Ice for Runner's Knee (PFPS)

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  • katie Runner's Knee (PFPS)

    • Age < 18
    • Female
    • 149 lbs
    • 5' 2"
    • Canada, Ontario
    27
    Feb2018
    • Injury Status In Pain
    • Physical activity per week 0-4 hours
    • Chronicity 0 - 6 Months
    • Repeat injury? Yes

    Treatment Ratings

      Not Improved
      Physical Therapy, Ice, Cortisone Injection, Acupuncture, Rest, Brace, Taping,

    In august I had taken a step over somethings and had heard a pop in my knee and couldn't walk on it, I had gone to the hospital as it has also automatically swelled up, like you couldn't even see my patella (knee cap) and they had prescribed me toradol and was on that, crutches and immobilizing brace for about 2 months from mid August to mid October. I then saw our orthopaedic surgeon and he said my MRI was clean and that I had PatelloFemoral Pain Syndrome (PFPS) and to try physiotherapy. I then went to physio and my therapist was positive that it wasn't pfps.. but anyways we continued with physio and I did it for twice a week for 8 weeks. After the eighth week we decided to get another opinion on my knee as it wasnt helping and why go to something expensive twice a week for something that's not helping? So I saw another ortho surgeon in Brampton and he said I had good mobility but my knee was still extremely inflamed and was still having lots of pain so he figured a cortisone shot would be the best approach so that's what we had done. I had my shot on January 30th and after it he said he thought that it would be good from now on and not to suspect of anymore more problems.. but 3 weeks after I woke up one morning not able to bend, straighten my leg or able to weight bare at all... so, here I am again waiting to see the ortho surgeon to see what the next step is, and my knee is in just as bad position as it was before i had gotten my cortisone shot.


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  • Anonymous Runner's Knee (PFPS)

    • Age 35-54
    • Female
    • 230 lbs
    • 5' 7"
    • Phoenix Arizona
    24
    Nov2016
    • Injury Status Recovering
    • Physical activity per week 0-4 hours
    • Chronicity 18+ Months
    • Repeat injury? No
    • Pain with prolonged sitting Standing
    • Doctor/Care Giver Fierro

    Treatment Ratings

      Not Improved
      NSAIDs - Anti Inflammatory drugs, Cross training, Strengthening Exercises, Stretching, Supportive Shoes, Brace, Rest, Massage, Platelet Rich Plasma Injection, Ice, Physical Therapy, Supplements
      Worsened
      Other

    Is just little reliefs


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  • tawandacat Runner's Knee (PFPS)

    • Age 55+
    • Female
    • 145 lbs
    • 5' 7"
    • Binalong Bay, Tasmania
    22
    Sep2016
    • Injury Status Cured
    • Physical activity per week 8+ hours
    • Chronicity 6-18 Months
    • Repeat injury? No

    Treatment Ratings

      Cured
      Barefoot Shoes, Proper Running Form
      Improved
      NSAIDs - Anti Inflammatory drugs, Ice, Strengthening Exercises, Cross training
      Not Improved
      Orthotics
      Worsened
      Supportive Shoes

    I had been running for years in really cushioned shoes (Asics Nimbus) When I was in my 30's I developed a sharp pain in my heels. I fixed this problem with orthotics as it was a quick fix to my problem. I ran with these orthotics in very cushioned shoes for 20 years. Then in my mid 50's I developed runners knee. I couldn't run anymore it hurt too much. So I started bike riding. I found that if I pointed my feet outwards (externally rotating the leg) when I peddled, it didn't hurt my knees. I took this concept back to my running. I read the book "Born to Run" By Christopher McDougall. I discovered that really padded running shoes gives the body a false sense of protection. When the brain doesn't perceive danger it does nothing to protect itself from repetitive actions like running with the knees misaligned as in my case, despite the orthotics. I switched to a mid barefoot shoe and got rid of the orthotics. I found the idea of using my feet and having a better connection to the ground profoundly interesting and helpful. I became very interested in posture and mechanical alignment of the body and how it correlates and affects performance. After reading the book "8 Steps to a Pain-Free Back" by Esther Gokhale. I signed up for the Gokhale Method Foundations Course. This is where I learned to walk a line with my inner heels on that line. This was the deal breaker for me. I found that this movement along with using my feet properly and engaging my glutes externally rotated the leg and aligned my ankles, knees and hips. I am now 58 years old and I am happily running again without any knee issues. Today, I just came back from a barefoot run along the beach. I haven't had knee problems for 2+ years now.


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  • 03
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Ice, Rest, Supportive Shoes, Stretching, Strengthening Exercises, Cross training, Proper Running Form

    All there's no magic "cure" for injury prone knees. There are a host of things you can do to make life easier.
    Wear the correct shoes, you already have orthotics which is a great start.
    Have your gait analyzed, again you know you pronate so you can make a conscious effort to adjust your run and gear.
    Don't just run. You could have some sort of strength/flexibility imbalance in your feet, ankles, calves, thighs, back etc. Swim, stretch, cycle, do some yoga, pilates. Becoming a good all round athlete promotes healthier running.
    Don't run hurt. If your knees are crying in agony, don't "man up" and smash them into the concrete. Running is about making small incremental improvements, no one gets to long mileage without building up properly (or if they do, it's a recipe for injury).
    Establish a recovery routine. Ice, compression, elevation, ibuprofen. Even if you're not injured, these can help with post-run fatigue/aches and mean you can do more with quicker recovery between runs.
    Run short, run fast. Not everyone is made to plod 23 miles. Try short speed work, intervals, aim for 20 min 5ks, 6 min miles, there are plenty of challenging short distance goals which will challenge your running. What separates beginners to advanced runners is not their mileage but their abilities at the preferred distance. I have no knee pain since.


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  • 21
    Aug2015
    • Injury Status Recovering

    Treatment Ratings

      Improved
      Ice, Strengthening Exercises, Cross training, Foam Rolling

    I think this is it for my knee pain as well. There's a time when I push hard enough (running/back squatting) where my knee starts to ache the next couple of days. It become worse when I sit and layoff of it. Then my CrossFit coach (pretty sure CF added to the reason I have these knee probs) said after a while of resting your quads get weaker and other muscles are compensating for it leading to knee aching. He suggested to ice my and compress my knee so any swelling goes down then slowly do quad exercises to help strengthen them till the aching passes.
    This seems to be my solution that works for me. Recently I've been hitting some gains in the gym on my squat and do some all out sprints for cardio. After one sprint session I felt that pain in my right knee and was like "not again". Next day it became painful to break parallel on a squat.
    For two weeks I laid off squatting and running and did low impact cycling and elliptical for my cardio. I iced my knee night and morning to help with the pain, then wore a sleeve while a slept and and during work to keep it warm always. Before a work out I warmed up more by cycling and foam rolling the quad. Pain was gone when warmed up.
    After two week knee felt better and I'm ramping up the weight in my squats now. Now going into week three I'm gonna start on the treadmill and see if it flares up. I'm hoping to get back to my squat weight in a few weeks.
    It's now a constant balance of finding that line and not crossing that line for the rest of my life. If I do cross it, I have to take a few steps back and push on. I can live with that as frustrating as it is.
    I'm in my early 30s and don't want a serious knee probs getting older, since it'll be harder to deal with later in life. I've yet to have kids and want to be active in their lives when the time comes, yet I don't want to be a coach potato just to avoid injury. I love being active and hope to be no matter what age I'm at.


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  • 02
    Dec2014
    • Injury Status In Pain
    • Chronicity 6-18 Months

    Treatment Ratings

      Not Improved
      Physical Therapy, Ice, Rest, Stretching, Strengthening Exercises, Cross training

    In march 2014 I was crazy excited to train to bike up one of my favorite mountains. I started training early in the season. I haven't had a car in like...5 years and uphill/downhill street riding is part of my norm. I ride trails on the weekends and early mornings on some weekdays. In addition, I was doing some light running and squat workouts.

    Anyway. Long story short is, I had pain under my kneecaps when I was resting, thought that it was a sign of be being whiny, so I pushed harder, which made it worse. Both knees had the same thing going. I don't have insurance, so I had to go by Dr. Google and some friends, but runner's knee seems to fit my symptoms. I did nothing, rested, elevated, iced, compressed, all that stuff. I did that for a couple weeks. Then weeks turned into months. It hurt to walk across my apartment, it hurt to sit, it hurt to freaking lay down.

    I'd read this stuff that would say "oh, you have runner's knee? Try riding a bike!" and I'd smack my forehead. There are 2 things that make my knee freak out instantly, that's anything resembling a pedaling motion and squats.

    It's been 8 months. I'm going crazy. I didn't realize how much of myself was wrapped up in riding/hiking/spelunking, but dammit, being immobile is really wearing me down psychologically. I can't even get freaking groceries because I don't have a car. I haven't needed one until all this. I was watching a show yesterday and one of the characters knelt down and was doing something while talking, and I realized that someone crouching down on the ground seems superhuman to me at this point. It drives me insane. A year ago I was doing higher level canyoneering, some pretty technical spelunking trips, and riding further/higher than I ever have.

    And here I am. If I walk half a mile on a flat road to the store, I'll be paying for it for days. My uncle is a PT with an emphasis in Sports stuff. He's trying to help me out, but I don't have money, so visits are infrequent. All the exercises he's told me to do make it hurt more, or leave me feeling the same. I'm foam rolling 3 times a day, strengthening medial quads, stretching IT band, and trying to avoid any kind of stressful activity. When I get back to riding, I know I'm going to do a lot of things different, but for now, I just want to use stairs again. Or, you know, not have to ice my knees for months on end.


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  • 24
    Nov2014
    • Injury Status Cured
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Ice, Rest, Strengthening Exercises, Foam Rolling

    I had ITBS which I guess is a kind of runners knee, I got it from doubling my mileage/overuse. At first I tried rest coupled with icing and ibuprofen for a month which did nothing. Afterwards I did lateral leg raises and some clamshell stretches, 30 of each a day along with some one legged squats 10x3 daily. I improved alot from doing those few bits and I also found foam rolling and sprinting up hills/cycling up hills really great. All in all, I messed up and was injured from February this year up until August thereabouts but feel I would have recovered much faster had I worked my core and tackled hills earlier on. Good luck with recovery:) Be careful running~


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  • 30
    Mar2013
    • Injury Status Recovering
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Almost Cured
      Physical Therapy, Ice, Rest, Brace, Strengthening Exercises, Cross training

    I am recovering from Runner’s knee. Keep icing it and don't run for at least a week. You can buy those knee straps in case it hurts walking around, I also wore mine for biking (did biking and swimming every day until I started running again although too much biking also irritated it). On the advice of my P.T., I also did the leg extension machine at the gym, using the lightest possible weight and holding it for 3 seconds when I straightened my leg. I did that every day.

    When I started back running, I was very careful, warmed up on the bike for 5min, ran for 20 min. on the treadmill, run 2 min. walk 1 min., every other day. It can be frustrating though because you'll think it's getting better and then suddenly one day it will start hurting again. When you can start running outside normally again, you might have to walk for a block or so to warm up a bit.

    I went for a total of 3 weeks with no running and then about 2 more weeks of the run/walk thing on the treadmill which was almost as bad as no running. I have a friend who only needed 2 weeks off and then was back at it right away but I've read about people who've had this for MONTHS, so be careful! And make sure to test it out with some hill repeats before you try speed work!


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  • 30
    Mar2013
    • Injury Status Cured
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Cured
      Ice, Massage, Rest, Stretching, Other

    Just got over something similar. Pain on the top inside edge of the kneecap - about the size of a dime. At first I thought I'd bruised it and thought I could run through it. To make a long story short, bothered me for almost 3 months. Got so bad I thought it would never heal up. Finally got rid of it by:

    Taking time off: 2 weeks no running at all
    Massage: quad, hamstring, calf
    Stretching
    Knee band
    Icing and
    Went and saw a chiropractor

    Started off slow, 2 miles every other day. Finally just went away.


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  • 16
    Sep2012
    • Injury Status In Pain

    Treatment Ratings

      Not Improved
      NSAIDs - Anti Inflammatory drugs, Ice, Rest, Brace, Stretching, Strengthening Exercises

    I am a 26 yr old life long basketball/biker/rollerblader/mobile individual. Been very lucky in life to have avoided serious injuries. Come Jan ’12 I had fell into a routine of playing 3 times a week, officiating the game the other 4 days. Because of this I developed extreme knee pain, and what my doctor told me was runners knee. For the next 3 months I did his recommended stretches, exercises, icing, and rest. I had good days; I had bad days, and saw very little improvement in the pain. Had not run, or played basketball, even biking and swimming irritated it enough to set me back a week in progress. In May the pain became so back I went back to the doctor. He convinced me to get an MRI, it showed nothing, he felt nothing new in the examination, gave me some new stretches, and sturdy brace to keep the kneecap in check, and told me “It will get better”. I have been reading other posts and understand it takes time. Since I last went to the doctor in May, I went through phases of it getting better, but then randomly with one wrong step on flat ground I will feel the knee pop and know I just fell 2 weeks backwards in progression. The whole thing is driving me nuts. I have respected the injury and the healing. I wore the brace, I did the stretches, I ice constantly, I have been taking Ibuprofen routinely since Jan, I have yet to run or really even tested the knee other that extended period of walking. About a week ago I was in the best pain free position I had been since the injury. Barely any pain, didn’t need to wear the brace, was walking well and developing strength while brace less. It has been my understanding that the best way to regain strength and confidence before jogging would be light biking and swimming. I hopped on a bike for a ¼ mile ride over to the pool, only peddling with the strong leg while letting the weak knee just go through the motion. When I got off the bike and began to walk over to the pool, I notice the knee was very weak, but I figured it was just from not experience that motion in months. I got into the pool, began to walk, and did some light jogging motion underwater. I immediately noticed that this did me no good. The knee was painfully popping multiple times with each flex, its felt extremely weak, and the swelling was coming right back. I stopped immediately. Im now back to square 1 with the pain, weakness, and immobility. Should I have worn a brace on the bike and in the pool even though it brings discomfort? The stretches my doctor recommended initially were -Standing alternate TFL stretch -Quad flexion SLR stretch -Clamshell for gluteus maximums strengthening. I will admit these stretches did help in the recovery when I was initially doing them in May, however when I do them now I see no strength added, and in fact bring about more pain while completing them. This is the brace given to me by the doctor. http://www.betterbraces.com/donjoy-l...lla-knee-brace It helped stabilize when pain was at its worst; however there have been many times throughout this whole ordeal where I begin to feel that the brace is actually irritating the injury even more. Also, due to the metal stabilizers on each side of the brace, it is too uncomfortable to wear when sitting with the knee bent. Bottom line, I am completely lost on how I can fully recover. It has been 9 months now. I feel like for the 10th time I am back to beginning in my recovery. When I am able to walk normal without a brace I am waiting AT LEAST a month before I even so much as jog. I am scared to death of getting on a bike again or even getting into water to test the knee even more. I want to beat this, I know I can beat this, but everything I have done can’t get me over the hump of pain and discomfort.


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  • 06
    Feb2011
    • Injury Status In Pain
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Improved
      NSAIDs - Anti Inflammatory drugs, Ice, Strengthening Exercises, Foam Rolling

    It's now been two months since I first got runner's knee. And it's still not gone, and it's driving me crazy.

    I'm doing a ridiculous number of exercisesand other things each day:

    4 times a day 3x14 quad curls (60 lbs)
    4 times a day 3x14 hamstring curls (laying down, 60 lbs)
    1 time a day 3x12 hip abductor (50 lbs)
    1 time a day 3x12 hip adductor (50 lbs)
    1 time a day deadlift (45 lbs)
    2 times a day foam rolling

    1 time a day heating
    3 times a day icing

    3 advils per day

    I've been seeing a trainer and just started seeing a chiropractor. The chiropractor recommended a massage -- I've never done one of these before.

    I also just began some glute exercises (clam shells, hip bridge). I think I'm running out of muscles to work, and this problem just will NOT go away. Anyone know anything I'm missing?


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  • 20
    Feb2010
    • Injury Status Cured

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Ice, Stretching, Other, Supplements

    I have something similar to what you describe. Common name is "runner's knee"---you can look it up and see if you have more symptoms of it (you don't have to be runner to have this problem). But basically the kneecap isn't tracking properly and can cause pain, especially after a time of increased exercise. Ibuprofen will help with the inflammation, but glucosamin-chondroitin will help with the joints. Icing and this ointment called Tiger Balm has helped soothe the joints. Also taking a good amount of time to stretch after the workout. Maybe you should consider knee braces...simple Ace brand that look like a band with a hole for your kneecap...to stabilize your knee.