Well Sunday was race day. I put in the training, although i think i could have trained more. The night before the race i couldn't sleep and race day was hot and humid. I stuck to the plan of starting slow and finishing strong. Five minutes into the race my breathing became labored. Immediately i could tell this was not going to go well. Just before the 1 mile marker the pain returned to the inside of my right knee and i had to walk and run to the finish. Time was 38:20. After the race the pain in my knee was so bad that i had a noticable limp. By the time i got home the pain was unbareble. I started the ice, while elevated and I.B. The pain feels like its deep in the tissue, left of the top part of the knee. More like tendonitis than a tear. I also noticed some swelling in the right ankle and tightness in the calf. Today, 2 days after the race, i am able to walk with less pain. Walking, although uncomfortable, seems to keep it lose, that lying down. I also put an arch support in my right shoe, I wonder, since i have low arches, if this has anything to do with my knee injuries. I forgot to mention that my knee was feeling much better a week before the race, BUT four days from race day i decided to run some intervals on the treadmill, really kicking it up some. Afterward the knee pain returned. I rested the rest of the week, then the pain returned on race day. I never had knee problems before until i started running intervals, now i'm cursed. Any ideas on recovery, i need to get back to running, some day. I have discontinued running for now. I've read about using my spin bike to recover from runners knee, have anyone heard of this?
Pain of this caliber typically demands a doctors visit to a sports physician. Im not clear on why you put an arch support into only one shoe? Were you experiencing pain before this? That arch support likely threw everything out of alignment and could very well have caused all of this. How long have you been training? Do you have a good pair of running shoes? There are quite a few reasons this may have happened.
Because my left leg is 1/2inch shorter than the right leg I've always worn a heel cushion that has an arch support in the left leg to even me out. I have never worn one in the right shoe. I was just thinking that since there wasn't one in the right and my injury was to the inside of my right knee, there might be a connection, maybe, just a hunch. Sometimes its funny how you write everything down and someone says, Oh yeah! that happened to me. Therefore i try to include everything when i ask for help, even my suspicions. I have always ran with good shoes, I've always liked New Balance and Ascis, although i do like the Nike torchs i own. Its just interesting that i never had knee problems until i started kicking it up with the intervals. I've been giving the knee some rest time before going to a sports medicine Doc. Just finished some chiro back treatment and need to give my insurance some breathing room first. Actually today i was out running errands and was walking good with moderate discomfort. I keep reading about using a stationary bike to use as a recovery tool. I was wondering if anyone had any experience with the bike helping with their knee problem. thanks for the reply
I cycle 3 times a week but not because of a knee issue. I have been fortunate enough to escape knee issues. The intervals WILL stress your body in a whole new way. Before doing any kind of true interval work such as on a track, I always have my runners build up to that by doing moderate hill intervals. They are done on a grassy hill approximately 100 meters long. You wont be running too fast and will strengthen everything, muscles, tendons, bones. I have had great success with this formula. Perhaps after you are pain free and start easing back into it and as long as you remain pain free you could try it. Also pay attention to the wear patterns on the bottoms of your shoes, this can really clarify an imbalance. Please keep me posted on your progress and good luck!
Thanks for the advice. I will definitely try that with the intervals when i get better. I feel you have experience in this field and I will gladly heed your advise. Although i would like to pursue my desire to become a runner I wish to adviod injury at all cost.
Well i got the results of my MRI and found that i have what is referred to as, "complex meniscus tears" in the knees medial meniscus, (which means there are more than one type of tear). I had my appt with the Orthopedic yesterday and was told that i have three choices, leave it alone, get a cortisone injection (which would provide me w/ temporary relief), and third, have surgery that would remove the torn and frayed portions of the meniscus. This ortho doc is from a well known sports medicine ortho clinic that my primary doc referred me to. He also told me that if i did not remove the torn portion i would more than likely develop arthritis in the knee, that after the surgery i would be back up and running in about three months, granted that i strictly follow my post op PT sessions. I told him, that my research tells me that anything other than the surgery would be postponing the inevitability of eventually needing surgery, which he agreed with. I refuse to play games with this injury so i opted for the surgery. I told the doc that i was concerned after reading a lot about people being told by their docs that they would have to stop running. He did not agree and told me there should be no reason why i shouldn't be able to return to being an active runner. Wish me luck
It's been a while since i've injury my knee with that 5k back on May. Since then I've learned some valuable lessons about training right and listening to your body. I've read over and over again from experienced athletes who say, that listening to your body could help avoid injury. Well It turned out that the pain and swelling i experienced one week before the race was a strained MCL. With some R.I,C.E i would have been ok in a couple of weeks, with no running of course. Yes, miss the race. Unfortunately my obsession with continuing with the race caused me to tear my "inner", medial meniscus, which had to be surgically removed ( partial meniscectomy). I had ran on the treadmill the week before the race and there was some pain and swelling, but after a few days the symptoms got much better and i thought i was ready to go, Looking back, if i would have only listened to my body. Now 2 weeks after surgery the three holes from my arthroscopic outpatient surgery has all but disappeared, I'm down to one crutch( mostly walking w/o it but i use it for support). PT is going gd, third day on the bike and the mobility is getting better by the day. Watching the sports channel track and field races keeps my motivation up.
If u every get this surgery u have to start immediately w the PT. Mine was two days after the surgery. A good PT knows how to apply the right amount of pressure and get u started on exercises that will help toward your full recovery and a "straight knee". Everybody who has had the surgery says riding the bike is very important. I must agree, it really loosens up the swelling. I"ve been riding my spin bike, low tension, for 20-30mins everyday. My doc says that i should be able to return to normal activity in 6-8weeks, but most say running again in about 3-4 months. I'm working hard on strength and flexibility, the smart way, and give myself about 3 months before running. Please take some advise for a guy who had to learn the hard way, when u feel something telling u to back off or the pain, stop immediately, access and recover. Between primary doc visits, the MRI, ortho specialist surgery, follow up appts and about 16 sessions of PT my insurance and my 20% co-pay is gonna hurt, bad. Any advise on my rise back to the top will be appreciated. Have fun, but try to stay healthy.
R-hizzle, I'm sorry to hear about your injury and am glad that your surgery went well and that you are well on your way in your recovery. I don't have any advice as I am a beginner, but I wanted to thank you for sharing your experience. Thank you especially for the reminder to listen to the body. I appreciate it!
Its my pleasure to share my experience w u. I hope it helps u. When i was in college it was all about strength training and how much weight u could lift. I would always see guys staining w heavy bench presses just trying to get that first rep in. I learned through education how to lift the right way, by tailoring my sessions and breaking down workouts in a set/rep ratio to fit my my body. I read everything, muscle and fitness, flex. Now its mens health and runners world, and of course, active.com. As time passed, as well as many of those fitness crazies, i came to embrace the "healthy body".Big and balky was out and the "fit" look was in. I learned that a great body is build by incorporating strength with cardio.I'm still working on the proper diet, that still elude me. Running has always been my first love and i'm glad we were able to hook up again. Because of my strength training past i'm fairly healthy and feel my body recovering at a rate quicker than most, who has had the same surgery.. Now i stride for the well balanced body by doing yoga for my mind, running (again SOON) for my heart, spinning (a new love), to build strong ligaments and tendons where i need the force, and push ups, pull ups, lunges and presses for overall strength. Find a way to balance out your workouts and i think u will have a healthy, strong body. Do different things on different days, don't obsess, like i did, over workouts by doing too much in each session, DON'T push it, get lots of rest, take days off just lying around, recovering, and, as always, when your body tells u its time to take a break, tell your mind to listen or it will cost u in the end. Cheers! with a corona and flip flops, got my knee resting with a wnba game on universal sports, Good luck. One more thing, i stay motivated by watching lots of marathons, triathlons and track and field on TV in my spare time, it really gets me pumped.