|Author:||Sorting Last Post on Top ↓ Message:||
My doctor told me that in addition to rest to try a physical therapy exercise. Sit in a chair with your leg bent at a 90-degree angle, foot parallel to the floor. Slowly kick your foot out (in a controlled movement) so you now have a 45-degree bend. Lower calf back to first position and repeat. 3 to 5 sets of 10 to 12 reps. You should be able to feel it right above your knee.
Glad you're feeling better!
Edited by: ELBALL at: 8/7/2011 (13:43)
That's exactly what I did. :) Thank you both for your advice. I'm trying to take it slow - it's hard! Cross training has definitely helped and so has RICE (as much as I hate it). I also got new shoe inserts for my gym shoes and work - those concrete floors weren't helping matters. I'm happy to say it's feeling much better!
Edited by: DEMIMIJA at: 8/1/2011 (22:20)
now how do you know it is runners knee???? get it checked to make sure it is nothing more serious. once you are cleared and pain free then you begin your return to running, short slow distances to start then build up
Bobby D - Ellwood City, PA
"If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise." ~P.Z. Pearce
"A lot of people run a race to see who's the fastest. I run to see who has the most guts."
I do it because i can, I can because I want to, I want to because you said I couldn't.
5 Mile 41:26
HM 2:02 PR
As a certified running coach this is precisely what I tell my runners...the minute they feel a little twinge of pain/discomfort I recommend that they stop running, allow some time off and then slowly return to the sport.
This is also a good time to review your running plan. Have you been fitted for running shoes? What type of running surface are you running on? Are you giving 48 hours of recovery between runs? Are you increasing your mileage slowly over time? Etc, etc. This is where keeping a running journal may help you see if there is something in your training that is aggravating your situation.
What many new runners fail to understand is that while the body's cardio-respiratory system adapts quickly to running, the musculo-skeletal system (especially the connective tissues) can take a solid year to develop.
I hope this helps and I hope you are back to running soon.
RUN SPARK STRONG!
I've had this before (years ago) and feel it coming on again. Last time around I let it get so bad that every step was painful and I ended up limping for weeks. This time I want to go about things differently - hopefully better. I've decided to take a week off of running and bike for cardio as well as stepping up the strength training (especially for my quads as they seem to be weaker than my hamstrings). I'm hoping after a week of this I'll be able to start running again, though I'm not sure how long my first runs should be.
Open question to anyone whose had runner's knee - is this a good plan? How did you recover and how long did it take to get back into running?