I was forced to shut it down because of kneecap pain ( possibly runner's knee although with these things it's hard to tell) Found I couldn't train through it and it was hurting even to walk post-workouts. Now I feel no pain but won't it return just as easily as soon as I start running again? What should I do?
Depending on the status of your knee, you may want to consider implementing a strengthening program before jumping right back into it.
You could be describing my current predicament.
I've been dealing with runner's knee (patellofemoral syndrome) in my right knee for a few months now. Two weeks ago it was on the cusp of breaking down and finally did last week.
I took a day off, tried to run and realized I couldn't, repeated this sequence the next two days, then resigned myself to a week of no running. My knee is improving but I can tell it'll require at least a few weeks of zero running to heal sufficiently enough that I can be reasonably confident it won't return when I resume.
In the meantime I've been stretching my hamstrings and doing body-weight exercises, like squats, much more frequently than I was. And because my knee is visibly swollen I've been icing it regularly. This seems to help.
I think the recommendation to begin or continue strengthening exercises is a good one.
wbbv, you say you feel no pain. Does this hold true for the entire range over which you can flex your leg? Even with all your weight on that leg?
I ask because my pain is worst when my knee is flexed at a certain angle -- and with my weight of course put entirely on that leg. This is what most hampers my running: I can guard against the pain by running with a short, choppy stride, but of course running fast or uphill leaves my knee unprotected.
Good luck with your injury.
SMacL,
I feel your pain. It sound slike your injury is far more progressed than mine ever was, because I never siffered from visible inflammation and the pain goes completely away after 48 hours of non-activity. That means I can flex my knee, do body weight squats, etc..without causing any discomfort. But once I take up running, especially any run over 3 miles, the pain is intolerable. I tried to train through it, and I'm surprised you lasted for a few months that way, because for me it only tookm a couple weeks before I realized even a slow jog or warm-up caused sharp pains.
To be honest, this whole thing has me baffled. I hate not having a sure diagnosis or "plan of recovery"