Stopping the Running…for Now
So, I was just out for a run, like I have been doing every weekend now for a while. It was a run I’d done before, about 10K, and not that hilly, or treacherous. I’ve run it before, and had a great run in the past. Well, today, my right knee said, “No.”
I got this pain behind my kneecap, and it was small at first, but as I continued, it seemed to get worse and worse. I stopped and stretched three times, stopped to walk for a little bit, but it seemed with each step I took, the pain would shoot up my leg. So, to much chagrin and anger with the limitations of my body, I had to walk/limp back to the apartment. Right now, it’s okay, I’ve taken some Naprocen, and am now sitting down. I’ve gone up and down the stairs a few times, and it doesn’t hurt, so I don’t think I did any permanent damage. What I think I have done, however, is called:
Runner’s Knee
(Chondromalacia of the patella)Description:
Pain around and sometimes behind the kneecap. One of the most common injuries among runners, runner’s knee most often strikes as runners approach forty miles per week for the first time. Even after taking a few days off, the pain seems to come right back, sometimes even intensifying, after the first few miles of the next run. The pain often feels worst when running downhill or walking down stairs, and the knee is often stiff and sore after sitting down for long periods. You might hear a crunching or clicking sound when you bend or extend your knee.The sure-fire test for runner’s knee: sit down and put your leg out on a chair so that it’s stretched out straight. Have a friend squeeze your leg just above the knee while pushing on the kneecap. She should push from the outside of the leg toward the center. At the same time, tighten your thigh muscle. If this is painful, you’re looking at runner’s knee.
Likely causes:
It’s actually not your knee’s fault at all. Blame your feet and thighs; for one reason or another they aren’t doing their jobs properly. Your knee moves up and down in a narrow little groove in your thigh bone. It’s a nifty design: when your legs and feet are working efficiently, your knee moves smoothly and comfortably with every step. But trouble appears when your kneecap moves out of its track, or rubs up against its sides. That trouble becomes pain when you factor in nearly 1000 steps per cartilage-grinding mile. Over time the cushioning cartilage around the knee becomes worn. That smarts. And that’s runner’s knee.How did your knee get off track? Probably because of relatively weak thigh muscles and a lack of foot support. It’s your thigh muscles that hold your kneecap in place, preventing it from trying to jump its track. Running tends to develop the back thigh muscles (hamstrings) more than those in the front (the quadriceps), and the imbalance is sometimes enough to allow the kneecap to pull and twist to the side.
Your foot, meanwhile, may not be giving you the stability you need. It’s likely that your feet are making a wrong movement every time they hit the ground, and you’re feeling the constant pounding and repetition of this mistake in your knee. Maybe you’re overpronating (rolling your foot in) or supinating (turning it out too much) when you run.
Runner’s knee is further aggravated by simple overuse. If you have steeply increased your mileage recently, you might consider holding back a bit. Likewise, back off on new hill work or speed work. Runner’s knee can also be brought on by running on banked surfaces or a curved track. Running on a road that is banked at the sides, for example, effectively gives you one short leg, causing it to pronate and put pressure on the knee. Try as much as possible to run on a level surface, or at the very least give each leg equal time as “the short leg.”
Remedy:
This is an easily treatable injury with a little patience. First, relieve the pain by icing your knees immediately after running. You can use commercially available cold packs or simply put a wet towel in the freezer before you run. Wrap the cold packs around each knee for about fifteen minutes to bring down the swelling. Take an anti-inflammatory like ibuprofen or aspirin after running, too, but only with food and never before running. Before bed, put heating pads or warm wet towels on your knees for half an hour.
Stabilize your feet. Make sure you have the right kind of shoes for your foot type (review our tips on shoe shopping). Consider buying a commercially made foot support in the footcare section of your drug store. If, in combination with thigh-strengthening exercises, the foot supports are not enough to get rid of the injury, see a podiatrist about whether you might need orthotics.
That was from Cool Running. I think, after reading it, that’s exactly what I’ve done. I know that from my visit to the physical therapists about a month ago, I don’t have the musculature in my thighs and lower back that help keep my legs running as they should (no pun intended), and I need to work on building muscles that will help support how my legs operate. That means, basically, I need to do some weight training (of some sort) or find some way that will strengthen my body’s core without straining my knees.
I’m not happy, but I suppose this is what I need to face up to. I’m not in the best of shape, muscle-wise, but I now realize I need to be. I need to build up the rafters, footings, and beams that form the structures the rest of my body relies on.
-Thom
Today’s Run/Walk
Today, I was out for a long distance, but my body wasn’t pleased about it. I don’t know if it was the pavement, the heat, the hydration factor, or what, but this run didn’t go that well. There was only a few points where I felt great…the rest of it was a slog. There are a few notes on the map, so definitely click on both the actual line, and the green marker for more of my insight.
Next week, I’m going to take it easy. Nate has noticed (as have I) that my joints are popping and snapping more than normal, and to be quite honest, I don’t want to go hurting myself this early in the game, only to be lamed up for a while.
It was a decent loop; one I’d definitely do again, but hopefully with more horsepower and chutzpah behind me.
Memorial Day Weekend Run
So, I came real close, if not actually making, my goal of 10 miles. I really, really came so close to 10 miles of continuous running! I am finding that my body is still catching up to what my mind thinks its capable of, but truly, if I keep this up, and keep off the cigs (on my 3rd week of no smokes as we speak!), I might just be able to do something with this running thing…
Today’s Run
This is today’s run. Honestly, I didn’t run ALL of it, but a good 90% of it was spent at a jog pace. I was out for about 2 hrs total, with some time in there for stretching a couple of times, and some spates of walking, just to make sure I didn’t hurt myself. It felt pretty good, and its a good thing I did this today – the in-laws are coming over tonight to take Nate and I out for a meal 
I know there will be some overeating involved!
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Run 9 May 2009 in a larger map
