Runners knee

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lross84
lross84 Posts: 11 Member
in Fitness and Exercise
Hi,

I've had what I believe is runners knee for the past five weeks. Any ideas on how to cure this that have worked for you? I've rested it, done shorter runs to try and strengthen it, used ice. It only starts to hurt after running for about a mile. Any help appreciated as I'm starting to think running may not be for me :(

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    Rest and ice for longer until it stops hurting.

    See a physio and get it diagnosed properly and get some strengthening exercises for it.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
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    If it's been hurting for several weeks get it diagnosed properly.

    There's a good chance that it's related to hip, glute or core strength but getting it looked at by a professional (physiotherapist, sports medicine dr) can't hurt.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
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    lross84 wrote: »
    I've had what I believe is runners knee for the past five weeks.

    Go and see a physio
  • SueInAz
    SueInAz Posts: 6,592 Member
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    Did you get fitted for running shoes yet? I had knee problems when I was running in the wrong shoes. Getting out of motion stability shoes, which I don't need, and into neutral shoes fixed the problem for me. I can always tell when it's time for new running shoes when my knee starts to bother me again.
  • Bj0223
    Bj0223 Posts: 133 Member
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    I have been running for three years and started to experience what I thought was runners knee a couple months ago. I changed my shoes, rested, added more stretching, new compression pants and used a roller daily. After about a month and still having pain, I saw my doctor. He sent me to a specialist and turns out I have arthritis, nothing holding my knee cap on and multiple other problems. Bad news is I may be done running but good news is I'm saving my knee and hopefully putting off a knee replacement which the specialist said was going to happen in 5-10 years... I love running and this was very hard to hear.

    If rest did not work, see your doctor.

    I'm thinking of buying a bike. There are so many cardio options....at least thats what I keep telling myself.
  • lross84
    lross84 Posts: 11 Member
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    Yes I've been fitted for running shoes. I've flat arches so have to get specific trainers. I guess a professional opinion is my next step!
  • Tracieisfitastic
    Tracieisfitastic Posts: 104 Member
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    Get new shoes
  • socalrunner59
    socalrunner59 Posts: 149 Member
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    Proper diagnosis from a doctor is really the best route.

    I say this because most running "knee" injuries aren't knee injuries.

    Pain on outside of knee is usually the IT Band, the ligament that runs from the hip to the knee. Causes vary, but weak glutes is the most common cause. Overuse, Rest, foam rolling, and a comprehensive glute strengthening program is the usual treatment. Strengthening the gluteus medius and minimus very important.

    Pain in back of knee is usually a hamstring issue. It could be a hamstring to weak to stabilize the knee. Hamstring tendonitis. Pulled hamstring.

    Pain under kneecap (patella) is usually caused by an imbalance in strength between the quads and hamstring. Weak quads cause improper tracking of the knee. It could also be cartilage wear. Tendonitis.

    Overcoming knee pain really starts with a proper diagnosis.

  • jasonsunlee
    jasonsunlee Posts: 48 Member
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    you need to rest those knees. This is unlike most resistance training. Pushing thru runs will only make your injury worse. That is what this is - an injury. If you are eager to do more cardio try running on an elliptical machine. The stationary position will not impact your knee significantly and you should experience significantly less or no pain at all.

    Treadmills are the WORST thing you can do to your body. If you're running on treadmills try to run on some trails. The motion of the belt moving against your strides are what causes your knees to buckle and apply tension with each stride. The fact that the belt moves against you will aggravate your condition.

    There are other ways to get a great HIIT cardio session (rowing, swimming, or as previously mentioned - elliptical).
  • dankaplin
    dankaplin Posts: 36 Member
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    I had a similar experience. Flat arches suck. Orthotics might be good to insert in your shoe or custom trainers.
    lross84 wrote: »
    Yes I've been fitted for running shoes. I've flat arches so have to get specific trainers. I guess a professional opinion is my next step!

  • vespiquenn
    vespiquenn Posts: 1,455 Member
    edited July 2016
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    I am currently dealing with this, and it's making me miserable. Especially because I was told to stop running when I'm less than 8 weeks from my first half marathon, but I also got to the point of no longer being able to walk, so it is necessary I guess. Just frustrating that I may need to skip the race.

    I can't say that I have much more to contribute other than what others have said. Get it looked at professionally, and be prepared to be referred for physical therapy. I thankfully start mine next week. They often will help with the problem issue, which almost never is actually the knee. In the mean time, search strengthening exercises for runner's knee. As mentioned, it's probably due to weak hips, glutes, quads, or core. Or possibly poor running form, which physical therapy can help in correcting.
  • yesimpson
    yesimpson Posts: 1,372 Member
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    I've been to a physio with the same issue and have been advised to cross train, focus on strengthening my legs and core, and after a few week's total rest from running work up very slowly again. If any activity causes discomfort I stop, and try it again in a few days. I have to ice my knee after exercise as a precautionary measure, and have been doing yoga and lots of stretching. As @socalrunner59 said above, my "runner's knee" is actually caused by tightness, inflexibility and weakness in one of my quads after straining it and refusing to pull out of the half marathon I had scheduled 10 days later...

    It's SOOO frustrating, I know, and although I can only run for about 15 minutes without causing pain later on in the day, my leg is starting to feel stronger and less achy and stiff. I am actually enjoying devoting more time to swimming and cycling. Runner's knee can linger for ages (mine has been bothering me since late March, because I put off tackling it properly) so I would definitely find a physio or similar and get them to advise you.

    I hope you get to the bottom of it soon.
  • Jeff_01022014
    Jeff_01022014 Posts: 17 Member
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    I got runners knee around Christmas and couldn't run more than 200 yards before having to walk in pain (after not being able to walk for a couple of weeks).

    I went to physio only once and they gave me a few exercises which I am still doing daily because I'm not cured but I can run. I didn't want to go back to progress with additional exercises because it was too expensive.

    The main thing I do is foam rolling each night. I don't know if the other exercises do anything (and they are hard to describe) but rolling helps.

    I've set PR's at 5km, 10km, 21.1km and marathon this year

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