I was supposed to run Boston this year… Then I trained 9 moderately tough days in a row and slipped on some ice while jump starting my wife’s car. I made it through a track workout the next day with some knee pain but haven’t been able to run now going on 4 weeks. I’m not sure if it was the brief period of over training or the slip but now I have sharp pain through a certain range of bending just below the knee cap when walking and especially going down steps or after sitting for long periods. MRI reveals fat pad impingement. I am reading to ice a lot and strengthen supporting muscles, improve hip and leg flexibility etc. I am 38 and was running 50 mile weeks building up to 65/wk following the same plan I used to qualify.
What has worked for you?! How long was your recovery? Boston is likely out at this point. Just hoping now to run the flying pig final mile with my 8 year old in May and get back to training this Summer.
I’m also 38, a triathlete, and was diagnosed with Hoffa’s syndrome after I qualified for Kona - 17 months ago.
I started to feel pain in my right knee during brick runs leading to my A-race in August 2021. It takes weeks here sometimes to see the doctor, so I decided not to stop training entirely but rather tried to make them more careful - fewer runs and stopping as soon as I feel pain in the knee. During the race, I felt some pain in my knee but I was able to lower it by finding a new (unnatural) position for my right foot. I was, probably, running like a limped duck but it was the fastest marathon in a triathlon for me.
After that, I decided to rest from running and concentrate on healing my knee. After several ultrasounds by different doctors, an MRI and I was diagnosed with Hoffa’s.
The first doctor suggested starting with cortisone injections. I had several and they helped but not for too long. The rest from running did not help either. I was able to run but sometimes I experienced a sudden sharp pain in my knee (mostly, when putting my feet in an unusual position). After the third injection, the doctor said that we can try surgery but the chances are not that high and it might get worse. Otherwise, we could go with cortisone injections from time to time. But in general, he said that I might continue my training if it is not very painful and I have to get used to living with the diagnosis.
I continued with the training, the pain appeared sometimes but I felt like it limits me. After Kona, I was lucky enough to be referred to a sports medicine specialist. Another MRI showed the same diagnosis but at that time the specialist suggested starting with strength training and also keeping my knee active. In addition to the training, I started to walk every day (so, I set a goal for steps every day and stuck to it) in addition to cycling. I also noticed that in some shoes I feel my knee more than in others and got rid of those.
A bit more than 3 months of the above and the knee feels much better. I cannot say it is completely healed but I can’t remember when it hurt last time. And I’m not entirely sure what steps from the above actually helped. I’m still listening to my body and if I feel pain, I’ll do everything not to make it worse.