I have never really had any major knee issues, but about 2 weeks ago I started having symptoms for runner’s knee (inside edge of kneecap) There was never a pop or a twisting actions. It just started to hurt a little when I bent my knees. I have reduced my mileage and started doing some stretches and exercises to build strength. It seems to be getting better, but how long does this take to get better? Is there something more serious going on?
It doesn’t ache or anything, just a little twinge when I go down stairs or deep knee bends.
Tonight I went for a run and it was tight to start the run, but felt better about a mile into the run and was fine the rest of the run.
My 2 cents and a Dr will probably follow saying my advice will cause you to have to cut your leg off below the knee. So 1st, go see a Dr… In 2004 training for a marathon, got a major burning sensation that put me out for a while. The MRI found nothing, and Dr gave me a support brace and steroid shot. Allowed me to drag my leg through the marathon. For several years could never run/train properly. Finally was able to go from heavy support to medium support brace to now where I’m just wearing a Tommy Copper light support sleeve. (no, I don’t work for TC) So maybe try a light support brace until you can strengthen it back up.
What you described sounds similar to I’m going through right now. I’ve been searching all over slowtwitch for knee pain that mainly happens when the knee is bent. I feel a sharp pain underneath the knee cap when the knee is bent at a certain point and bearing weight. Other than that, no swelling or pain when walking or sitting for long periods. Were you able to figure out what was wrong? Have you recovered? This issue is driving me nuts; Any information provided would be much appreciated.
Could be a couple of things. Does sound similar to what happened with me. First I had an ITB issue which presents as pain to the right of the knee, really the best way to get over this is strength excercise for the glutes, quads and hamstrings. It could also be a patella femoral issue where the patella isn’t tracking properly and so causes irritation to the femur. This present as pain under the kneecap. I have this as well.
I’m doing yoga, foam rolling, lots of stretching, massage and Physio. Plus lots of things like hip bridges, ham strong curls while having legs on a Swiss ball with your bum raised off the floor. Then more stretching.
Most likely Patella Femoral Pain…sounds like it is generally mild. Probably if you don’t overdo it you will be fine. I recommend seeing a PT just for precaution.
Twinge when going down-stairs or trying to do a single knee bend, eh? Very common symptoms of PFS. Basically it sounds like there is a slight tracking issue where your patella meets the femur, thus you’ll collect some inflammation in there.
The key is knowing when to stop and not trying to push through it. It will only get worse by trying to push through it. All of the replies thus far have provided sound advice - rest, ice, anti-inflammatory pills, fish oil, and light stretching is all wise. Typically, it won’t hurt much on the bike or swimming unless you are doing kick sets or big gear work.
I’ve had this multiple times and for me it’s usually one-two weeks of no running, and then using an ArcTrainer/Elliptical a few days before running. Try to avoid running downhill if possible on the first few runs. Typically if you give it a week or two, and stay consistent with treatment it isn’t a big deal. If the pain becomes bad enough that you cannot run, then go see a doctor. Most people know the difference between a twinge and a larger problem
Remember - you won’t lose fitness not running for a week or two…it’s an inconvenience, but you’ll come back running with no pain and won’t miss a beat. Just don’t rush it. Good Luck