Runners! I need your advice...?

Question

I am an Army vet. I used to run about 6-8 miles every other day, but a few years ago i really messed up my right knee. I have pain now around the outside and below my knee cap. I have been told that is a tendon or something that connects to my hip, but stretching seems to do no good. I really want to start running again...what should i do?

Any stretches or diet changes you could recommend?

Answer 1

It could be your illiotibial band... work on IT band stretches (you can google them).  It could also be lateral patellofemoral arthritis... Strengthen your vastus medialis to help your patella track properly.

This would be best diagnosed by an orthopaedist.  You'll have to be more specific than "really messed up my right knee" though.  He'll want to know how.

Answer 2

This sounds somewhat like Iliotibial Band Syndrome.

That said, you should start with a doctor to rule out any ACL, PCL, or patellar tendon damage or any structural issues.  I am NOT a doctor.

I put in a link, and there are a lot of resources that discuss IT Band syndrome.  It is very common.

A few tips:

-Shoes, shoes, shoes.  Get them from a running shoe store, and make sure they suit your foot strike tendencies.  If you are a heel striker, if you pronate or supinate there are shoes that will help your condition.

-Road conditions.  Crown roads, or uneven surfaces will make you very miserable and aggravate this problem.  I ran the Rock n Roll marathon and suffered due to the crown roads on the freeway segment.  Try to find a flat surface.

-Surface - Grass and dirt are much better than asphalt.  Avoid concrete as much as possible.  Minimize the pounding.

Answer 3

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good Luck!!!

Answer 4

Does the same thing happen while riding bicycle?  Have you considered changing to bicycle riding?  It eliminates the pounding and is way more fun, I think.  I ran for many years n my school years and now bike ride instead. This is not a very complete answer; just a suggestion.

Answer 5

The pain you are experiencing is probably from your illiotibial band, which connects from the outside of your hip to the outside, lower part of your knee.  When it is tight, it will not run in its proper tract along the outside of the knee and causes some chafing of the knee cap.  Stretching is the answer to this problem, but only the proper stretching will work!  You need to focus on your hips when it comes to fixing this problem.  This website offers a few good stretches http://www.howtostretch.com/iliotibi.htm

Please be aware that in order for this problem to be resolved, stretching should be done about 5 days/week.  Each stretch should have 3 sets of 20 second stretches.  

WARM UP BEFORE STRETCHING!!!!  It is never good for your muscles to be forced into a stretch if they are not properly warmed up first.  Warm up could be something as simple as jumping rope or skipping for about 5 minutes.  Even a brisk walk would be fine.

Answer 6

run on an eliptical. It is the best option for your knees.

way to go for wanting to start up again.

Answer 7

I agree with the above answer