Not too many options, really. You need to let the inflammation go down. Rest, ice, maybe a little electro-stimulation. Years ago, when I had it, it took about ten days for full inflammation reduction. Then, I did a few weeks of strength work to reinforce the knee joint. Haven’t had any issues since. I have kept up some strength work a couple of times per week and attribute some of the lack of recurrence to that.

---

https://www.endurancelab.fit
https://www.teamodz.com
https://discuss.endurancelab.fit

Do you use patellar knee straps? They worked well for me when I was dealing with it, enabling me to run.

I thinks it's different for everyone. I injured my knee in a crash at a CX race at the beginning of October. I was finally went to the ortho in mid-November and he diagnosed me with Patella Tendinitis. His recommendation was physical therapy to help balance out the muscle imbalance. I wasn't able to run nor could I do a bike trainer ride over 50% FTP without pain. Strangely, last weekend I heard a "click" in my knee and the stiffness disappeared. I cautiously tried a moderate bike workout and a two mile treadmill run. Both had no issues. I'm perplexed but happy.

Not ice, heat. Ice may remove the inflammation, but it slows everything down from a recovery perspective.

For the OP, you just got to let it heal. Don't rush it or you'll spend all of next season dealing with the nagging injury. Then, come back slowly into your running kms as your knee can handle it.

I have the same issue since a training camp three weeks ago. Have only swum since then but it still is not resolved. It came from cycling, havent run in that training camp. It really sucks and it seems like the inflammation is still there.

Thanks for clarifying that for me. I meant ice for the inflammation, assuming that it was still an issue. Once the major inflammation goes away, no need for continued icing.

---

https://www.endurancelab.fit
https://www.teamodz.com
https://discuss.endurancelab.fit

See if this helps:

https://www.ncbi.nlm.nih.gov/...2971642/#!po=42.5926

Struggled with it for 5 months last year, no running, some biking but high intensity would result in a painful and swollen knee quickly..

 

Thanks all..........5 Months,, Hmmm...bad enough after 2 and half weeks and no bike or run!

I had it for around 6 months.
Lots of physio, ultrasound treatment, rest and it wouldn't shift.

Someone recommended strength training on it, in particular eccentric work - low and behold within a few weeks I was back running pain free.

Hey Red Barron

What sort of eccentric work if you can share, will give it a go, you must have gone crazy for 6 months!

Let the inflammation go down (no running, cycling for at least two weeks). Get a slant board and start doing eccentric bodyweight squats after the inflammation has gone away.

Mainly leg press and single leg squats on the balance board.

+1 regarding the inflammation going down though.

By 6 months I still had discomfort turning into pain running from about 10mins in but the strength work didn't give me any discomfort at all (if it did, I'd be wary about doing too much).

The analogy I was given was to think about the tendon as a frayed brake cable. By doing the eccentric work you're effectively stretching the threads in that cable back together.

Don't get caught up by treating the symptom, treat the cause of the disfunction which is most likely weak psoas, glutes and core.