"Runner's Knee".... need help

wow

Rest, ice, ice, ice and ibuprofen.

Protech knee strap (see site below). Worked well for me when I had a similar problem.

Run every other day for awhile. Stay off hills.

http://www.amazon.com/Pro-Tec-Patellar-Tendon-Strap-Medium/dp/B000Q10T40/ref=sr_1_1/002-6018046-5400801?ie=UTF8&s=sporting-goods&qid=1180297978&sr=1-1

Rest has not worked, I haven't ran a step since mid October. Thanks for the website, though.

I hace the exact same injiry diagnosed as patella maltracking. Was diagnosed mid-Jan and still havent comeback. There has been slight problem an can run okay for about 5-10 minutes before pain kicks in. I had my orthotics fitted 6 weeks ago, had my kneecap strapped by my physio for a week and neither worked. Ive also been doing inner quad, glute and hamstring exercise for 4 months but none have imprpved. My physio says i dont need MRI.

Well, you're not alone, buddy... I don't know why the same doctor who told me it was a "3 week problem, mac" won't agree to an MRI when the f***ing injury hasn't improved in almost 8 months.

Can't you get a second opinion from another doctor? If you can, I'd find one who is a runner and deals with sports' injuires. It seems like an MRI would help to at least confirm your dealing with runner's knee. My MRI confirmed what I thought: I have chondromalacia grade II.

It sounds like you have the same given the pain on the medial part of the knee and the trouble walking down stairs. Does it hurt more after sitting down for long periods of time? Those things are dead giveaways.

Remember Noakes' law of injuries: they don't come out of nowhere; they aren't acts of god. So are you a big overpronator? That's the likely cause. I've heard others say that weak hip abductors, the weak vmo, tight IT band, and a large Q angle can also cause it, though the latter is more common in women. Anyway, something is pulling that patella laterally when you run. It's a frustrating injury because it can be hard to pinpoint the cause. But you need to (1) do your best to figure out the cause and treat it and (2) treat the symptoms as well.

For me, I took a long time off, and while it got a little better it never totally went away. I got the MRI. I got orthotics from a podiatrist who is a distance runner. Find a good one in your area, one who will confirm that you do need them. You don't want them if you don't need them. For me it was the last resort to cure a severe case of overpronating on my right side (surprise, that was the leg w/ the injuries). It's relatively easy to determine how severe you overpronate.

Then I worked on the VMO, abductors, and IT band. As for VMO exercises, I don't find straight leg raises to be the most helpful, but I do include them in my pt, usually with a light ankle weight. What helps me most are quad extensions with the injured leg. But only do the final 15-20 degrees of the extension. Don't do the full range. I also do wall squats (again last 15-20 degrees). I also just lie there and flex the VMO and hold for five seconds. I find that these exercises give me significant pain relief.

Still, there are days when I have pain. I work in an office, sometimes long hours, so at the end it still hurts sometimes. But I've had significant relief, and when I'm vigilant about my exercises I do better. I ran 80 minutes today and have been running about 25 miles a week for 6 weeks.

Good luck to you. I empathize, believe me.

I had the same problem and the same symptoms. It turned out I had a mild case of runner's knee but a very case of plica syndrome. Get an MRI (although it may not show up). If it is plica syndrome, the only way to get better is surgery.

sweet c wrote:

I have a bitching case of "runner's knee" (Patellofemoral Pain Syndrome) that absolutely will not go away with straight leg lifts.

Welcome to the club!!!

Same deal. MRI confirmed grade I chrondomalacia, didn't do much else for me besides that.

Wish I had an answer for you. Take it easy, don't over do physio exercises. You're gonna need to "use pain as your guide " (no joke, I know it sucks), and start running successively pain-free weeks, instead of XX-mile weeks. I'm stuck at ~10-15 mile pain-free weeks, and even then, each and every run is a struggle. If I wasn't so obsessive about running, I'd have EASILY given up by now.

i had a laterally tracking right kneecap a few years ago. i could run 30mi/week but no more. as i still had some real competition goals i had my knee scoped and a lateral release. i was running in 5.5 weeks with no problems since. another poster mentioned a plica as a possibility but 8 months is a long time for anything to stay inflamed.

go see an orthapedic surgeon is my best advice, it's time to see another doctor.

very, very helpful responses... these threads are exactly what makes this board so good

thanks everyone

Thanks I posted in a bit of a hurry last night. As mentioned I am struggling with the same problem as Sweet C (I was diagnosed with lateral patella maltracking) and have felt little improvement in 4 and half months. According to my physio my q angle has gone from 30 degrees back to normalish 17-18 degrees but apart from that I still get the clicking, stiffening and can only run 5-10 minutes pain free. If I do manage over 10 minutes I feel it the next morning. My physio says an MRI would likely be a waste of time and money as my course of physio would probably be the same, however many people have told me to get an MRI as I need my mind putting at ease. Orthotics havent worked, neither has strapping.

In almost every case, there is some underlying structural problem, especially when the pain has lasted for such a long period of time. In my own case, it is a foot imbalance on both feet and Morton's Toe. My solution was leather and cork orthotics. I have been running with them (different pairs, of course) for thirty-seven years now, pain free (I was diagnosed in 1970 by a podiatrist George Sheehan sent me to in New York). So, I would suggest seeing a sports podiatrist. As for the quad exercises, I like the ball behind the back and against the wall. This way you can control the reps very easily, but also the amount of the descent. Good luck, but don't give up!

i had this

try changing shoes.

I do sometimes hear a click in my left foot but have never felt any pain there. I do pronate but orthotics were meant to counter that. I think I might try a podiatrist as Im running out of ideas!

i had the exact same thing...first off maybe get a "jumpers knee" strap which serves the same purpose whatever you want to call it. Then ice after every run, ibuprofene before run...and work on your quadriceps, also stretch them usually it happens if you have weak tight quads...also improve you running efficiency try to not heel strike ...try mid foot striking...dont have to be forefoot...but enough to take off some of the impact on your knee's...also well cushioned shoes...and run up and tall, try not to have your running form slanted...where your hips are behind you shoulders...basically improve running form..take it easy..ice...ibu...knee strap...quadricep leg lift dont do squats they will hurt you badd...then try runnning on soft surfaces like grass

See a reputable physical therapist.

If you get orthotics, make sure they are not rigid. You want to the foot to move as naturally as possible while still maintaining alignment.

You seem to have more of an idea than my physio

I don't understand...Why don't you all just get on the bike or in the pool or something instead of stressing your knees more.

Stretch your quads, hamstrings and achilles REALLY REALLY well before, and especially after, you run. That's the only thing that worked for me. Make sure it's like 15-20 minutes of stretching every day. This should help you run through it and eventually get back.