/ Running Knee Problem
Could be all sorts of things, ranging from trivial to serious.
thats the issue.. don't just rest.. all you do is let the pain go away, inflammation goes down.. but when you do the same training it will come back unless you get the underlying issue dealt with.
It can be anything in or around the knee.. you get lots of deffered pains in the knee too, yet the issue could be another area. so see a good physio.. osteopath..
2. Things - aging shoes can do this if you're doing a lot of road.
2 If you've upped your bike usage a lot that can be an issue, so check your position on the bike.
I assume you're good with stretching?
I'm a physio and urge you to get this looked at.
Given that you did a long distance event and it now hurts on hills it could be several things, and impossible to diagnose on this site.
If its the tendon below your knee cap, it could be patella tendinitis/osis, which takes a good time to settle even with rest and strengthening to prevent further overloading .
If its the bony nob which this attaches too at the top of the shin, it could be an avulsion or stress fracture.
I would either go GP or straight to physio. Whichever course you take, keep off the hills and the bike for a bit, ice it, stretch the quads properly and ? NSAIDS I you're allowed to take them?
True, biomechanics may be a factor, but the distance you covered especially if you didn't train properly,could give you this problem anyway.
Don't, leave it, go as soon as poss get a diagnosis and proper treatment and the sooner it will be sorted!
Positive things to do.
1. For cardio ,swimming freestyle not breaststroke, and don't push too hard from the side using unaffected leg
2. Check your proprioception, with one legged balance on each leg. You may find the affected is not as good. If it doesn't hurt a few mins on each leg per day. Start with arms out by your side. As you improve, progress arms across chest, arms out standing on a cushion, arms across ches t on a cushion, arms out no cushion eyes closed etc( in a place where you can safely correct loss of balance)
3. Check shoes and get an opinion from a running shop with bio mechanical assessment( or orthotist preferably)
4. Get a bike shop to assess your position
5. Use exercise bike or road bike on the flat at a higher cadence with easy gearing if it doesn't hurt
6. Google static quads exs and perform these regularly to maintain neuromuscular function, as pain allows
If properly rested and its soft tissue, 3-6 weeks should allow some return to reduced activities. Get hands on opinion first though
You'll regret it so much if you don't get it looked at as soon as possible, speaking from personal experience here.
I've got patella tendonosis at the moment. It's been ten weeks since I realised I had it but most likely 4-5 months since I started doing the damage. If running down hills, STOP RUNNING DOWN HILLS, it hurts for a reason, running down hills will only make it worse. Go to a physio, or a chiropractor to find out what the underlining problem is. Either your overtraining, you've got a bio mechanical problem, or it's a bit of both.
For me I think the main problem is having fallen arches, I was training for what would have been my first marathon while at the same time seriously getting into cycling and a long cycle ride brought all the problems out into the open.
In the meantime do stuff to keep yourself active, I find climbing easyish routes is all right as long as I don't jump/fall of boulder problems. Also swimming is great, I've really gotten into it since I havn't been able to run or cycle for a while. (with swimming look at proper technique to make sure you don't bugger your shoulder, It happened to me but it's sorted now).
Good look and I hope you make a swift recovery
I would suggest NOT going to a chiropractor, or bouldering, or ANYTHING THAT PUTS EXCESSIVE STRAIN THROUGH YOUR LOWER LIMB.
I would keep your GP in the loop as you may need orthopaedic opinion , and even if you pay privately, you need the GP to authorise it!
Your best bet is to retire from running altogether and focus solely on climbing. Think you should bag off the alps too and just climb UK trad. You know it makes sense.
Any chance of you sending me your email so I could arrange to see you about my knee problems
I don't have a private clinic unfortunately,and you appear to be based in Stafford whereas I'm in North Wales.
Have you tried local practices?
Glad to hear that Sam :-)
That's why hands on assessment is crucial !
Really, really painful!!!:-) people have gone soft and bought foam rollers:-(
I find it really frustrating knowing I can run downhill really fast but I can't at the minute and it hurts :-(
I feel pain around my knee cap, sometimes I think its on the top part and sometimes in the middle of knee cap. I can also feel it when I am in squat position or do lunges.
There is no swelling/bruising or anything, went to see biomechanics and he said knees are oki , will be seeing a physio sometime this week or next.
Its only 3 weeks before I attempt this challenge :o). Hope rest, foam roller, physio works for me :/
Simular issues. Went to see doctor yesterday and I have "patella femoral syndrome".
Outer thigh muscle much stronger than inner one. So the knee cap gets pulled across putting stresses throught the knee.
Means I can no longer cycle uphill for some time until fixed.
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