I'm 33 and I only started running 3 months ago. I soon started to experience pain around the knee caps, but hardly ever during the run or right after. Instead, for instance, I ran a 5k on Sunday and I got some serious knee pain (right above the knee caps) - today, Tuesday, while just sitting down. I was told a couple of months ago that I had patellofemural syndrome, but could that be why I get this pain a couple of days after my run?
Take a look at this and see if it fits your symptoms: http://www.coolrunning.com/engine/2/2_5/194.shtml#runknee. I am going through a bout of this right now myself. The main thing seems to be to strengthen your quads. The article includes some exercise suggestions. It seems strange that the pain doesn't show up for two days but that is the same thing that happened to me. I ran on Sunday, took Monday off, and the knee started hurting Tuesday morning. Ice it, work on the quads, maybe take a few days off. Good luck.
Recent research has shown that a lot of running injuries, including runner's knee, are caused by weak hips. Try some of these resources:
http://www.runnersworld.com/article/0,7120,s6-241-286--13410-0,00.html - useful if you have a theraband or elastic cord.
http://strengthrunning.com/2010/05/elite-core-and-dynamic-warm-ups-a-comprehensive-guide/ - look at the "ITB Rehab Routine" I created that targets the hips in addition to the quads and glutes.
If you read the first link I posted closely, it generally strikes women over 40, who are otherwise healthy who have begun training for longer distances like 10K or Marathons. JUST WHAT I WANTED TO HEAR!! LOL...
You might want to check your posture during running. If you lean to much forward that could strain your knee
and give you undesirable pain after running. Also I would work on the muscle strength in the hamstrings and hips.
Well, I'm not 40 yet, but I guess it's true that it strikes women who've only taken up running at a, ahem, later stage in their lives Not very encouraging... It just goes to show how important it is to always stay active.
And you're right, it's horribly painful sometimes - especially downhill after a serious hiking trip, I just wanna roll over on the ground... I'm wondering if cold spray might help, instead of ice packs.
Anyway, thanks & good luck getting better!
Something I saw recently in Runner's World said to add water to your ice packs. It's supposed to be more effective that way.
What Fitz said about strengthening the hips is also a good idea. The MYRTL routine is also recommended. Here's one source but it's also on YouTube, I think.
2nd the hip strengthening. I'm dealing with it too and that is what my PT is focusing on, hip excercises. For what it's worth I'm male and about to turn 35 so not exactly the typical patient but maybe close. I have a pop sometimes when straightening my legs which is a telltale sign. Does the pop eventually go away or are the treatments mainly for the pain? The cool running article Len linked says something to the effect that chondromalacia patella is easy to treat but other sources seem to imply otherwise. It's a little confusing and I'm not sure what to consider recovered: reduced pain, no pain, no popping or clicking, or just rest a month or 2 then learn to deal with it.
Hey there -- I'm 48 and had just started to have severe knee pain in December 2009. Long story but 6 months of lots of pain and no running, now, finally I'm doing great!! I did 8 sessions of ASTYM therapy. Turns out I had osteo. (During the first few months, I went to another sort of normal P.T. but they did not address it correctly. So not all PTs are the same!) Don't know if that is what you may have --but I highly, highly recommend these ASTYM PT folks. Google it and see what you think, or let me know if you want to know more. I really hope you feel better soon. Hang in there.
I am training for a half and think my knee is going to interfere big time. Ran last Friday and upped my miles to 5 from my typical 3. I try to run 5 times a week. Had some pain after that run in my knee but below the knee cap only on one side (inner). Took a couple days off and ran yesterday for 3 and can now barely stand up. Once I am up I can walk and it feels better but after sitting for a while it is super unstable and painful to stand up on it. Have been reading any and all articles on it today. So bummed. I am scheduled for a 5 mile run on Sunday. Do I dare try to walk it? Would that be a big mistake? I keep thinking I can will this pain away but do not want to have to stop running. I am 56 and have only been running for 2 years. I love it.... Any suggestions on how long it will take to heal up and be able to run again appreciated. Heavily invested in race fees right now.
I have always had knee pain after running. Your best bet is to check out sites http://knee-pain-running.net or other sources that give quality information regarding your specific injury. Doing the best to rehabilitate yourself while still maintaining an active lifestyle is your best bet. This may sound hard to do, but in the end it's your best bet. Hopefully that helps you out a little bit. Take care!
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