Question:
If you just started running and you have these pains, then either your shoes don’t work for you … or you are not ready to run as far as you have been running … so, you need to examine your shoes for how long you have had them and if they meet your individual needs … and you might need to start a walking program for a couple of months before you run much. Roy
Response:
I just started running and now have this pain just below the knee, to the inside, and as far as I can tell its pretty close to where the tibia and fibula meet. Is this a runners knee or just a temporary condition that I shouldn’t worry about? Thanx in advance. — dindo
Response:
How long should I wait before I can run again? I have been icing for a week and didn’t run at all. Little bit sad that the pain came right back… :( Should I go see a doctor.. or should I wait for maybe two weeks before running? or should I continue running until begins to hurt and stop and increase milage as time & pain slowly diminishes? Thanks.
There really is no certain time you can wait if you have runner’s knee. You just have to wait until it feels right again. Took me about 2 or 3 months before I felt good again! 
There is not a lot a doctor can do for tendonitis, however physical therapy is very helpful because it strenghens and stretches the muscles surrounding the knee joint. Hope things get better for you soon. I have a 5K race tomorrow .. wish me luck 
Jenn – Hide quoted text — Show quoted text – I’m in the same situation, hurt my knee’s about 4 months ago after not running for about 4 years, I started again an I must have started out to fast, I was running about 4 days a week. After about only 1 month of running I couldn’t run anymore without pain in my knee’s so I took 3 months off but my right knee still hasn’t healed. Ice, rest, and stretching properly is all you can really do. Tendonitis likes to come and go as it pleases. I took about 2 months off of running, and am back into it now, however stairs still hurt me as does trying to jump. Good luck! Have any of you done exercises to try to strengthen the muscles, tendons, ligaments around the knee? or try to figure out if there’s a biomechanical reason why? Healing is only the first step in the recovery process. Unless you do something to correct what created the problem in the first place, history is doomed to repeat itself. One of the most common exercises I’ve heard people here do is to lie down or sit with legs extended in front, tightening the quads with toes pointed up (and usually lifting leg up) or tightening quads with toes pointed out and in. However, I’m just another runner. You might want to check with your doctor as I’m not sure if there are indications against doing these or if there might be something special in each of your cases or when to start them in turns of recovery. Dot
Response:
I’ve had pain in my left knee under the patella for the past five months and it hurts to kneel on the knee. Does that sound like runner’s knee? The onset was during a period when I couldn’t stretch due to an arm injury and now that I’m back to stretching the pain is gradually reducing. I’ll be 47 in a week and have never had any knee problems before this year. Anyone else out there had similar problem at this age and worked through it without therapist/surgeon intervention? – Hide quoted text — Show quoted text – Looks like I have runner’s knee. I run about a mile and my leg begins to hurt. I obviously stop because I can’t run with pain. How long should I wait before I can run again? I have been icing for a week and didn’t run at all. Little bit sad that the pain came right back… :( Should I go see a doctor.. or should I wait for maybe two weeks before running? or should I continue running until begins to hurt and stop and increase milage as time & pain slowly diminishes? Thanks. I’m with Dot on this one. I had it a couple of years ago. I took about 3 weeks off and did the leg-raise stretches daily. That is sit up straight and raise one leg with knee straight and pull the toes towards you. Hold for about 3 seconds. 10 repeats. Switch to other leg. Try 2 sets and increse number of sets if possible. When you raise the leg you can feel the quadricep muscle tighten (above the knee). Apparently strengthening the quadricep muscle has a big influence on the knee. I have continued with these stretches on an almost daily basis – often sitting at my desk at work – and so far the knee is fine. Good luck, Anthony.
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Therapy, no need to wait months! Prevention: See: http://www.clinicalsportsmedicine.com/chapters/24c.htm As indicated in an earlier post in this same thread, partial squats on one leg using just the bodyweight. E.g., using one leg, lower your bodyweight down to the next lower step on a staircase, and raise it back. Just as if you were walking down the step, but slowly and in control. Works the quads for the first 20-30 degrees of flex. Build up to two sets of 60 repetitions. To start, you can use a lower platform. Do enough till you feel a slight burn in your medial quad near the knee. Followed by isometric contraction of the quads if you like. The above website describes how taping can provide instant relief of symptoms by controlling the track of the patella, and describes the exercises. The leg raising while lying supine did little nothing for me, esp. since the VMO (Vastus Medialis Oblique, medial quad muscle) attaches below the hip. Quad extension machine did not work as well, either, probably because I used too much weight. Possibly, because it is not a natural motion. – Hide quoted text — Show quoted text – I have the same problem. I ran all through high school and just started up again about one year ago. Over the summer my physical therapist diagnosed me with "runner’s knee" which is basically tendonitis of the patellar tendon. Ice, rest, and stretching properly is all you can really do. Tendonitis likes to come and go as it pleases. I took about 2 months off of running, and am back into it now, however stairs still hurt me as does trying to jump. Good luck! Hello, But how do you prvent it? Would different kinds of stretching before/after the run prevent the problem from occuring? Cheers, Sarah
Response:
I have the same problem. I ran all through high school and just started up again about one year ago. Over the summer my physical therapist diagnosed me with "runner’s knee" which is basically tendonitis of the patellar tendon. Ice, rest, and stretching properly is all you can really do. Tendonitis likes to come and go as it pleases. I took about 2 months off of running, and am back into it now, however stairs still hurt me as does trying to jump. Good luck!
Hello, But how do you prvent it? Would different kinds of stretching before/after the run prevent the problem from occuring? Cheers, Sarah
Response:
I’m in the same situation, hurt my knee’s about 4 months ago after not running for about 4 years, I started again an I must have started out to fast, I was running about 4 days a week. After about only 1 month of running I couldn’t run anymore without pain in my knee’s so I took 3 months off but my right knee still hasn’t healed. So right now i’m stuck walking with a sore right knee well I see people running right by me, man that sucks.
Taking time off does make the discomfort go away but until you understand the cause and what to fix, you will probably just experience it again and again….. — Caveat Lector "the further you go outside, the further you go inside" – B. McKibben Doug Freese
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I had a similar problem. I thought just rest would cure it. No such luck. I ended up having a full arthroscopy, scrape and plica removed. I’m intending to be a prophet of doom but i would go see a respected knee guy. It’s not all doom and gloom by the way. I’m presently in training for my first marathon (done a few halves) and although i’m very aware of the knee and tend to nurse it a bit things are back to normal, maybe even better than before the opp. Good luck.
– Hide quoted text — Show quoted text – Looks like I have runner’s knee. I run about a mile and my leg begins to hurt. I obviously stop because I can’t run with pain. How long should I wait before I can run again? I have been icing for a week and didn’t run at all. Little bit sad that the pain came right back… :( Should I go see a doctor.. or should I wait for maybe two weeks before running? or should I continue running until begins to hurt and stop and increase milage as time & pain slowly diminishes? Thanks.
Response:
- Hide quoted text — Show quoted text – How long should I wait before I can run again? I have been icing for a week and didn’t run at all. Little bit sad that the pain came right back… :( Should I go see a doctor.. or should I wait for maybe two weeks before running? or should I continue running until begins to hurt and stop and increase milage as time & pain slowly diminishes? Thanks. I’m in the same situation, hurt my knee’s about 4 months ago after not running for about 4 years, I started again an I must have started out to fast, I was running about 4 days a week. After about only 1 month of running I couldn’t run anymore without pain in my knee’s so I took 3 months off but my right knee still hasn’t healed.
Ice, rest, and stretching properly is all you can really do. Tendonitis likes to come and go as it pleases. I took about 2 months off of running, and am back into it now, however stairs still hurt me as does trying to jump. Good luck!
Have any of you done exercises to try to strengthen the muscles, tendons, ligaments around the knee? or try to figure out if there’s a biomechanical reason why? Healing is only the first step in the recovery process. Unless you do something to correct what created the problem in the first place, history is doomed to repeat itself. One of the most common exercises I’ve heard people here do is to lie down or sit with legs extended in front, tightening the quads with toes pointed up (and usually lifting leg up) or tightening quads with toes pointed out and in. However, I’m just another runner. You might want to check with your doctor as I’m not sure if there are indications against doing these or if there might be something special in each of your cases or when to start them in turns of recovery. Dot
Response:
Looks like I have runner’s knee. I run about a mile and my leg begins to hurt. I obviously stop because I can’t run with pain. How long should I wait before I can run again? I have been icing for a week and didn’t run at all. Little bit sad that the pain came right back… :( Should I go see a doctor.. or should I wait for maybe two weeks before running? or should I continue running until begins to hurt and stop and increase milage as time & pain slowly diminishes? Thanks.
I’m with Dot on this one. I had it a couple of years ago. I took about 3 weeks off and did the leg-raise stretches daily. That is sit up straight and raise one leg with knee straight and pull the toes towards you. Hold for about 3 seconds. 10 repeats. Switch to other leg. Try 2 sets and increse number of sets if possible. When you raise the leg you can feel the quadricep muscle tighten (above the knee). Apparently strengthening the quadricep muscle has a big influence on the knee. I have continued with these stretches on an almost daily basis – often sitting at my desk at work – and so far the knee is fine. Good luck, Anthony.
Response:
I have the same problem. I ran all through high school and just started up again about one year ago. Over the summer my physical therapist diagnosed me with "runner’s knee" which is basically tendonitis of the patellar tendon. Ice, rest, and stretching properly is all you can really do. Tendonitis likes to come and go as it pleases. I took about 2 months off of running, and am back into it now, however stairs still hurt me as does trying to jump. Good luck! – Hide quoted text — Show quoted text – I’m in the same situation, hurt my knee’s about 4 months ago after not running for about 4 years, I started again an I must have started out to fast, I was running about 4 days a week. After about only 1 month of running I couldn’t run anymore without pain in my knee’s so I took 3 months off but my right knee still hasn’t healed. So right now i’m stuck walking with a sore right knee well I see people running right by me, man that sucks.
Response:
Looks like I have runner’s knee. I run about a mile and my leg begins to hurt. I obviously stop because I can’t run with pain. How long should I wait before I can run again? I have been icing for a week and didn’t run at all. Little bit sad that the pain came right back… :( Should I go see a doctor.. or should I wait for maybe two weeks before running? or should I continue running until begins to hurt and stop and increase milage as time & pain slowly diminishes? Thanks.
Response:
I’m in the same situation, hurt my knee’s about 4 months ago after not running for about 4 years, I started again an I must have started out to fast, I was running about 4 days a week. After about only 1 month of running I couldn’t run anymore without pain in my knee’s so I took 3 months off but my right knee still hasn’t healed. So right now i’m stuck walking with a sore right knee well I see people running right by me, man that sucks.
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Yes… I am making sure that I have rest times and I’m not pushing myself so hard. 2.5 mile runs twice a week and 3-4 miles once a week. When this all flared up I was running 4 miles every other day with a long run on weekends. Too much for this old body that was never built for running. I guess sometimes we have to accept that we might not have been built to be an elite runner, but we can still get a great deal of enjoyment from running nonetheless…. hg – Hide quoted text — Show quoted text – : I know, another knee question – you’re all getting nauseous. But… from : everything I’ve read I’m pretty certain my problem is runner’s knee – hurts : going up stairs, slightly uncomfortable when I run but not enough to make me Are you sure it’s runner’s knee? When my knees flare up I have a harder time going down stairs than up them, it feels like there’s gravel inside my knee, and I definitely don’t want to run. Or maybe my knees are just more shot than yours are. By the way, I got a lot of great advice here and have started running again, carefully. Bought a new pair of Asics and have been hitting the streets with my dog every other day or with two days rest in between for 30 minute runs, to start with. I never thought I’d actually enjoy running, but I’m starting to. — Melanie Lee Chang | Border Collies are Departments of Anthropology and Biology | phylogenetically bizarre. University of Pennsylvania |
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Runners knee is usually weak quads. Straight leg exercises. climbing/hiking up steep hills/mountains also helps in building quads.
True but NOT while you have the problem. After is fine to give added protection. — Caveat Lector "the further you go outside, the further you go inside" – B. McKibben Doug Freese
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One more experience for you to consider. Been running LSD since ‘68 or so. Consider: Step downs, two sets of 60 (or more) as recommended in an ancient article in Runner’s World Magazine. (Standing on a step of 4-8 inches, facing sideways or downstairs direction, lower one foot to the next lower step using the other leg in a partial one-legged squat.) Leg ham/biceps strengthening to avoid muscle imbalance/tears. Quad, ham, hip, ankle, toe, back stretches, esp. quad and ham and glute. All when warmed up. Esp. hatha yoga poses. Developing a relaxed, level, no bounce, no impact running style. Liberal use of bridle paths and unpaved surfaces when possible Never run through pain. – Hide quoted text — Show quoted text – I have lots of weight machines at the gym but have steered clear of anything involving knees. However, I am thinking there must be some exercises that would strengthen that area and force my knee to work more correctly. Runners knee is usually weak quads. Straight leg exercises. See http://www.drpribut.com/sports/spinjur.html and Treatment of Runners Knee (Chondromalacia of the Patella)
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Runner’s knee is usually the result of an imbalance in the muscles of the upper leg around the knee. Some people, me included, have had good success with strengthing the quads, the muscles in the front of the thigh. Other people have found the quads need to be stretched in order to correct the problem. First and foremost, rest from running until it gets better. Make sure you’ve got shoes that suite you – I got runner’s knee shortly after I first started running and the very first thing the podiatrist did when he saw me was get me into some different running shoes. Then try both strengthening and stretching the quads. The classic strengthening move is to sit on a table with your leg stretched out in front of you, lower 1/3 to 2/3 of the way, and return to the starting, straight position. Once you can do a few of these, you can add a little weight by hooking your foot through the handle of a gym bag and putting a few soup cans in the gym bag. The classic stretch is to stand, bring your one heel towards your butt by grabbing your foot or ankle, keeping your thigh in line with your other thigh. The problem with this stretch is that it can easily bother your knees, so Ozzie and others wisely recommend rolling your quads (with a rolling pin or even against a stationary object like a railing) to stretch them out. A good thing to keep in mind is that at least some knowledgable people recommend you do most of your stretching in the evening when you’re relaxed, and not before exercise. It’s OK to limber up your joint and warm up a bit but serious stretching before running is, in my opinion, not the best thing, particularly if you’re having a problem with runner’s knee. -S- – Hide quoted text — Show quoted text – I know, another knee question – you’re all getting nauseous. But… from everything I’ve read I’m pretty certain my problem is runner’s knee – hurts going up stairs, slightly uncomfortable when I run but not enough to make me stop. My question is…. drum roll please… what exercises can I do to stablize my knee and help it to track better? I have lots of weight machines at the gym but have steered clear of anything involving knees. However, I am thinking there must be some exercises that would strengthen that area and force my knee to work more correctly. Any suggestions? Websites? Etc?? Thanks guys! Heather
Response:
I have lots of weight machines at the gym but have steered clear of anything involving knees. However, I am thinking there must be some exercises that would strengthen that area and force my knee to work more correctly.
Runners knee is usually weak quads. Straight leg exercises. See http://www.drpribut.com/sports/spinjur.html and Treatment of Runners Knee (Chondromalacia of the Patella) — Caveat Lector "the further you go outside, the further you go inside" – B. McKibben Doug Freese
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Runners knee is usually weak quads. Straight leg exercises.
climbing/hiking up steep hills/mountains also helps in building quads. jobs
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First thing; is the injury truly preventing you from enjoying your run; if so its time to see a specialist…its hard to make a diagnosis and provide a treatment plan over the net. But there are some things that you can do before seeing your specialist…first if you have tight hamstrings and most of us do; spend alot alot alot of time stretching them out; you’ll notice a big difference very quickly. Third, many folks have already advised you to strengthen your quads; so true but more exact the vastus medialis (inner thigh quad muscle) which is responsible for the last 30 degrees of knee extension…so avoid full range of motion while strengthening your quads but try to focus on the last 30 degrees.
– Hide quoted text — Show quoted text – I know, another knee question – you’re all getting nauseous. But… from everything I’ve read I’m pretty certain my problem is runner’s knee – hurts going up stairs, slightly uncomfortable when I run but not enough to make me stop. My question is…. drum roll please… what exercises can I do to stablize my knee and help it to track better? I have lots of weight machines at the gym but have steered clear of anything involving knees. However, I am thinking there must be some exercises that would strengthen that area and force my knee to work more correctly. Any suggestions? Websites? Etc?? Thanks guys! Heather
Response:
I know, another knee question – you’re all getting nauseous. But… from everything I’ve read I’m pretty certain my problem is runner’s knee – hurts going up stairs, slightly uncomfortable when I run but not enough to make me stop. My question is…. drum roll please… what exercises can I do to stablize my knee and help it to track better? I have lots of weight machines at the gym but have steered clear of anything involving knees. However, I am thinking there must be some exercises that would strengthen that area and force my knee to work more correctly. Any suggestions? Websites? Etc?? Thanks guys! Heather
Response:
Fellow runners, I need help. For the first time in my running career, I’ve been experiencing knee pain. I’ve read Jeff Galloway’s book and the article on knee injuries in the latest issue of Running Times and from the descriptions therein, I believe I’ve got what they call "runner’s knee." It’s kind of a dull achy pain in my knee joint. Sometimes it hurts just under my kneecap and sometimes at the back of my knee.
I am having knee problems myself and I can make a suggestion that was given to me. A therapist told me that the outside of my thigh was much more tense than the inside, and the imbalance was causing my knee to torque. The way to alleviate this is to do strengthening excercises for the inside thigh, and to spend time stretching and massaging the outside thigh. Annette
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Fellow runners, I need help. For the first time in my running career, I’ve been experiencing knee pain. I’ve read Jeff Galloway’s book and the article on knee injuries in the latest issue of Running Times and from the descriptions therein, I believe I’ve got what they call "runner’s knee." It’s kind of a dull achy pain in my knee joint. Sometimes it hurts just under my kneecap and sometimes at the back of my knee. The way to alleviate this is to do strengthening excercises for the inside thigh, and to spend time stretching and massaging the outside thigh.
I would agree with this advice, but would add the following: Every morning and evenning, ice the area for about ten to fifteen minutes. You can use a bag of frozen peas or simply apply ice cubes. When I had a bad knee, I found that ice together with exercises got rid of it. Tim — Room LG23, School of Computer Science, The University of Birmingham, B15 2TT, England, Phone: +44-(0)21-414-4766, Fax: +44-(0)21-414-4281
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Fellow runners, I need help. For the first time in my running career, I’ve been experiencing knee pain. I’ve read Jeff Galloway’s book and the article on knee injuries in the latest issue of Running Times and from the descriptions therein, I believe I’ve got what they call "runner’s knee." It’s kind of a dull achy pain in my knee joint. Sometimes it hurts just under my kneecap and sometimes at the back of my knee. I’ve been running off and on for about the past 12 years and have been running on the same roads and in the same model of shoes for the past two years. I kept up my running all winter (30 minutes, three times a week) but my knee started hurting when I expanded my runs to about 45 minutes. The strange thing is it’s only in my left knee and the roads and trails I run on are fairly level. In attempting to remedy this condition I layed off running for about two weeks (though I tried to make up for it with inline skating) and I bought a new pair of cushiony running shoes. Since I started back running I’ve been limiting my runs to 30 minutes in duration, I’ve been skipping one or two days between runs (skating in between), and I haven’t been doing any speed work. Well, the result is the pain has lessened, but has not gone away. It never hurts during or just after a run, but the next day my knee is a little stiff. It’s been about six weeks now and I’m wondering when my knee is going to be completely healed. Also, after reading the article in Running Times I began to get a little worried. It mentioned that if you have runner’s knee and you keep running, it can develop into something called chondramalacia patella – which is serious. So, my questions are as follows: How long does it take for this to heal? How do you know if you’ve just got runner’s knee or chonramalacia patella – does the latter condition hurt more? When is it time to go see a doctor? What kind of success have others had in overcoming this kind of injury? Any help on this would be appreciated. David DeLorme
Response:
(david.b.delorme) writes:
| Fellow runners, I need help. For the first time in my running | career, I’ve been experiencing knee pain. I’ve read Jeff Galloway’s | book and the article on knee injuries in the latest issue of Running | Times and from the descriptions therein, I believe I’ve got what they | call "runner’s knee." It’s kind of a dull achy pain in my knee joint. | | Sometimes it hurts just under my kneecap and sometimes at the back of | | my knee. | | I’ve been running off and on for about the past 12 years and have | been running on the same roads and in the same model of shoes for | the past two years. I kept up my running all winter (30 minutes, | three times a week) but my knee started hurting when I expanded | my runs to about 45 minutes. The strange thing is it’s only in my | left knee and the roads and trails I run on are fairly level. Let’s assume that you are running at the same rate, then you’ve increased by 50%!!! Your poor body is complaining. Only increase by 10%. Let your body get comfy (joints and tendons and all that good stuff), then add another 10%. What’s important is percentage!!! It’s like weight. Don’t be concerned about your weight, be concerned about your percentage body fat… okay enuf pontificating… | So, my questions are as follows: How long does it take for this to | heal? How do you know if you’ve just got runner’s knee or | chonramalacia patella – does the latter condition hurt more? | When is it time to go see a doctor? What kind of success have | others had in overcoming this kind of injury? Try ice. Ice is your friend. Be one with it. Ice your knee(s). Here’s one method (Ice Massage): Get a dixie cup or something like that and fill it half way with water and freeze it. After your next run, do your cool down strech (you are streching right? :-)), then ice it. To ice it, put the ice directly on your skin and massage in small circles. As the ice melts, wipe the area with a towel. The idea is to keep it dry as you ice. You want to continue this until your skin turns red (usually in about five to seven minutes). Another method is to pack your knees in ice for about 15 minutes. You’ll need a thin towel so that the ice never really comes in contact with your skin but thin enuf that the cold gets through… I can explain this one s’more if you’d like later… — Pablo Sanchez “… he got his ass kicked the first time he came here
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It was told to me that the thickened ITB as seen in the west is not as prevalent in the oriental cultures which kneel and squat. This was seen in the Japanese pictures taken of cadavers which were used to study anatomy. Does any know or has anyone else heard the same thing? Oz
The Japanese certainly squat a lot. I knew a guy who did a lot of Aikido at one time and all the squatting/kneeling damaged his knees, obviously because he wasnt used to it. When I kneel (called Vajrasan in yoga) my sore knee in particular gets squeezed to buggery, and quite sore after a few minutes. Woggy "Banish all dismay, extinguish every sorrow, If I’m lost or I’m forgiven, the birds will still be singin’ "
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Check out: http://www.mindfulness.com/mind/of5.html Try the rolling in the gutter as pictured. You can use the edge of a step, or even a hard backed book on the floor, or if that is too painful, start by just rolling the outside of the quad on a hard floor. I am of the opinion that when told to strengthen knee muscles that often the teller hasn’t thought about strong and shortened muscles as to the strong and elongated muscles you want working on the outside…and the inside of the thigh. If the Gluts are too tight, they can help rotate the leg/thigh to the outside, which can then cause the shortening you’re talking about. When you roll the quads, you’ll find what you call pain. Think of it rather as what has happened for years of not being aware what was going on…and that tension is all accumulated in your quads and the muscles which work or are attached to the ITB. It was told to me that the thickened ITB as seen in the west is not as prevalent in the oriental cultures which kneel and squat. This was seen in the Japanese pictures taken of cadavers which were used to study anatomy. Does any know or has anyone else heard the same thing? Oz – Hide quoted text — Show quoted text – Hello runners. I have had knee trouble for 8-9 years now (I’m 38). I avoided running as a consequence but now finding hiking gives me a painful knee. This will not do! I went to a physio (again) – this time diagnosed with Illiotibial Band Syndrome – the pain is always to the outside of the knee. Been stretching my ITB and other stuff, to no avail. Stretching the ITB only seemed to make my kneecap move around more. Now I’m told I have pronated feet – been told this before – got orthotic insoles prescribed. Also told my knee muscles need strengthening and that they are not holding the patella in place properly. So Ive been doing knee bends. Thing is I used to cycle a lot when I first had this knee trouble (caused by running not cycling) and at the time my knee muscles were like Superman’s. Quite strong. My knee still feels sore sometimes although it’s only been a couple of weeks of insole use. Anyone else had this trouble? I seem to be keeping a physiotherapist employed at least. Ive been working on this problem since the start of the year. Am I just too old <choke ???? Perhaps I should retire? Woggy "Banish all dismay, extinguish every sorrow, If I’m lost or I’m forgiven, the birds will still be singin’ "
– In health and on the run, Ozzie Gontang Maintainer – rec.running FAQ Director, San Diego Marathon Clinic, est. 1975 Mindful Running: http://www.mindfulness.com
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Hope that helps. I am not a medical person but that worked for me and I don’t see how it could do any damage if you are able to do it. Ken K. Thanks for the advice. Yeah, Ive been given the dip excercises too, guess I
just need to do them for a while longer. You’ve also answered my question about cycling. It’s obviously not the same effect on the knee as the dips. Grahame Woggy "Banish all dismay, extinguish every sorrow, If I’m lost or I’m forgiven, the birds will still be singin’ "
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Hello runners. I have had knee trouble for 8-9 years now (I’m 38). I avoided running as a consequence but now finding hiking gives me a painful knee.
Am I just too old <choke ???? Perhaps I should retire? Woggy
Have you tried playing squash?
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– Hide quoted text — Show quoted text -Hello runners. I have had knee trouble for 8-9 years now (I’m 38). I avoided running as a consequence but now finding hiking gives me a painful knee. This will not do! I went to a physio (again) – this time diagnosed with Illiotibial Band Syndrome – the pain is always to the outside of the knee. Been stretching my ITB and other stuff, to no avail. Stretching the ITB only seemed to make my kneecap move around more. Now I’m told I have pronated feet – been told this before – got orthotic insoles prescribed. Also told my knee muscles need strengthening and that they are not holding the patella in place properly. So Ive been doing knee bends. Thing is I used to cycle a lot when I first had this knee trouble (caused by running not cycling) and at the time my knee muscles were like Superman’s. Quite strong. My knee still feels sore sometimes although it’s only been a couple of weeks of insole use. Anyone else had this trouble? I seem to be keeping a physiotherapist employed at least. Ive been working on this problem since the start of the year. Am I just too old <choke ???? Perhaps I should retire? Woggy "Banish all dismay, extinguish every sorrow, If I’m lost or I’m forgiven, the birds will still be singin’ "
Jeez, don’t retire! We 58 year olds will have to retire too if you do. I had the problem at times and my chiropractor had me use wet heat along with deep knee excercises. His method, which works fine, is to dip down on one knee to about 2/3rds, pause, then come straight up. You should not lock the knee on the upward position but it should be very slightly bent. Do this S l o o o w w l y for maximum benefit. You can balance yourself with a few fingers on some nearby object like a tree. I started at about 10 reps and increased to 30. Then you can add weight by holding a barbell. Then do the same exercise with the other leg. I do this exercise in work and at home about 3 times a day. This works by strengthening the quads and making them "hold" the knee joint together. I bike too but the exercise from biking does not work the same way as the dipping motion. For the heat, I use a microwavable heating pad. Hope that helps. I am not a medical person but that worked for me and I don’t see how it could do any damage if you are able to do it. Ken K.
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Hello runners. I have had knee trouble for 8-9 years now (I’m 38). I avoided running as a consequence but now finding hiking gives me a painful knee. This will not do! I went to a physio (again) – this time diagnosed with Illiotibial Band Syndrome – the pain is always to the outside of the knee. Been stretching my ITB and other stuff, to no avail. Stretching the ITB only seemed to make my kneecap move around more. Now I’m told I have pronated feet – been told this before – got orthotic insoles prescribed. Also told my knee muscles need strengthening and that they are not holding the patella in place properly. So Ive been doing knee bends. Thing is I used to cycle a lot when I first had this knee trouble (caused by running not cycling) and at the time my knee muscles were like Superman’s. Quite strong. My knee still feels sore sometimes although it’s only been a couple of weeks of insole use. Anyone else had this trouble? I seem to be keeping a physiotherapist employed at least. Ive been working on this problem since the start of the year. Am I just too old <choke ???? Perhaps I should retire? Woggy "Banish all dismay, extinguish every sorrow, If I’m lost or I’m forgiven, the birds will still be singin’ "
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Categories: Hatha Yoga Poses | 
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No, it means run for an hour at a time so you won’t feel it.