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Ran the New Forest Half week last Sunday and since then the inside of my right knee has been very painful. Rested it & seeing physio woman tomorrow but wondering how long these things take to heal?
Any thoughts on what i can do to speed this up?
How did physio go? Sounds like patellofemoral syndome ('runner's knee'). You might need more cushioning in your shoes and to avoid offroad shoes with hard studs (if you do offroad running).
When I had this I was told a good exercise is to strengthen the inner quads. You can do this by lying on your back with a rolled-up towel under your knees. Press down into the towel, hold, and repeat x 10.
The usual quad stretch (where you pull your foot up to your bum) is disastrous for runner's knee. I reckon it causes 90 per cent of cases. It rubs the kneecap hard onto the femur. If you're doing it, stop.
Physio thinks its not MCL injury and i just need to strengthen the muscles around the knee. Odd thing is, i can still run and though a dull ache afterwards there is no pain at all. However, it usually retruns later.
Using the most excellent foam roller has made a difference and guess it will be a while before this clears up
Hi, also getting some sports massage therapy will greatly improve the situation. Find someone who specialises more in remedial massage than just deep tissue.