Depressed because I can't run (!)

I would see a doctor, and maybe get an MRI. Get better soon.

Stop with the lifting! If you can't rollerski, try the rowing machine. Arms and back only if necessary. Absolutely no lunges or squats or dead-lifts or any deep-knee bends. You need to be healthy for when it starts snowing in 3 months.

Easy there, m8.

I know how it feels like not being able to run with runners knee. I was confined to doing nothing in the dorm and all I did was eat and do body weight squats.

Do not run unless you are 100% healed. It will only prolong it and I know because I could have fixed my injury in last December but no, it finally healed in March because I was so stupid and decided to do mini runs.

Be patient and cultivate other activities. Learn how to stretch and make a routine. If you want to prolong your life as a runner, learn how to stretch and earn up because you only got the injury in the first place because you failed to warm up properly.

I can relate big time. When I ramped up my training I slowly developed a knee ache which was diagnosed as patellofemoral pain syndrome. I went into a major depression from having to stop running. The bad news is that was two years ago and it hasn't gotten much better. I think it might be because I procrastinated in going to a physical therapist for too long and my faulty biomechanics became really set in stone. Or it's possible I have an anatomical abnormality.

Go to a good physical therapist as soon as you can. Don't procrastinate! They'll likely have you do glute/hip exercises to strengthen muscles like the gluteus medius which prevents the internal knee rotation. One simple exercise you can start right away is the clamshell (give it a google search), it shouldn't aggravate your knee at all, just be careful to use only your hips and not to compensate with your quads or hamstrings. Good luck, I hope your case improves soon!

Skips Arm Day wrote:Go to a good physical therapist as soon as you can. Don't procrastinate! They'll likely have you do glute/hip exercises to strengthen muscles like the gluteus medius which prevents the internal knee rotation. One simple exercise you can start right away is the clamshell (give it a google search), it shouldn't aggravate your knee at all, just be careful to use only your hips and not to compensate with your quads or hamstrings. Good luck, I hope your case improves soon!

Doctors are terrible with running injuries. They say everything is "runner's knee," and they just tell you to stop running. A good PT will get you going again quick. Though, the poster above is probably correct: You could do a bunch of clamshells and probably be good to go.