This is kinda jumping on the knee/leg injury train...

I have really flat feet and pronate really badly, which leads to some pretty horific knee problems. I try to stafe off injuries by keeping from running or biking a lot, as both seem to aggravate my knees the most. I recently started training for longer distance races, though, and am attempting my first Ironman in August, and have found that the increased training is putting more of a strain on my knees than usual.

Any suggestions either for how to keep the pain away, or for effective cross-training regimes? I rowed during undergrad, so I've taken to using the rowing machines a lot, although I don't know if it will carry over to running or biking.

Any help would be appreciated!

Have you had a professional bike fit? Have you talked to a good running sotre about your shoes? I'm pretty flat footed myself, but have been able to train consistently and pain free based on some good advice and some adjustments to my bike fit, running style and shoes for both.

Seems you may need to work on leg and knee strength as you increase your training along with Jamie's good advice. See the link for exercises and most importantly, go slow as you increase training.


http://www.ultracycling.com/training/strength_exercises_legs1.html

Thanks for the advice. I have talked with numerous running stores about the best shoes, but I'll definitely check into the bike fit and bike/running form suggestion, as well as the strengthening exercises...

Thanks!