runner’s knee has plagued me for over 3 years now and I’m fed up. i’d like to solve this problem and get my running game back in order. in my particular siutation, it hurts on the inside of the knee, slightly below (petellofemoral pain)
who here has gone through issues with this?
how did you overcome it, and how long did it take?
do you have any advice on specific stretches, exercises to heal it?
thanks for any advice,
kittycat
PS–i have an ankle weight that is adjustable (in pounds), so I’m going to start doing the straight leg lifts and hamstring stretches. also, i’ve started taking a perscription anti-inflam.
KC- I know a good ART professional in Cincy that you should check into. She can losen the tight muscles that help cause some of those issues and her PT is great at offering specific stretches to help with that. (I have delt with this for years too…)
It is not a popular solution, but it the best solution. You have to learn how to run properly. I went through 2 years of itband pain where I would eat painkillers like candy, take 1 month breaks from running and nothing would work.
What works is to learn how to change your running form to a more efficient method of running.
It is similiar to pose running, but much better. Danny Dryer is a great teacher - really teaches you how to get the feel of this new method of running. He teaches you literally from the ground up how to implement a new style of running. Dr Rominov of Pose is more interested in debating people to prove how smart he is.
I’m assuming you mean the runner’s knee that is synonymous with ITB. I suffered from ITBS for years, without knowing it. Finally it got so bad I couldn’t even walk, so I went to my ortho and he diagnosed me with runner’s knee/ITBS. Here is what worked for me:
30 days of no running (remember, though, I was nearly crippled by it, so maybe you need less time off).
A.R.T. therapy - if you can stand the pain, this worked/works well for me.
ITB stretching before all runs over 5 miles (the ball-on-the-butt stretch works best for me, I’ve posted a detailed explanation of this one here at least twice, so search my posts if you are interested).
If I feel even a hint of ITB pain while running I STOP IMMEDIATELY and stretch my ITB. Once the pain starts, its too late and you must switch from preventative to remedial measures (which means you have to walk home). DO NOT EVER ATTEMPT TO “RUN THROUGH THE PAIN.” You can’t. All that will do is produce a season ending injury.
If you have runners knee, you must respect this issue. Your responsible, prudent preventative maintenance will be the difference between a successful racing season and no season at all.
Since learning about ITBS and learning to respect it, my ITBS has had almost no impact on my running. Take it seriously and you can beat it.
thanks. maybe calling it runner’s knee isn’t proper–because the pain is in the inside, slightly below the knee. regardless though, it hurts like a bitch and is pretty annoying.
yesterday the course had a tough hill in it, i know that’s why it flared up so badly.
aside from that though, you’re right. respect it, then things change.
I got through my knee problems by initially shortening my runs and increasing the frequency to 5 runs per week. Then I added the milage using the 10% rule over the next several weeks.
Techincally, “runner’s knee” is ITBS. Part of the problem is that most runners don’t think that the pain is caused by their IT band. That was my problem. I was “certain” that my pain was caused by something in the joint, like bones or cartillage, not the IT band.
By “inside the knee,” do you mean the medial side (as opposed to the lateral side) or do you mean the inside as in “in the core.” If you mean the medial side (the side that would touch your other knee when your legs are together), then it might not be ITBS. But if you mean “inside” as in “inside the joint” then it could very well be ITBS, especially if it is slightly to the lateral side.
i guess i mean the medial side. it hurts just below the knee, at the point where the three muscles intersect. it’s from muscle imbalances and probably some inflexibility…
the usual treatment has been straight leg lift, light weight leg extension (with ankle weight), and lying on my side to do outter thigh strengthening. i want to try anything that will get this on the fast track of recovery.
I had it hit me the first and oly time about 4 weeks before what I had palnned to be my forst marathon. I was at about 17 mile long runs.
I saw the doc and PT. I stopped running completely for a couple months and just worked on the battery of stretches and strenght training drills they gave me.
Some of the drills were leg lifts when sitting and also lying on the floor. First w/ no weight and gradually increasing weight with an adjustable ankle weight. Also single leg stair stepping (when standing on a staircase sideways. If you are short you can use phone book(s). And a lot of quad and hamstring stretches.
I developed a new understanding of the need for stretching and did my first IM 12 months after my flare up. It did not bug me at all during IM training.
I am glad I stopped, healed, and went back in with more knowledge.
There is a bursa (fluid filled sac that prevents friction of tendon on bone) between the tendons of the sartorius, gracilis and semitendinosus muscles, along with the tibial collateral ligaments. It is located inferior and medial to the patella and knee joint.
It can become inflammed – generally from over use or too much intensity too fast.
Early treatment is helpful as it can become chronic if you try to train through pain.
This is one of those conditions that could clear up in days or linger for a long time if mismanaged.
TX – altered training or rest, ice, PT (elec stim/ultra sound), ART/deep tissue massage up into the above mentioned muscle bellies, anti-inflammatories, etc.
Not the best area to inject as the tissues are thin and long term health in the area might be compromised, but I know some long term sufferers (athletes/patients) have had success in this way. Your doctor should comment on that.
i guess i mean the medial side. it hurts just below the knee, at the point where the three muscles intersect. it’s from muscle imbalances and probably some inflexibility…
i second ‘johnt’ and add that it sounds like you know how you got here … now you must heal first … and that is a matter of how long it takes your body … mine took 10 weeks to totally heal meaning no running/biking … then strengthen and STAY flexible - my first marathon was the most painful thing i have ever done … but i let it heal and have since done many short races, another marathon and an IM without any pain what so ever. after healing and strengthening the key for me has been flexibility - i must stretch after every run and if i even feel the slightest tightening of my leg muscles et all during a run need to stop and stretch …
Almost everyone who gets on PowerCranks who have similar problems report correcting the problem without losing any speed (and frequently improving speed) as long as they stop or drastically cut back on their running until healed.
The next best thing would be stop the running on road and run in the pool until fixed.
yeah i should run in the pool more. it’s just so damned boring. maybe if i went early i wouldn’t even realize i was there…since i’m a morning zombie and all.
yeah i should run in the pool more. it’s just so damned boring. maybe if i went early i wouldn’t even realize i was there…since i’m a morning zombie and all.
staying injured can get pretty boring pretty fast.
The bursa is I was speaking of is the pes anserina. Can be quite painful and difficult to be rid of. Blood circulation is sparse. When this flares (in my case from cycling) I have found that treatment up higher into the muscle bellies – that breaks adehsions and scar tissue – is most critical.
Deep soft tissue work.
Once those three muscles relax and the tendinitis at the site subsides, the bursitis resolves as well.
lol…so true! i’m willing to do it. there is no reason why I can’t and won’t. it will probably help me recover faster too…i’m sure it provides some strengthening benefits and will help my calves loosen up a bit.
She can losen the tight muscles that help cause some of those issues and her PT is great at offering specific stretches to help with that. (I have delt with this for years too…)