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Click to view urbansix's profile Amateur
urbansix
17 posts since
Oct 31, 2006

Feb 7, 2007 9:58 AM

Runner's knee? Help!

I was training for a 10k in 2 1/2 weeks (my first in 5 years). Doing fine until after my 6mi long run Sunday, my knee started to hurt at the top of the kneecap. Sounds like runner's knee base on the article here[/URL" target="_blank">.

I took a day off, and then ran a short 3mi recovery run yesterday. Felt OK during the run, an occasional twinge, but today it feels worse,especially climbing stairs.
Do I quit running (for how long?) and do "thigh strengthening exercises"? Back off to "novice" plan for the last 2 weeks? Hopefully it's something I can fix before derailing my training efforts for the 10k.

I have been running since Oct. '06, up to 20 mpw since mid January. Using Higdon intermediate. Shoes are good.

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Click to view subarry's profile Pro
subarry
62 posts since
Feb 18, 2004
1. Feb 7, 2007 12:55 PM in response to: urbansix
Do you get runner's World Magazine? Well there was an article that I have not finished reading about knees and how to get them working for you - There's exercises and all this techy stuff - you should read it It may help you to diagnose your problem and then it tells you what you need to do to fix it.
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Click to view urbansix's profile Amateur
urbansix
17 posts since
Oct 31, 2006
2. Feb 8, 2007 5:54 AM in response to: urbansix
I picked up runner's world on the way home last night. Read most of the article with an Ace cold pack on my knee, in lieu of the 5.5 miler. Feels much better today - may ease into a run at lunch. Interesting article!

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Click to view subarry's profile Pro
subarry
62 posts since
Feb 18, 2004
3. Feb 10, 2007 3:31 PM in response to: urbansix
yep - I really liked that article - I will be trying some of those stretches in my routine...I tried to do the wall ITB stretch but it was way too uncomfortable. I'll try again.
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Click to view Redgray092's profile Rookie
Redgray092
2 posts since
Nov 2, 2006
4. Feb 21, 2007 9:26 AM in response to: urbansix
Sorry, ended up pretty long.

I have fought with runner's knee for 10 years off and on and nothing ever really helped. Everytime I would get my weekly mileage above 20mi. it would flare up.

My company opened a fitness center and we have a PT/Certified strength and fitness coach who runs it. On my first flare up last spring I consulted with her.

She showed me the following routine to make it better.

Sit on floor with offending leg straight out in front of you and all muscles relaxed.

Use two fingers and a thumb and gently grasp/pinch the tendon below the knee cap.

Move the tendon back and forth/left to right for about 30 seconds. Move it gently and not so much that there is any pain.

Now grasp the knee cap and move it gently back and forth/left to right for about 30 seconds.

Do this after each work out. ( I do it before and after running)

I have kept my mileage up and haven't had any major flare ups since last April.

Good luck.
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Click to view urbansix's profile Amateur
urbansix
17 posts since
Oct 31, 2006
5. Feb 21, 2007 9:31 AM in response to: urbansix
I'll have to try that.

I have also started doing the exercise with your back against the wall, legs in sitting position, hold for 10 seconds. I like it better than squats or lunges, because it is more isometric and doesn't strain like heavy lifting. Not as easy as it looks either.

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