Winter Injuries
Top/Inside of knee cap pain 12/27/2011 7:31AM Reply | Return to Index | Report Post
Started up running 2 weeks ago after 2 weeks off. Had weeks of 47 and 64. My average mileage is usually around 85 mpw. Yesterday i had soreness on top of my knee cap the last couple miles. It hasnt gone away since. it feels like its bruised or like I slammed it into something. I'm not too worried I'm just gonna ice it but any ideas help!
FogRunner
RE: Top/Inside of knee cap pain 12/27/2011 9:44AM - in reply to Winter Injuries Reply | Return to Index | Report Post
Your hamstrings are likely too tight, forcing the condyles (balled end) on the end of your femur forward in the tibia cartilage cups. The tibia is forward and pushing on your kneecap with too much pressure.

You need to stretch the full linkage from your heels-knees-hips simultaneously. Standing, put balls of your feet up on a 1 inch or 2 inch book, toes straight ahead, bend over from hips to touch toes as best as you can. Tighten your quads to gently lock your knees. Feel the tendons and ligaments stretch in the deep back of your knees. Be patient. Breathe, relax. I also recommend the yoga "downward dog" stretch with knees straight.

These stretches work instantly and reliably for me.
yagtash
RE: Top/Inside of knee cap pain 12/27/2011 3:03PM - in reply to FogRunner Reply | Return to Index | Report Post
i get the same pains when i start running after a long time off. it goes away after a hundred miles or so for me. definitely the same feeling though, like a bruise on the upper inside corner of the patella.

FogRunner sounds like he knows a thing or two more than I do though.
dhall
RE: Top/Inside of knee cap pain 6/11/2012 6:14PM - in reply to Winter Injuries Reply | Return to Index | Report Post
So what happened with this? did it clear up? I'm having the exact issue right now, normally hit 100mile week, took some time off after track and started running again, started hurting after a few days and hasn't went away, I'll take 3-5 days off and start again but to no good. How long did it take to clear back up? any information is helpful