Never healing knees! Please help!

How can I get this to stop?

Wow, I cut and was gonna past my question but forgot to bahaha.

Creatine ?

eat plenty of Steak and hamburger ?

Stop torquing your knees.

Make sure you are running on flat surfaces, meaning side to side. Stay away from crowned roads and any other cantered surfaces. Sidewalks and roads are fine as long as they're flat.

Stay off of rubberized tracks, especially with rubberized training shoes. The rubber grabs and locks in your knees so they are not able to rotate the necessary 12 to 15 degrees.

Take a good look at your shoes. Place the soles together and see how they fit. If they fit perfectly, that is good. If they touch in the middles but not at the base of the heels, that is not good as it means your heels are twisting and torquing your knees with each stride.

Also if there are flares going beyond or to the sides of the heels, that is not good as the flares also twist your knees and torque your heels. I use a grinder and grind all the flares, and also any rubber from the soles that keeps the shoes from fitting together. It's okay to have a little rise where the shoes don't quite fit together close to the ends of the heels but this should be minimal.

In the meantime keep icing your knees and allow them to get better. Most important are (1) the surfaces you run on and (2) the type of shoes that you wear.

did you happen to switch shoes prior to your "injury"? If not, perhaps you've been in the wrong shoes all along. Experiment with different shoes until the issue goes away. Worked for my patellar tendonitis.

do not stretch at all, stretching aggravates swollen tendons

try pederson step-ups twice a day, two sets of 10. standing on a step, take one leg off, then bend your knee with the other for a 6-count. also try a kneestrap (the kind that is a thin band right under the knee--this was especially helpful for my patella tendonitis).

When your patella tendon first started troubling you, your quads were probably too tight. The solution at that stage is to take a few days off and stretch your quads (painful). However, the longer you run on this problem, the more degeneration of the tendon. Get a second opinion. Look after yourself.

J.R. wrote:

Stop torquing your knees.

Make sure you are running on flat surfaces, meaning side to side. Stay away from crowned roads and any other cantered surfaces. Sidewalks and roads are fine as long as they're flat.

So does that mean grass is odd limits if its a little uneven? Because its easier on the shins and stuff, but does seem to stress my knees. I currently only run on pavement though.

And wow I just realzied it might be my shoe type. I went from traditional clunky trainers to lunarflys and then kins. I dont think that it was caused the problem, but ill try anything.

Also, should I stretch or not?

Both of my school's trainers said that I should stretch, but Ive heard conflicting advice.

If you are in the acute phase of an injury (very swollen tendons, for example), do not stretch. Wait for inflammation to subside.

I've had the same problem for years now, from sophomore year in highschool to my senior year in college, I've iced, stretched, pretty much done everything to make it feel better, some days better than others. My secret is just to run through it, I even stopped icing because it makes my knees too tight the next day. So basically run through it, don't take more than a day or two off a week becuase it just tightens everything up. Usually takes me about two or three weeks to finally feel fully better. My knees always hurt when I build up milage or when I'm in really good shape which is usually at the end of the year.

Grass is excellent. When talking about torquing your knees, I am speaking of hard surfaces. Any time you can run barefoot on the grass, this is great for your feet, knees, and your legs.

Barefoot is best provided the surface is suitable, minimalist/racing shoes are usually best for harder surfaces, clunkers are not good because they are heavy, have big soles and torque your knees more than any other type of footwear.

Most important about shoes is to make sure the soles are even and that you get rid of any flares, as pointed out earlier.

I would never ever stretch an injury, as the injury shows the area is already compromised. Stretching would cause further injury and delay healing. Instead of that, use plenty of ice and ice water to reduce inflammation and promote healing of the tissues.

I have found it best to ignore any advice by any professional advice givers, as they are in the business of keeping people injured in order to keep their jobs and/or make more money etc. For example they usually give the advice to do the opposite of what is going to help the tissues to heal, and what they say doesn't usually make any sense.

J.R. wrote:

Grass is excellent. When talking about torquing your knees, I am speaking of hard surfaces. Any time you can run barefoot on the grass, this is great for your feet, knees, and your legs.

I would never ever stretch an injury, as the injury shows the area is already compromised. Stretching would cause further injury and delay healing. Instead of that, use plenty of ice and ice water to reduce inflammation and promote healing of the tissues.

What if the only grassy areas i can get to are super uneven? Isnt this bad?

And idk if its really "injured" at this point, its just occasionally sore, and theres a persistant feeling that the kneecap is rubbing wrongly.

???afoehasappeared??? wrote:

What if the only grassy areas i can get to are super uneven? Isnt this bad?

That doesn't sound good to me.

And idk if its really "injured" at this point, its just occasionally sore, and theres a persistant feeling that the kneecap is rubbing wrongly.

That is an injury.

The rubbing shows that the knee is not tracking properly.

Take care with the surfaces you run on, and your shoes, so your knees can heal and not cause any more serious problems.

You have to do the exercises even when you feel good.

Print out the two pages of the exercises shown on the top left of this page. Use more and more resistance (stronger elastic bands) as they get easier. You need to strengthen the knee!

Also... try balancing on one leg during the day. This also strengthens the knees and ankles: Works for me. Remember to keep doing it even if you are not having any more problems.

http://www.summitmedicalgroup.com/library/sports_health/patellofemoral_pain_syndrome_exercises/

You could probably also benefit from this hydrotherapy:

http://ibodycare.com/Vascular_Flush.pdf

This is the link but I don't know how to make the whole thing underlined with a space in it:

http://ibodycare.com/Vascular

Flush.pdf

Take 3 months off. You'll be amazed.

If that's not possible, do sort of a half lunge and feel below your patella for the tendon. Wrap athletic tape around it twice. Repeat with other leg. Running with tape will take getting used to but the pain will go away and it will fix the alignment. This is a temporary solution only. Eventually, you gotta take a good chunk of time off. 3 months did it for me.

I've been dealing with patellafemoral pain syndrome since last February. Its onset coincided with an increase in both mileage and the amount of tennis I played.

After running through the pain as long as I could I finally gave up and took a six-week break from running, but not from tennis. The pain certainly subsided but didn't fully abate. I started running again but found myself feeling the same pain as before.

I've recently gotten religious about using a foam roller -- multiple times a day, before and after any bout of exercise, first thing in the morning and last thing at night. Quads and IT band, over all possible angles. It's helped a great a deal.

I've also learned to guard my stride while running, which for me has meant shortening it. Although I now get flak for my "choppy stride," changing it is probably for the better -- I was likely an overstrider prior to.