Runners Knee

[IHateMyJob2004]

I think I used to get this when I used to run when younger. But now that I am older, I want to ask about it.

First off, the pain is absolutley minor and it comes and goes. I could go out and run and not feel it the entire time. But go up or down a staircase and it twings abit. The pain is on the inside of the leg (on knee cap). It does not feel like it is under the knee at all. From everything I have read, I have runners knee. Not jumpers knee or any tearing.

Bought a wrap for it for when lifting. Knee felt fine when lifting. No pain at all. That was good news. Even deadlifted more weight than ever before, Just once but I need to get some big weight up for should shrugs.

Today is my running day. From what I've read, I should rest it and in 4 or so days the pain should go away. Is this correct? If pain lingers to long I'll go see my doctor who can refer me to whomever.

Doing so well on this exercise program that I'd hate to skip a day. But if I have too ...

 

[SociallyChallenged]

If you've had it before and you have it again, it's not something that will go away on its own. It's a chronic mechanical issue - it could be postural, muscular activation, strength, tightness, etc - that's causing repeated damage to a given tissue. It does sound like you have some patellofemoral joint dysfunction, which could be easily treated by a healthcare professional. If you don't want to see someone like a physical therapist, you could try working on your overall mobility and foam rolling the lateral aspect of your thigh (tensor fascia lata, IT band, vastus lateralis). It could also be due to ankle, hip musculature weakness or possible lack of dorsiflexion. Many times, the muscles on the lateral knee are too tight, leading to poor movement of the knee cap. Try that and see how it helps - if it doesn't, go see a PT about it.

 

[IHateMyJob2004]

Should I run tonight?

 

[nanaki333]

if i had runner's knee, my first reaction would be, THAT'S NOT MY FREAKING KNEE!

 

[IHateMyJob2004]

I used to run when I got pain like this. It's the same pain as always. minor. It would eventually fix itself.

Well, the way things work out, tonight is my last chance to run till maybe Monday next week so it is getting 3 days off anyway.

 

[IHateMyJob2004]

Just did a run .... updating other thread on my exercise.

Knee actually hurt until I got near the end of my run. Not running again till Tuesday next week.

 

[IHateMyJob2004]

2 days after I posted my OP. knee is feeling better. Still treating it kindly. But I think it is already better. Hoping that it is ready for Tuesday.

Going to skip shoulder shrugs tomorrow to avoid a deadlift each time I lift up the weights to do the shrugs.

 

[GoNiners!]

My pysical therapist prescribed me the same exercises as SociallyChallenged mentioned in his post.

I still have pain in my knee and it has been 6 weeks now. The pain is less but it is still there.

I would go easy because the last thing you want is to be out of action for weeks on end but it sounds from your description that your knee issue is different from mine.

The x-rays of my knee also revealed a bone spur in my knee.

 

[SociallyChallenged]

2 days after I posted my OP. knee is feeling better. Still treating it kindly. But I think it is already better. Hoping that it is ready for Tuesday.

Going to skip shoulder shrugs tomorrow to avoid a deadlift each time I lift up the weights to do the shrugs.

This is silly. It's not getting better - it's only becoming asymptomatic until you run again. You need to address your mobility, not just continually run through it.

 

[IHateMyJob2004]

I guess it is time for me to think about seeing the doctor. Shoudl I go to a Physical Therapist directly or shoudl I go see my PCP first? not sure if my insurance lets me just go see a specialist.

 

[SociallyChallenged]

I guess it is time for me to think about seeing the doctor. Shoudl I go to a Physical Therapist directly or shoudl I go see my PCP first? not sure if my insurance lets me just go see a specialist.

Depends on the state you live in. I live in CA where insurance companies pretty much demand that you get a prescription from a physician. From there, you can find one or think about going to one that the physician recommends.

 

[IHateMyJob2004]

By cronic, I should add that this is something that has not happened to me in atleast 5 years. Probably closer to 10. I did have a knee sprain about 5 years ago that sucked, but after that I have been pretty much pain free. I guess that is why I am not so worried about it.

 

[IHateMyJob2004]

Went running today and payed more attention to my body. I think my shoes are causing my feat to put uneven pressure on my knee. It feels like I am running on the outside edges of my shoes.

FWIW: My knee feels better than it did yesterday, even after the run.

 

[gar655]

Runner's knee base on my experience with it, occurs or the pain seems to come from directly under the patella, dead center. That's because the patella is not tracking properly.

Pain on the anterior or outside is likely from some other type of injury.

 

[Doppel]

SC is right. Also, it's on one side of your body due to uneven forces (environmental or, more likely asymmetries in your body).

You should know that if you have runner's knee for too long you are flirting dangerously close to a chronic tendon injury (google patellar tendinosis), which will not at all, and I mean ever, fix itself simply by rest. It can also creep up on a person. If you're still at the point you are able to get completely cessation of tendon pains from rest (even though not running), you must work to avoid recurrence of symptoms.

It is not abnormal at all to be able to continue to lift weights but have the issue you're having and I'd be very hesitant to consider the ability to lift heavy weights any indication at all that your knee is not still suffering from running.

There are so damn many people who suffer from long term if not permanent musculo-skeletal issues because they continued to run for weeks and months through the pain when they shouldn't have.

 

[IHateMyJob2004]

True what you are saying.

But I should re-iterate what I said somewhere in the middle of the thread. As I thought about my history, I don't think I ever had this particular issue before. Maybe in high school. But I remember that it was about 5 years ago that I sprained my knee. Since then I have had no knee issues.

As of hte past few days. Sunday it was tender. Monday it was better yet. I did upper body weights Monday.

Tuesday I did a run since my knee was probably at 95%. Still a slight ache but very very minor. Today, Wednesday there is no pain. I can even go up a stair case pain free.

So, Thursday is running.
Friday is off day.
Saturday is weights.
Sunday is running.

If hte pain disappears, should I assume it is better or could there be other issues I am not aware of going on?

The thing is, I am not running through any pain at this point. It might have been a minor sprain for all I know based on the way things have recuperated.

 

[SociallyChallenged]

Just because something isn't symptomatic doesn't mean it's healthy. People get diagnosed with arthritis all the time. They come in saying, "Well, it's never bothered me before. I was perfectly healthy." The fact of the matter is that they weren't healthy - they were pathological. The same thing applies with your knee. Just because you're not symptomatic doesn't mean you aren't experiencing degenerative changes at your patellofemoral joint. From what you've described, this is a bit of a chronic problem - whether it is the exact same pain over the years, who knows. Patellar maltracking issues are very common in runners and definitely affect training frequency, performance, overall mobility, etc. If you don't get it treated now, it's likely to come back later. It's up to you whether you want to get it treated or not, but whether you're symptomatic or not right now, it's definitely an issue.