Knee injury....HELP!!

#1
Hi lads,
I started running a few weeks ago (running is not my thing!) and jumped staright into it, running every day. I could see my distances getting better but noticed a 'niggling' pain in my left knee. I thought it was just one of those things and decided to run through it (Grrrr).
To cut a short story even shorter i could hardly walk on it. I did the usual RICE thing and took anti-inflammatries and took two weeks out.

Now my knee feels better i'm wondering when to start again and how following my knee injury?

I have also read that these injuries (runner's knee) are quite common.

Has anyone been through anything similar and can anyone give me hope?

Ta.
 
#2
Budgie, slowly is the way to proceed. Try a long walk first, and see how you get on the morning after. Nothing too strenuous, but not a bimble either.

If all's well, then it's a good sign. Give it a couple of days then try a short jog. Progress slowly, and steadily, your body will let you know when you're pushing too hard.

Do you stretch properly before and after running? It can help reduce the likelyhood of injury.
 
#4
Its one of those things, just got to keep streching and strengthing. I have had quite alot of knee injuries and have overcome them by streching and strengthing although I was out of running for a year because of patellar tendonitis.
 
#5
Bugdie,

You say you were running every day - that's too much. Like you I had not run until recently and I picked up injuries running every other day.

You need to take it easy initially, and up the distance / speed work gradually as your body adapts better to the running.

Re the knee injury, as others say above take it slowly at first, rather that than train on it before it's healed

Good luck
 
#8
I would say give it a bloody good rest - several weeks, before running again. Use other means to continue with fitness training. That's what I did.

Caveat: I do not hold a medical qualification - seek advice if it does not improve.
 
#9
5.56mm said:
The_Cad said:
Could be CP, quad execises may sort it.
CP? that callopretamal thing? also know as runners knee?
CP is Chondromalacia Patella and yes it is more commonly called runners knee.

If this is the case (consult a doctor, rather than advice from on here or any other website) a period of rest should be followed by strengthening and increasing the flexibility of the surrounding muscle groups.
 
#10
I had a similar problem a few years ago, after asking on here I was told a golden truth I shall never forget...


'Maybe your socks are too tight'



*edeted 4 spleling*
 
#11
Took me 9 months to get over an injury, and rest didn't cure it.
Stretching controls it. But I still did half-marathons.
PM me if you want to know more.
 
#12
Dwarf said:
Took me 9 months to get over an injury, and rest didn't cure it.
Stretching controls it. But I still did half-marathons.
PM me if you want to know more.
I agree, I don't always think rest is the best way to get overinjurys, active recovery works better. Although when I suffered from chronic tendonitis, I rested alot as walking caused alot of pain never mind running. On the other hand though, when I sufferd from ITB streching before, on and after the run was the answer.

Dwarf did you have CP?
 
#13
I increased my miles quite quickly (not as much as you but still too quickly) and developed a strange feeling on the outside of my left knee after a session of downhill runs.
Turns out it was ITB and I ended up not running for 3 weeks to try and let it heal. Started up again and it was ok for a while but then came back. I've ended up having maybe 4 months off to let it fully heal and started up doing more cycling and squat work to buld up the tendon around the knee to try and prevent it from coming back.
 
#14
Ian1983 said:
I increased my miles quite quickly (not as much as you but still too quickly) and developed a strange feeling on the outside of my left knee after a session of downhill runs.
Turns out it was ITB and I ended up not running for 3 weeks to try and let it heal. Started up again and it was ok for a while but then came back. I've ended up having maybe 4 months off to let it fully heal and started up doing more cycling and squat work to buld up the tendon around the knee to try and prevent it from coming back.
You up and running again? I had it in my hip and knee.
 
#15
5.56mm said:
Ian1983 said:
I increased my miles quite quickly (not as much as you but still too quickly) and developed a strange feeling on the outside of my left knee after a session of downhill runs.
Turns out it was ITB and I ended up not running for 3 weeks to try and let it heal. Started up again and it was ok for a while but then came back. I've ended up having maybe 4 months off to let it fully heal and started up doing more cycling and squat work to buld up the tendon around the knee to try and prevent it from coming back.
You up and running again? I had it in my hip and knee.

I've done a few runs without it bothering me as of yet.

I haven't started regularly getting in my miles just yet, I'm more pulling a few here and a few there and giving it loads of time to get used to the strain and running on grass where ever I can.
If in doubt I'm *sigh* going on the eliptical at the gym or going for a bike ride to try and atleast not waste away fitness wise.

When I start pulling the miles regularly again we'll see how the preventative work and rest has helped
 
#16
5.56mm said:
Dwarf did you have CP?
Probably, and still have, though el quacko over here called it something else.
I originally knacked myself doing a section attack (on a tree root FFS!) followed by a battle march. This waaaay back in '82. (Yes I'm a balding old bugger)
The docs wanted to operate to have a look to see what was wrong, I went to a very experienced acupunturist and oesteopath who had me up and running again in jig time, largely by massage/manipulation of said knee. People may scoff and sneer, but say what you like it worked for me.

Then when I came here I took up running, combined with gym-work to try to compensate for the lack of adrenalin and balance an inside job.
After about 8 years I found I couldn't run as my knee was too painful, my Dad (a doc) mentioned something about traumatic stress, - I was putting in a lot of hill-work at the time, which is a killer on fastish descents.
My osteopath told me that the problem was not my knee but my back, which was pulled out of shape, and that we had to put it back.
So rather than pay him exorbitant wads of cash, I asked him about yoga which he agreed would work, so I took it up, and Presto! I had the situation controlled in no time. Did a few more half-marathons before work pressure and new dogs stopped me.

I think what happens to a lot of us is that we pull the body out of shape through bergen runs, getting cold and wet, sleeping in cramped positions, simply having bad posture in this day and age, etc. etc.
Take a bergen run (which I did in those days) you hold the body straight and rigid for the weight and the stress has to go somewhere, in my case the knees. So often the problem isn't the knee, it is somewhere else, and as much as you stretch or rest the knee you are not getting to the root of the problem.
I do yoga to stretch my entire body which for me works, if I miss at least a weekly complete session my knee pays the price. This is not to say that specific to area stretches won't help, they will, but it is like giving aspirin for a migraine without finding out why the person gets them and cure that.
There are a couple of ways to stretch all the body, yoga is one which I personally find effective, - and you get to meet some fit, flexible women which is a major plus for me, though trying to complete some postures with a stiffy can be awkward.

A superb book is Structural Fitness by John Stirk, Elm Tree books, Hamish Hamilton Ltd 1988 ISBN 0-241-12431-X a bit old now but really worth it, he talks about how the structure inter-relates and how to stretch it. The man has studied various disciplines (mainly yoga and osteopathy) and combined them with suggested workouts, - excellent.
http://www.google.es/search?hl=es&q=structural+fitness+john+stirk&btnG=Buscar+con+Google&meta=
http://www.amazon.com/dp/024112431X/?tag=armrumser-20
http://www.johnstirk.co.uk/
 

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