sup guys. i had a couple of pretty good indoor races and then the tendon in my right knee started hurting. this was in later january. after a few weeks of cross training and rehab i still felt the pain and started total rest. after getting back from spring break last week, i started running again (it's been about 8+ weeks now) and after only 3 runs it's starting to hurt again. what the f**k do i do? this is extremely frustrating.
There are lots of tendons near your knee. Can you be a little more specific?
If something is too tight rest is going to do more harm than good.
Are you running on grass?
Most likely that will let you start back easier than roads or sidewalks.
Most likely you sit too much and you need to make everything a little more flexible.
1) Have you tried regular deep tissue massage, particularly in your IT band?
2) Did you change what shoes you were wearing after spring break or did you keep wearing the same shoes?
3) I'm curious. Do you do lunges? Pistols? Any exercises with your knees?
Do hack squat everyday
You might find this helpful:
http://www.runningwritings.com/2012/03/injury-series-uncovering-role-of-hip.html
The best treatment for runner's knee is a combination of quad and hip abductor/external rotator strength exercises. Stretching your quads and your calves may also help, but the big two are the strength exercises. A lot of people neglect hip abduction and external rotation strength, and it hampers their recovery.
Since this is often a biomechanical problem, you can take as much time off as you like and it will still hurt unless you address the underlying issues—one of which is poor hip strength causing improper hip rotation during running. As your strength improves you should find yourself capable of running further and further until you start getting pain (which is when you should stop). So maybe after a week of exercises you can do 2-3mi easy until pain, so do that, then stop. Another week and maybe you're at 4mi or 5mi. Etc etc.
If 3-4 weeks of daily strength exercises for the hips and quads don't clear it up (yes, building back strength can take that long) it might be worth your while to see a physical therapist who specializes in gait analysis. Occasionally people can have biomechanical problems not rooted in a lack of strength. There are a lot of "hacks" out there so you gotta ask around to find someone who actually knows what they're doing.
I found that rest made mine much worse. What actually helped me out was playing indoor soccer... likely the lateral movements build up all the stabilizing muscles. Try things like soccer/basketball to get rid of the pain.
Oh You Know wrote:
I found that rest made mine much worse. What actually helped me out was playing indoor soccer... likely the lateral movements build up all the stabilizing muscles. Try things like soccer/basketball to get rid of the pain.
really? that's a pretty crazy solution
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