Rest for Runner's Knee (PFPS)

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4.3out of 5
Worsened(4)
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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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  • Michal Runner's Knee (PFPS)

    • Age 35-54
    • Female
    16
    Jan2016
    • Injury Status Cured
    • Physical activity per week 4-8 hours
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Cured
      Rest, Supportive Shoes
      Improved
      Strengthening Exercises

    I had sharp pain in my knee mostly after sitting. I stopped running and tried strengthening exercises. The pain had improved but it was still there. After reading treatment reviews of other people on this site, I noticed that some people said that changing their shoes helped. I than remembered that couple of weeks before I had the knee pain I bought new running shoes and that might be part of the problem. I rested for couple more weeks and than started to run with my old shoes. My knee is cured now. I think the combination of rest and the right shoes cured my knee. The strengthening exercises helped.


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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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  • 03
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Physical Therapy, Rest, Supportive Shoes, Strengthening Exercises, Proper Running Form

    I went to physical therapy. I was given some leg-strengthening exercises, and told to change the way I run. Lean forward a bit, and shorten my stride. Also, I stopped wearing these (http://www.saucony.com/en/jazz-original/11843W.html), and bought a proper pair of running shoes.
    After a few weeks off, things worked out.


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  • 03
    Dec2015
    • Injury Status Recovering

    Treatment Ratings

      Almost Cured
      Physical Therapy, Rest, Supportive Shoes, Strengthening Exercises, Cross training, Foam Rolling

    in my case -
    got MRI diagnosis was ligaments pulling kneecap up too far toward the quad
    did a bunch of physical therapy got a lot better after a few months, but honestly don't run as much since
    if you want to stay healthy running:
    get right shoes, replace them often if you have opportunities to run miles on something that's not pavement, take them. also cross train with e.g. biking, swimming, other low-impact
    stretch well (in my case, especially quads. also hamstring, calves, hip flexors - Google those running stretches). flexibility improves your form and posture and distributes strain. Yoga seems great but can't say I've ever managed to get into it. foam roll that quad and ligament
    LIGHT squats, lunges, reverse lunges, side lunges, agility drills vary the training, include hills, interval training
    truth is, some people are sound and run into old age, quite a lot of us are not and something gives out, knees are a prime candidate. in my case, adding 10-20 lbs didn't help ease the strain on joints. like a car, change the oil, take care of yourself and hope for the best. This has been the best for me and so far I'm good.


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  • 19
    Jun2015

    Treatment Ratings

      Cured
      Physical Therapy, Orthotics, Surgery, Other
      Almost Cured
      Stretching, Acupuncture, Strengthening Exercises
      Worsened
      Rest, Platelet Rich Plasma Injection, Cortisone Injection

    I had 'runners knee' for years. Remember this is a catch all phrase to describe knee painwhere the cause isn't known. I agree that seeking out a good physiotherapist is the place to start. Ultimately for me I had an MRI which revealed nothing, but elected to have keyhole surgery which removed my plica and since then problem solved. No I hadn't heard of it either before the surgery... Took over a year to get to that point and then a few months recovery. Obviously surgery is a last resort. As an aside I'm not sure if running on forefoot is always the answer, but again for me increasing stride frequency has kept me injury free since, circa 3 years.


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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

    Treatment Ratings

      Cured
      Physical Therapy, Massage, Rest, Strengthening Exercises

    Your symptoms sound exactly what I dealt with earlier this year. I stopped running for months. In the meantime, I was stretching every day and getting deep tissue massages, with no relief. I also went to a chiropractor for Active Release Therapy. I finally went to a sports medicine specialist, and he diagnosed it as a muscle imbalance. Basically something was out of whack in my right leg, which was causing the muscles or tendons to pull over the knee, which caused the pain.
    Something interesting that you might try is to lay on your side with your non-injured side facing up, and raise your leg as high as you can. Have someone push it down. Chances are you can offer a good bit of resistance. Then try it with your hurt knee leg facing up and have someone push down on it. In my case, I could offer almost no resistance. It was pretty comical to see the difference. I thought the doctor was messing with me and just not pushing hard on my non-injured leg, but I had some other people push as well, and it was legit.
    That example was enough for me to believe the doctor and put in the effort with resistance bands. It took a while, but I started showing progress after a week or so. The progress came like this: My knee hurt pretty much all the time after a few sessions with the bands (maybe 20 minutes every day) I got relief from the pain immediately afterwards. The pain would return when I ran, at which point I would stop running for that session. little by little, the pain went away and I eventually stopped the PT sessions, and have been running pain free (~40 miles a week) ever since.
    As I said, I waited for a few months before I started the active PT, and in that time I did very little running. This, I believe, was also a mistake. There was something goofy in my leg, and by babying it, I think it continued to deteriorate, which meant I needed more PT.
    The doctor encouraged me to start running more immediately, and encouraged me to not baby my leg. He suggested very light workouts at first, stressing that the PT was the biggest part of the recovery.


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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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  • 24
    Nov2014
    • Injury Status Cured
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Rest, Supportive Shoes, Supplements

    I took two months off due to runners knee. Once a week I'd do a very, very slow test run for a few miles, which the doctor said was fine since the X-rays looked fine (only some inflammation). Take a motrin, and rest.
    After healing it all up, I also started taking glucosamine (Osteo Bi-Flex) and that seems to be helping me (knock on wood). No idea if it's a placebo effect, but it helps. Don't forget to ensure your shoes are in good shape or it'll possibly come back again. I go through a pair every 1.5weeks due to marathon training.


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