a problem if you don't know exactly what's going on. Your first step should be to see your medical professional or better yet find someone who specializes in sports medicine and/or knee injuries (orthopedist).
So... until you find out exactly what's going on you shouldn't try any specific treatment except rest and ice to reduce swelling and inflammation. Rest and ice can't cause any additional injury and can help a lot for minor injuries. If the pain seems to lessen with rest, you might try some lower impact activities (light walking, aqua therapy, etc.). If the pain returns you probably have a more severe situation and should stop whatever you're doing and get it checked out. Once a diagnosis has been made your medical professional will make some specific recommendations and limitations to help your recover and get back on your feet.
Other things to consider are your running shoes, the surface you run on and the amount of stretching you do. A good pair of running shoes will absorb some of the impact and reduce the stress to the knee joint. Don't forget that running shoes should be replaced frequently as the absorbing quality usually declines before the shoe appears to be worn out.
Where you run is also important. Running on hard surfaces such as concrete or asphalt increases impact and make problems worse. Softer surfaces such as grass, dirt or a running track can reduce the impact to the knee and ease some of the stress and strain. Lastly, don't forget to stretch. Tight muscles can pull the body out of alignment and result in injury and pain. You should always stretch only after your muscles are warmed up (meaning you've broken a light sweat) and should stop immediately if feeling any sharp pains. Good luck in your recovery...
Shelley
I think I have "runner's knee" because I feel a painful grinding sensation on the lower part of the kneecap during exercise. This is interfering with my main exercise, running. I had been doing leg extensions and hamstring curls at the gym 2-3 times per week, but now I fear this contributed to my knee problem. Since starting those exercises my hamstrings became tighter, and I read that tight hamstrings can exacerbate runner's knee. How can I undo whatever I did wrong and get my knee back to health? Thanks for any help, Jessica K
First a question... have you had your knee examined by specialist? If not, what are you waiting for? The knee joint is complicated and takes a beating during many activities... especially running. Pain and injuries can be caused by numerous activities so don't wait to get it checked out if you're experiencing any significant amount of pain. It's difficult to treat a problem if you don't know exactly what's going on. Your first step should be to see your medical professional or better yet find someone who specializes in sports medicine and/or knee injuries (orthopedist).
So... until you find out exactly what's going on you shouldn't try any specific treatment except rest and ice to reduce swelling and inflammation. Rest and ice can't cause any additional injury and can help a lot for minor injuries. If the pain seems to lessen with rest, you might try some lower impact activities (light walking, aqua therapy, etc.). If the pain returns you probably have a more severe situation and should stop whatever you're doing and get it checked out. Once a diagnosis has been made your medical professional will make some specific recommendations and limitations to help your recover and get back on your feet.
Other things to consider are your running shoes, the surface you run on and the amount of stretching you do. A good pair of running shoes will absorb some of the impact and reduce the stress to the knee joint. Don't forget that running shoes should be replaced frequently as the absorbing quality usually declines before the shoe appears to be worn out.
Where you run is also important. Running on hard surfaces such as concrete or asphalt increases impact and make problems worse. Softer surfaces such as grass, dirt or a running track can reduce the impact to the knee and ease some of the stress and strain. Lastly, don't forget to stretch. Tight muscles can pull the body out of alignment and result in injury and pain. You should always stretch only after your muscles are warmed up (meaning you've broken a light sweat) and should stop immediately if feeling any sharp pains. Good luck in your recovery...
Shelley
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