Runner’s Knee

Awhile back I was getting a lot of questions about running with bad knees, so I wrote this post. Fortunately, at that time, I had not really experienced any severe knee issues. Ever since the half marathon though, I started to have some knee pain. I was tapering for Steamtown at this point, so I cut back tremendously on mileage. I made it through Steamtown successfully, but due to the steep decline for the first 9 miles of the course, the knee pain I was experiencing was exacerbated. My dad and I took an entire week off after the marathon to recover. The muscles soreness faded away, but the pain in my left knee lingered. I have come to realize I have one of “The Big 5” (running injuries that is): Runner’s Knee.

I decided to do some research because I have been longing to run again, more for my mental health than for physical gain. Here are some helpful links I have found:

Runner’s World- Patellofemoral Pain Syndrome (Runner’s Knee)

Time to Run- Chondromalacia (Runner’s Knee)

Runner’s Knee Defined:

According to the American Council on Exercise:

“The knee cap joint, is a common sight of pain which has been referred to by different terms, such as runner’s knee, jumper’s knee, etc. It is generally caused by two things: decreased hamstring and calf flexibility, or improper tracking of the patella (kneecap) in the femoral groove.”

Runner’s Knee Explained:

“The patellofemoral joint is under constant eccentric stress during ballistic activities such as running and jumping. This stress is similar to that placed on a car’s brakes. The quadriceps muscles are constantly absorbing shock and decelerating the leg. If the muscles are not trained eccentrically, they will fatigue earlier. This fatigue can lead to changes in the client’s movements and sometimes a substitution of other muscles to absorb the shock to the lower extremity.”

Prevention:

1.) Perform hamstring and calf flexibility exercises to reduce the stress on the quads.

2.) Eccentric (with gravity) strength training should be done if you are predisposed to injuries in this area.

Treatment:

1.) Ice

2.) Anti-Inflammatory

3.) Reduce mileage and intensity. Avoid hills (uphill & downhill)

Today was the first day I have run since the marathon. It was an easy 3-miler and the knee felt pretty good. Still not 100% but it has definitely improved.

Good luck to everyone racing this weekend, Especially Jaime and Stephanie. Stop by their blogs and wish them luck. Stephanie is running her first marathon and Jaime is going for that BQ! GOOD LUCK!!!!!!!

Question: Have you been sidelined with a running injury in the past? What was it and how did you handle it?