runners knee experiences?

pimpin_po

Hello all! I'm afraid that I've developed the dreadful runners knee. I upped my weekly mileage 10 miles in one week and ta-dah, runners knee is now here. I'm haven't worked out since I've got this and don't really know what to do with my life anymore (hahaha)
So anyone with experience with this will you share? I have to know there's a light at the end of this tunnel ... I've been resting,icing, stretching everyday.... when can I run again!!!

Sinisterly

I'm not sure, but whatever you do, don't push yourself too much.
My knee problem didn't come directly from running, but from shattering it some months ago trying to not crush a cat.
Took the blow to the knee instead...`

silencioesoro

Oh, it's the worse. What my PA suggested when I had the problem was to stay off for it for a couple weeks, then start off slow again with ibuprofen and light impact exercises. Just be real careful about upping your mileage - because of my knees I only up it a half a mile a month.

D_T_H

There's no good answer to when your knee will feel better. Recovery time depends on your particular case. Keep in mind that people heal at different rates.

While you get better, try out a new activity that won't aggravate your runner's knee. For instance, if you're a jogger, do laps in the pool instead.

Whatever you do, don't rush things. Don't return to your old level of physical activity until:

You feel no pain in your knee when you bend or straighten it.
You feel no pain in your knee when you walk, jog, sprint, or jump.
Your knee feels as strong as your uninjured knee.
If you start using your knee before it's healed, you could wind up with permanent damage.

How Can I Prevent Runner's Knee?

There's a lot you can do to prevent runner's knee. You should:


Keep your thigh muscles strong and limber with regular stretching.
Use orthotics -- inserts for your shoes -- if you have flat feet or other foot problems that may lead to runner's knee.
Make sure your shoes have enough support.
Avoid running on hard surfaces, like concrete.
Stay in shape and keep a healthy weight.
Never abruptly increase the intensity of your workout. Make changes slowly.
Wear a knee brace while exercising, if you have had runner's knee before.
Buy quality running shoes and discard them once they lose their shape or the sole becomes worn or irregular.

Unknown

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drewmmm

Good luck with that -.- I rested my knee for about two-three weeks before I thought everything was fine and went for a short jog. That was a week ago and it still hurts. I am bored to death now, I can tell you.

aswearingen22

Upping that mileage more than 10% a week is a killer, so sorry.

Besides the obvious icing and ibuprofen to reduce any inflammation, and staying off of it, if it were me, I'd make an appt with my sports chiropractor. He does more PT type things along with ART, dry needling, etc. Every time I've had a running related issue and gone to him, he's fixed it easily (locked up piriformis, tight hamstring causing pain around 12 miles into long runs, knee pain, etc). It's worth a shot if you can find someone. Check with other local runners or your local running store, they likely have someone they'd recommend.

kdeaux1959

Don't increase milage too quickly.. of course 10 miles per week should not be too bad. I have occasional knee issues and find running on a treadmill absorbs the shock better and I can tolerate it. By all means, nobody on these boards knows exactly what you are experiencing so I would recommend seeing a physician first for evaluation and make sure it is not worse than we think... Then start out slow and work your way back up; again, I personally find running on a treadmill helps absorb the shock and I am able to run again (after not running for quite a long time)... Best wishes to you.

ROBOTFOOD

Bummer about the knee problems. I have never had any (knocks on wood). Distance racing for 6 years now. Maybe try cross training for a while, IDK. Running on treadmills, grass, dirt will be easier on the joints. Also, not a good idea to add 10mi that fast. Build it up over time. Increase weekly distance 10 - 20% per week. Once a month or 2, have a shorter easier week.

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I do know that you are going to get better answers on the Runnersworld.com and Letsrun.com forums. Check em out. Good luck, hope you find a solution so you can get back to running.