Horrible runner's knee has made squatting impossible

squirrelzzrule22

Hello friends- I developed pretty terrible runners knee in my left knee about six months ago. The pain comes and goes depending on my training. It doesn't hurt while I run, but it hurts any time it is flexed. It is especially painful at night or right when I get up in the morning. I haven't seen a doctor but I'm positive it is runners knee because the location and type of pain fits that description to a T.

I am still running because I've read the best thing you can do for it is get stronger. I am also trying to strength train for general health and weightloss benefits, as well as strengthening my hip and quad (which supposedly helps runners knee as well.) HOwEVEr, the pain is unbearable if I try to squat or lunge at all, especially with weights. When I check my form in the mirror I am favoring my injured side so much.

I want to continue running and also get fit (especially the booty!) has anyone experienced this injury and have suggestions???

arl1286

I've been struggling with a multitude of knee-related disorders/injuries for about 8 years now. What I would do is ease off on the running and focus on building strength (shoot me a message and I can send you some good exercises-- I spent a year and a half in physical therapy and went from being almost unable to walk to a 90% recovery (I ran a half marathon a few months ago with no pain)). Once you have a solid running base, you're not going to build a whole lot of muscle by doing it. Also, invest in a few braces, and wear them any time you do anything active (running, lifting, walking). I'm a big fan of the Mueller knee straps for lifting and running, and just an Ace bandage for walking.

just_Jennie1

Go see a doctor, preferably one who is a sports therapist, get a proper diagnosis and find out what sort of exercises you should be doing to strengthen the knee. You could be doing more harm than good by not knowing what is actually wrong.

I had an issue with my left foot. I went online and did a Google search on my symptoms and from what I was experiencing everything pointed to a neuroma so I followed what the "cure" was for it. It not only didn't get better but there were moments where I was in excruciating pain and I couldn't run because it hurt so bad. I finally bit the bullet and went to a podiatrist. Turns out I was 100% WRONG with my diagnosis and the things that I was doing were actually hurting me more.

The moral of the story: people can tell you what you have. The internet can tell you what you have. Only a doctor can conclusively tell you what you have.

Mustgetbuff

I have this problem, though in my case it's caused by being flat-footed rather than from a specific exercise. In addition to strengthening your quads, hips, and hamstrings, you can also try taping the knee or wearing a brace, though you shouldn't come to rely on these options as they won't help strengthen the knee in the long run. Anti-inflammatories, such as ibuprofen, can help reduce pain and swelling after exercising, and you should also ice the knee for fifteen minutes after a workout.

Until your pain begins to lessen, maybe consider trading running for another form of exercise, such as cycling or swimming in order to avoid further pressure on the knee. There are also lots of ways to build strength in the legs, and thus the kneecap, that don't just involve standard squats and lunges, such as wall squats, assisted lunges, stretching, straight leg raise, and step ups (for more details: http://memorialmedicalgroup.org/SMIEd/patellofemoral pain syndrome rehab.pdf). If you're still struggling with strengthening the leg, physio can be helpful as well.

ShibaEars

Go see a doctor, preferably one who is a sports therapist, get a proper diagnosis and find out what sort of exercises you should be doing to strengthen the knee. You could be doing more harm than good by not knowing what is actually wrong.

^^This. There are so many things that could be damaged in that area, it can be impossible to tell on your own. I injured the meniscus and MCL in my knee last year. There's no way I would've known if I hadn't gone to a doctor. He was then able to give me exercises & treatments that were appropriate for the injury. I'd hate to see someone injure themselves worse because of the internet.

good luck!:flowerforyou: