Bad knee wrote:
Please help an injured runner. I just want to train again
Phase 1 - Stop running temporarily. If you have any swelling in the knee joint, reduce swelling using rest, ice and NSAIDS. Don't stretch until swelling behind the patella has abated as increased pressure from stretching can cause further damage.
Phase 2- Once the swelling disappears, stretch the quads using static stretches. For just about any knee injury brought on by increased mileage, the root cause is quad tightness. Adjust the angle of the stretch to target exactly what hurts. This will probably be painful, but persist with it. Lengthening your quads will enable them to strengthen comfortably later on when you resume running.
A little patience and doing the right things in the right order will pay off big time down the track.
Good luck.