Runners knee

estelle74uk

I have got this unfortunatly, after only starting running a little while ago. Maybe it was the old shoes I was wearing, then I got new ones!? Doc wasnt much help!

Any advice? I have looked on the internet for exercises to do to strengthen quad etc. Is it worth taking anti inflammitories(?).

Anybody who has had it, I would be grateful for any suggestions please.

Thanks, Rach

FemininGuns

Normally runners knee (in my experience) is running too fast or too far too soon.

I had it, kept running without anti-inflammatory (which don't help)... I just slowed down my pace until my muscles could build-up enough to support my running. I've gone on to run 1/2 marathons and marathons and have been running for 4 years now.

Sneakers are important - go get assessed and get fitted right for your sneakers. Make sure you stretch before (google dynamic stretching) and after (static stretches).

Strength training is important, just as important as cross-training (replace one or two of your runs with a lower impact exercise such as swimming or cycling). If you want a true assessment and support for your injuries as a runner - go see a sports physiotherapist - they are golden!

Dom_m

See a physio. And stop running if it hurts (seriously, this part is important - don't try to 'run through the pain', that just makes the recovery process take longer).

I had bad knee problems after running an ultra-marathon. It kept me from running for about 6 months. The physio gave me a bunch of exercises to do, although I was a bit lazy about doing them (would probably have been fixed in 3 months if I was better at that). Also, get regular remedial (deep tissue) massages. If you'rve got private health insurance they usually cover a lot of the cost of that sort of thing.

The other advice is how you train. Don't try to go too fast, too far, too often. Gradually build up your running. You don't need to do a pb every day (this is kinda my problem).

I ccouldn't give more specific advice without knowing the details of your injury - there are different parts of the knee that can be causing pain. In my case it was a strained ITB and glute, but there are other things that could be the problem. You might need an x-ray to see if you've damaged cartilage or if its just muscular.

Auntamy2

I also got Runner's Knee recently after steady exercise of about 7 weeks. Instead of my primary care doctor, I went to a Chiropractor that specializes in Sports Medicine. He is doing some heat and eletrical therapy on my knee, but encouraged me to continue my exercise regimen - just don't do the things that aggrevated my knee worse. As far as the bike, I had my seat too low and created too much strain on my knee. Of course, take some ibuprofen, stretch before and after and ice after your workout. He stressed the importance of catching this and treating it early instead of waiting until it gets worse! Good luck!!

estelle74uk

Thanks alot for your responses. I think I also probably went to fast too soon, doing hill sprints as well. Just wanted to get back into it again and was getting good. Such a shame.

I havent run for about 3 weeks now since it started, it was too painful to run on so havent gone back to it yet. Had trouble walking down the stairs frontways, but the last couple of days can go down straight, hopefully thats a good sign.

Have just been doing body weight exercises instead. Couldnt do rowing as that hurt it, also the stairmaster. Hate the crosstrainer and think bike is boring! Will keep doing the stretching exercises.

The doc wouldnt give me an xray, said that they probably wouldnt see anything. He was no help whatsoever. Will see how it goes, will give it another couple of weeks, if im not better will go so somebody else.

austinusn

Hi -- I used to have this problem long ago (still do occasionally) but the immediate thing I thought about were what kind of shoes are you using? I use to have problems with knees/shin splints until i went to a runners store, they evaluated my foot/step, running style etc. they suggested a running shoe and told me to come back if i was still having problems.

The pain went away almost immediately though it took a little time to adjust to the new shoes. The running stores are sometimes more expensive but worth it for me to know i'm not running in any pain and potentially causing my body damage.

Good luck

Azdak

The vast majority of "runners knee" type injuries, esp the ones that occur as a result of the training described are due to muscle imbalances. Essentially, the patella (knee cap) is being pulled out of its groove and that is causing the inflammation.

The first step is to reduce the inflammation. This might happen with rest, it might require therapy--depends on how bad a case of inflammation has occurred. In severe cases, the pain can be stubborn. In some cases, you can use a special tape to hold the patella in place while exercising--this allows you to continue an exercise program while you are recovering. It never worked for me, but it has worked for many others. Again, this is something that a therapist would decide was appropriate.

For full recovery, you must undertake a comprehensive rehab program. Exactly what exercises are involved would depend on your specific characteristics. The rehab program will involve stretching, functional strengthening, some open-chain work on the quads, and proprioception balance exercises. If you skip the rehab, you will likely develop chronic problems.

Once you have recovered, you must include things like lunges, squats of various types in your routine if you wish to continue running after you reach your 30s. It also helps to do cross training like cycling, stair climbers or something that emphasizes quads.

Good shoes are important, but in my experience, cannot solve the problem by themselves. Supplements are useless for this condition and braces should only be used under a doctor or therapist's supervision and as a last resort.

estelle74uk

Ok thanks for that. Unfortunatly I cant afford therapy for it at the mo, so will have to resort to doing the exercises that I found on the internet. Will be doing them every other day. I shall use a support stocking whilst doing extra stuff, ie cross training, but found the last time I went the stairmaster was hurting the knee which was a shame, the ellepitcal was ok though so may just use that for now.

Im just using the bodyweight exercises at home for now, any other weight will be too much for it. Lunges, squats, pulls ups etc. Putting an icepack on afterwards as well. Not sure whether the imflamation cream will help but will try that too.

I will be patient. I am 35 so gotta be careful not to ruin it for later on!

Thanks for the advice.

Rach

tmontgomery69

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