Runner's knee

[Conor]

I managed to get a transferred spot for TNF. Very pleased as I've been training hard like everyone else. However, I ramped up the miles recently and ran a 35 miler and 2 weeks later, back to back weekend runs (20 miles each). Base mileage has been around 50 miles per week (Sunday runs have been consistently 20 milers since New Year) with 3 gym sessions (45 mins bike, weights and a lot of stretching exercises) since New Year. Nonetheless, I picked up some knee pain on a 20 miler last weekend. It dissapeared when I walked, and I have cross trained pretty hard over the last week. I think it's just runner's knee, so have backed off the running and done strengthening exercises. So, that's 9 days I haven't run, I have no more niggling in the knee and am going to resume in 2 days. My plan is to do 15 minutes on the treadmill after doing my cross training. The next day, up it to 30 mins and see if everything is ok before resuming my training schedule. I have run three marathons in the last 2 years, so am experienced enough. However, I have never had runner's knee.

I was just wondering if anyone else has had runner's knee in the build up to TNF? More importantly, how did you mitigate the problem? Do you think I am recovering properly?

 

Any advice etc will be well appreciated. All the best for TNF and catch you at the start line.

 

Con

 

PS I replaced my trainers too!

[Geoff]

This sounds like the classic Chondromalacia patella. This is caused by the ITB becoming to tight and pulling the patella out of alignment. You often get this by suddenly increasing your training from what you normally do and you need to slow the trainig down and concentrate on stretching your ITB. If you don't you may risk chronic Chondro and that is not good.
I suffered from this for months and the only thing that fixed me was no running for about 9 weeks with heaps and heaps of physio.

[Eddie]

Hi Geoff,

mate I have been having issues with my ITB for months now. For me to keep this problem under control, I do a lot of stretching before and after any types of exercise, use a foam roller every day to loosen the ITB and put ice on the area that usually bother me after every run. Also take anti-inflmmatory pills when i feel it's coming back.

[Jordan]

I've been having a bit of pain in my left knee for 2 weeks or so now-- it started after a fairly flat 15k run, and hasn't gotten much worse since then- only really hurts when I'm running, just a sharp pain on the inner side of the kneecap. I haven't cut back my mileage yet, since the pain hasn't worsened, but I'm on a down week now and wondering if I should keep my scheduled 2.5 hr long run or take a bigger rest week and let it heal up a bit.
 Haven't had runners knee before and haven't trained for such a long race before, so my experience in the area is nil.  I am hitting about 90k a week, up from usual load of 50-60k, but I built up pretty easily (although the build up came right after a few weeks around new years without running due to a bad itb flare up)

So, to more experienced folks- which is more valuable- keeping my long-ish run, or resting to prevent the pain worsening?

Advice is much appreciated!
Jordan

[Geoff]

Hi Jordan
Sounds like the beginning of runners knee. Have you tried taping your patela; this may help. Also consider winding back your trainig a little for a week and getting some physio on it as well (they can show you how to tape the patela).
The thing is with this race; it is better to go into it underdone than to turn over trained, injured and exhausted.

[Conor]

Hi Jordan

I went to the physio yesterday after still not having run in 2 weeks. I have had to cross train like mad to keep the fitness up. The physio was great, because, if nothing else, it was reassurance that what I have is not a big deal. I have had the exact same problem as yourself, runners knee. He has told me to stretch the IT band every night and to strengthen the gluteus medius muscle (but cheek/hip). I would definitely suggest checking the physio. If nothing else, for reassurance. He has also told me that I need another 10 days off running, because if I come back too early I will just agravate the problem again. MAybe something worth thinking about. Also, I am taking 5 days worth of anti-inflammatory.

Good luck mate.

PS Geoff you were right about the tight IT band!