Runners, jumpers, and other athletes such as skiers, cyclists, and soccer players put heavy stress on their knees. Runner’s knee is a term used to refer to a number of medical conditions that cause pain around the front of the knee (patellofemoral pain). These conditions include anterior knee pain syndrome, patellofemoral malalignment, and chondromalacia patella.
I have no intention of giving up running. Outdoor running is my therapy, but my knees are clicking and crunching too much. I’ve been told to stop running for about a month - fair enough, but I want to get back into it ASAP.
My husbnd is going through regular physical therapy and massage to help his chondormalacia patellae. He suffered from knee pain and was misdignosed so many times as just a runner’s knee. Nothing was helping him and he was afraid that he had to stop playing sports or exercising. Eventually a good orthopedic surgeon did an MRI on both of his knees and then develop and physical therapy program for his condition. He goes twice a week for the therapy and muscle massage and his follow up is coming in a week or so.
He also got his feet analyzed and turns out that due to his flat arches he was overpronating and that was causing amisalignment of his body. He has gotten proper insole fitted to his shoes and already noticing a difference.
Make sure to gets proper diagnosis of your knee pain from a good orthopedic doctor and also get custom fittings and shoes from a special running shop. Yes you may need to temporarily stop your regular running but you can makeup for it in physical therapy sessions and indoor excercises.
I’ve been told my front thigh muscle (the muscle that wraps around the knee ) is strained from over use. I have to get it massaged. I do have flat feet too … hmmm
I need to get new shoes. Thanks for the suggestions … but I seriously detest indoor exercising. Outdoor exercising does it for me.
If you have runner’s world or runner’s revolution go to them. They have good knowledgeable staff who will guide you to choose proper shoes for your feet and activity.
Also the PT recommended these insoles. Superfeet Premium Insoles
That’s what I have. Years of plyometrics and basketball on flat feet has resulted in low back pain and pain in my VMO (the muscle right above your knee).
icing helps a lot, especially after vigorous workouts
take a few weeks off. It is difficult to do, but you need to give your muscle a break. Try swimming, or ellipticals in the meantime
Get some orthotics. It creates a natural arch for your feet. A physiotherapist should be able to help you with this. I wear them everywhere now.
Try doing squats, if you do weight training, with your feet pointed slightly outward. It provides greater activation of your VMO, which can help strengthen it. You have to make sure you use a light enough weight that you go sufficiently low
My left foot is kinda flat, hence the bad left knee(with the clicking noises and all). The knee isn't too bad now, but it starts acting up if do leg work. Guess I can delay surgery for another decade or two, just by being careful. The flat left is annoying, I'm conscious of it whenever I walk without my trainers.
Running on hard surfaces is big no no for me. I've been thinking of investing in a bicycle, since I rode my friend's this Tuesday. That should remove my flat left from the equation. Love doing squats ass to the grass style, don't need any equipment for them.
I tried running with orthotics but they were actually hurting the arch of my foot and cut into me so I stopped using them. I think I need to get better shoes.
I do a lot of squats, lunges, etc. but what triggered this injury is dynamic exercises that involved a lot of jumping. It seriously did my knees in. I am taking a few weeks off but I hope to be back to running sooner rather than later.
how much are you running? has your running volume changed recently? how long have you been a runner? are you sure your running shoe is right for you?
most knee issues for runners are temporary - the most common "runners knee" is because your quads are weak (running hardly uses the quads, while using the muscles along the back of your legs heavily) and your kneecap ends up not tracking the way its supposed to. this is easily fixed with quad exercises - squats, leg extensions, box jumps, biking/spinning, etc in as quick as 2-3 days.
even healthy knees can go crackle pop all the time. doesn;t mean much. but pain definitely says something isn't right.
orthotics is nonsense, please dont get them. it is like using a crutch and not letting your feet do what its meant to do. i'd recommend trying out a pair of shoes that don't have a big heel-to-toe drop. these let your feet land more naturally. anything less than 4 to 6 mm should be good for your feet, ankles, knees..
And I was about to open a thread on how to start training to be a runner... :/ Sorta changing my mind but I still envy the level of fitness one can attain with running.
I've been running since May. I used to run a lot before my back issues, then had to stop everything. I began again in May. I was fine up until the first week of July. I think it could be because I started running with a faster group, and also my running shoes. I will go to the Running Room today and get new shoes.
I'm not a fast runner at all, but my speed has definitely picked up. I've been pushing myself more. Pain is only in my right knee.
I'm going to start again on Monday. I've only worked out once in the past 2 weeks. It's depressing ... and I want my muscles on my arms to develop some more. I can still do upper body, if not running. sigh
i would say it is normal to experience a bunch of aches and pains etc 2-3 months into running regularly. part of being a regular runner is having to listen to these aches and pains and deciding if they are friends or foe. a little knee pain is common for some runners as their bodies toughen up. unless you have twisted your knee while landing (extremely unlikely for running) your knee is just a bit sore. it is a good idea to take an easy week. maybe run for half the time you usually run, and use the extra time to do some simple core work - planks, side planks, supermans, helicopters, which will pay back in your running (as well as back issues). or spend the same time on spinning, your endurance will stay up, and your quads will tighten up.
If you're scared of weights, you should switch to calisthenics. Pullups and pushups would do wonders for your upper body strength and you won't be using weights.
) is strained from over use. I have to get it massaged. I do have flat feet too … hmmm