Active Community: Message List - Knee Pain

Re: Knee Pain

guest — Mon, 02 Nov 2009 20:32:56 GMT

my chiropractor recommended leg raises - lay on your side keep both feet flexed ( toes NOT pointed ) and parrallel to the ground - keep your top straight - lift a little and move it as far behind as you can - from the posn lift you leg slowly up and slowely lower - it`s a smallish range of motion if you keep your feet prarallel to the ground - if you want to make it harder balance a body bar on your leg while you lift or use ankle weights

you can do standing forward side and back leg raises with a resistance band

and the last one single leg squats while doing a side leg raise - you can hold a wall or chair for balance - you should feel those in the side of your butt

Re: Knee Pain

guest — Mon, 02 Nov 2009 20:11:41 GMT

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Re: Knee Pain

guest — Mon, 02 Nov 2009 19:24:47 GMT

I made a second apppointment with my chiro for this Thursday to help with issue. Definitely icing, foam rolling and resting until the race. I'm planning on doing some elliptical and strength training in the meantime. I won't be able to avoid hills during the race, but am hoping the things will ease up between now and then to where i can finish. No time goal, just to finish.
any hip strengtheners that i can work on during this time that woud be helpful?
Indi

Re: Knee Pain

guest — Mon, 02 Nov 2009 05:02:08 GMT

Go back to the chiro it may take a few treatment for the ART to work - I had 2 or 3 before I could run again and a few more treatments after.

When you start running again run run one mile stop stretch - run another 2 miles stop stretch - avoid hills - as soon as you feel the knee stated to hurt STOP ! ice your knees after running and keep foam rollling. The IT band starts int he butt area so yes you may get pain there too

Also - do some exercises to strengthen the hips - that is usually the underlaying issue

Do NOT bike - that`s as bad as running

Yes you`ll be able to run the half

Re: Knee Pain

guest — Mon, 02 Nov 2009 03:41:26 GMT

I would say to rest and ice the knee as much as possibe. You have already done the distance in training. I pulled a hip flexor 3 weeks before the Baltimore Marathon. I did not run for 2 1/2 weeks and saw a PT. Ran 10 miles a few days before the race and than did not run again until race day. Finished in 3:54:02, 6 min under my goal time. No pain during the run.

A good PT can realy help. Mine is a runner as well and understood what I was trying to do

Knee Pain

guest — Sun, 01 Nov 2009 21:12:16 GMT

I've been training for my first Half Marathon for the last few months. The race is scheduled for Nov. 22. Last week I did a long of 13.1mi, I use a walk/run method to train as well and have been sticking to trails. I had some knee pain the last two weeks and after my long last week I had some very bad knee pain and have so pain in my butt as well. I saw my chiropracter last thursday and he said it was a tight IT band and did some ART. I did no run at all last week and got back out there today to check out a 4mile part of the race course. This training run for this section had to be done on concrete sidewalk and is rolling hills. I did 1.5mile and had to walk the rest as my knee started acting up again. so i walked the rest of the way.I'm doing ITB stretches and icing and foam roller stretches in hoped that i'll be ok to run the half in 3 weeks. the pain inmy butt seems to be a similar to what is described for piriformis pain as well. I assume ITB and piriformis syndrome are related and feed off each other as far as injuries.
My question is if I rest to heal my IT Band and not run for the next 2-3 weeks, would I be able to get back and finish a Half Marathon mileage? THis is my first attempt and really only want to finish.
What would be some best practices at this stage to be able to finish the race injury free?

Thanks everyone.
Congratulations to all who ran te NYC marathon today!!!