Knee pain that won't budge - please help

SaeSae

<p><span>I have had knee pain for the last year and I don't know what else to do. The pain feels like it is behind my knee cap, it's not something I can manipulate with my hands. The pain is worst when running down hill or walking down stairs, but I can feel it in most activities including walking. I can replicate the pain in a gym by using the leg extension machine. I can also feel it when squatting, but it is only triggered in the first part of the squat, once I am down lower I can't feel it. The pain began last year after training for the Edinburgh marathon. This was my second marathon, both of which I trained for using a Bupa training plan. I over pronate when I run but I have been fitted for proper Asics trainers by a running shop. I got through the marathon fine, and a couple of short (3-5 mile) runs after it, but then the knee pain started. It hasn't gone away since, or relented at all. I went to see a sports injury physio who gave me various exercises to strengthen my quads and keep my hips flexible. Did those for 8 weeks with no progress. Didn't run at all during this time. Went to another physio who does a clinic in a running shop. She gave me various other exercises to do plus stretching and foam rolling which I followed for 6 weeks with no change. Also saw a NHS physio who gave me similar exercises but eventually discharged me as he was of the view physio couldn't help the problem, but he didn't know what would. He also tried various different forms of taping, none of which helped. By this time I had made it to the top of the NHS waiting list for a referral to a knee specialist. I got an MRI. It shows a black area to the back of my knee cap (the actual bone) which I was told is stress/fatigue from overuse. I was told to think about my knee cap as a non-stick pan which I have scratched the non-stick surface off. He said it just needs time to heal and I shouldn't run or do anything that triggers the pain - which is almost impossible as walking/stairs hurts it! I have continued with leg strengthening and hip strength/flexibility throughout together with stretching and foam rolling. My problem with being told it just needs time is my knee has already had nearly 12 months to heal where I haven't ran at all and the pain is no different. It is just as bad. The injury is really getting me down as I use running to clear my head and keep me sane - without it I am really struggling. Can anyone make any suggestions on what else I can try?</span></p>

TT

SaeSae I can offer nothing but sympathy and one idea. Do you have a medical diagnosis​? I ask because if you do it might be worth searching some American Doctors' websites. They are ahead of the UK in terms of treatment of sports' injuries. However you need to be prepared to pay if you find anything because it reads as if you have been through the NHS system and their response is rest. You will also need to find a GP prepared to refer you privately. 

Emmac01

Hello
The key to pain relief in your knees involves strengthening the muscles around them. the large muscle group between the knee and hip on the front and sides of your legs, your hamstrings (the muscle group at the rear of your leg from just above the back of the knee to your bum), your glutes (your bum muscles), and calves (the muscles on the rear and side of your legs below the knee) work together to hold you up, better than your knee joint does.

Here are some exercise which helps you to get relief from your knee pain.
http://www.doctorshealthpress.com/pain-articles/knee-pain-exercises