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Runners Knee
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Has anyone here got any idea how I can fix my sore knee? I've only got the internet to go on but it looks like i've got whats called "Runners Knee". The outside of my right knee hurts when I go running. The doctor surorisingly never disgnosed it as this when i went to see him and told me to rest it and gave me a tubular bandage as a support and some anti imflamatories (spelling??) even though it wasnt imflamed.
This didnt work and I am still not able to run more than a few miles before it starts to play up.
Im going to see a physio tommorrow and Ive bought new shoes to see if that might help.
Is thier anything I can do to get rid of it once and for all? Or is this a permanent injury? I'd appreciate any help because not being able to run as much as i used to is bringing me down. 
Cheers, sox 
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Hi Stephen
Sorry to hear of your injury, it is annoying, I know how you feel. When I first started out afew months ago, one of my knees in particular seemed to really hurt, especially when going down hill or stairs. I read up on it and think I have the same thing as you. I don't want to give advice really as I think each case is probably different, but this is what worked for me: (It is still there but only very very slightly, not enough to cause a problem ...fingers crossed for now!).
Get your gait analysed. I was told my problem could have been caused because my knees fall inwards (over pronate), so I needed some support running shoes.
Be careful running down hills, if poss run in a zig zag, so the impact is less.
There are core strenghtening excercises you can do (google it), this strengthens core muscles in your tummy, which in turn affect your balance and how straight you run, the theory being if you are stronger in the core, you will be more stable, and this will put less pressure on your knees.
Not sure if this makes any difference but started taking 2 glucosamine and 1 cod liver oil tablet per day, seems to work.
Ease up a bit. Certainly don't think about increasing the mileage at the minute until it settles down.
See what they say though, you may need orthotics, but plenty of runners have them. I know it is very common, so hopefully they should be able to sort you out.
good luck
Hi
Yes, I think I read somewhere that if you strenghten other areas of the leg, it will help support the knee.
Let us know how you go.
I have a personal trainer and he makes me do a stretch type thing that involves lying on one side, supporting my weight on my arm and rolling my upper leg up and down over a foam cylinder (hard to describe) concentrating on any sensitive knots.
Basically (I think), this massages and loosens the Iliotibial Band, which is supposed to assist in preventing knee injuries. He says I should do this as often as I can.
I was wondering whether anyone had any opinions on this?? I was also wondering if it might be possible to buy one of these foam cylinder things so I can do this at home - I haven't managed to find one yet though!!
I also googled this and came across these pages:
http://www.thewalkingsite.com/knee_exercises.html
http://www.thestretchinghandbook.com/archives/knee-pain.php
Don't know whether any of that is any help, but I'd also appreciate thoughts and advice if anyone has any!!
Thanks very much.
I too get some knee aches, nothing bad or really painfull, but have started taking glucosamine to try and protect the knees as obvioulsy they take some serious pounding, especially if you are on the larger side, like me.
Did you get proper gait analysis?
Glucosamine is supposed to be very good, I take 2 high strength tablets a day (I think it has Chondo....something or other in it too!), and a cod liver oil tablet too. Also am going to start taking selenium (sorry if these spellings are completely wrong!), as that is meant to be excellent for running.
I get most of them from www.naturesbest.co.uk
They seem to often have offers on, and the potency of the vitamins is good, as that is something some people don't realise. Often the concentrate of a vitamin varies a lot.
Don't know if this is helpful, but I've just found the foam cylinders I mentioned on Amazon - you have to search under foam rollers and that does the trick!
I may try the glucosamine too.
Good luck Stephen.
Hey everyone, thanks for the replies!
I think i'll give the suppliments a miss cos i'm already taking some for other purposes and dont really ahve the cash im afraid!
I'm off to see the phsio this afternoon so hopefully she should be able to give me some advice. I'm also getting my new shoes today aswell.
I think i'll give the stretches ago, thanks for the links LadyA!!
I do some of those stretches already! But some of them... not done since primary school!
cheers again,
sox.
Let us know what happens eh?
Do you know what shoes you are getting yet?
yeah, let me find a link...
before I was using nike air pegasus and they were working fine. but i tried a few on that ahd some support and these nike ones felt the best:
http://achillesheel.co.uk/road.php/m/nike/Air+Structure+Triax%2B+11/m_structure_triax11_white_orange
I'm pretty sure those are the oens anyway. Btw see when your looknig for new shoes, how do you go about it? I was just told to walk up and down in them, I wasnt told to jump on a treadmill etc. Is this normal practice?
Hi mate
What a coincidence, I just bought some of these (the ladies version though!). They felt really good to me, nice and cushioned, however I have not warn them for a run yet (I have several pairs on the go LOL) so its hard to say if I will love them yet. They are support trainers though, and are meant to be good so I think you made a good choice.
Normally if you go to a specialist running shop they will look at your feet, then put you in a neutral pair of shoes and ask you to jog on the treadmill. They normally have the treadmill linked up to a specialist computer which shows them in great detail how your foot strikes the ground, and all kinds of clever things like that. They then get you to try some different ones and ask you again to run, and see hopefully an improvement in the different shoes.
Funnily enough, with these Nike ones I did not go to a special shop I went to Sportshoes shop in Bradford (I was going there anyway) cos it is loads cheaper. The bloke there was very good though, and I ran up and down the shop!
Where did you get them? Have you worn them yet?
I won't tell you how much I paid for mine, but they were cheaper than that! That does not sound like a proper assesment to me.
www.achillesheel.co.uk i only got them that price cos i was a student!
not got them yet. im picking them up today. when i was trying on other pairs, like brooks and asics, i could feel the support in them. but i didnt get to run in them so didnt have a clue if they made any difference. they just made the shoe feel clumpy. so i chose the nike ones, though i couldnt feel any support, they did feel the smoothest when i was walking. ive just looked at my current shoes. they arent worn on any particular edge so i cant see any evidince of over pronation or under pronation. but those shoes im buying are for over pronation...
ah im so confused!
Hi Stephen
I know it is very confusing, there are so many on the market these days, all for different things, I am sure some of it is just pot luck to be honest. Just because you can not see evidence of your sole wearing on the outside does not mean you do not over pronate, that is a very crude way to tell, but its not a definate indication. None of my normal trainers or shoes are worn more on the outside edge, but you can tell just by looking at my running style that I do pronate, though I am getting better, I believe.
Did they have a treadmill in the shop did you notice? Can you not get them and take them along to your physio and see what they say? To be honest, they are a well regarded trainer the Triax 11, and I loved the feel of them too. It is difficult as even if you do run on a treadmill in them it does not mean that they can't hurt you over long miles (I have learnt that too!)....to be honest, most of us have made a mistake with trainers, as its so hard to tell.
I would ask them when you go back, if you can use them on a short run and if they are not suitable, can you exchange them? As you say, its a lot of money to spend if they are not right.
Ok so I went to the physio today when I was getting my shoes. It was quite alot of fun actually! She was really good!
But heres the vital stuff: my patella is misaligned and I have a week hip. My right ass cheek has like no strength compared to ym left one. My inner right quad isnt as strong as my inner left quad. It was quite funny how I had never noticed it and she was like: "can you see how ure elft muscle is bigger than the right one?"
On top of that I over pronate and when I walk I only swing one arm! Amazing how 40 mins and I know so much mroe about my own body!
So i've to strengthen up my right leg/hip and see how it goes for a week or so. It was funny, she was laughing at it and told me "your not very strong" lol
Hi Stephen
I had ITB syndrome after my first marathon, which hurt on the outside of my right knee and kept coming back if I ran a few miles. Even after 8 months when I ran a 1/2 M it came back at 9 miles. the solution given to me by a trainer was stretching. Since I did, the ITB problem has gone away and never come back (until I got a bit lax with the stretching!).
My stretch (there are loads) is to stand up straight ,arms in the air, hands together. Cross the right foot behind the left until the right knee is about behind the left knee. Lean the upper body over to the left, moving your arms as well so you form a curve, (like a ballet dancer), and get a stretch over your right hip. My right foot angles slightly so I'm only standing on the outside of it and the sole is off the ground.
It works for me, cross the opposite legs and lean the other way for the left side, which I recommend as I never stretched my left one until after my second marathon when ......
Jiff
Stephen Oxburgh
Snap! I am exactly the same as you except my prob leg is left one. I have relatively wasted left VMO and left glute is weak allowing left knee to internally rotate causing knee pain blah blah blah etc etc.
What has your fizz suggested you do to sort out your imbalance?