Supportive Shoes for Runner's Knee (PFPS)

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4.8out of 5
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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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  • 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
      Supportive Shoes, Stretching, Strengthening Exercises, Proper Running Form

    I would suggest getting a gait analysis done. I went to a doctor who has a running clinic to get this done. He pointed out certain flexibility, strength issues and extreme pronation, that caused my knees to twist a lot when I would strike. He gave me a specific stretching and strengthening program, got me in the correct shoes and insoles (off-the-shelf) and I have not had any knee issues since. And I do about double my old mileage.
    Honestly, I recommend this for every runner I know, to avoid future problems. Best $300 I ever spent. The before and after videos of my gait are astounding.


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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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  • 06
    Oct2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Supportive Shoes, Strengthening Exercises, Proper Running Form, Foam Rolling

    Im no expert but I have a similar story. I completed my first half marathon and then the following week when I tried to run again my knee was very painful and felt like it was going to give out. I waited another few days and tried again with the same result. I tried a few exercisers from the physio and some foam rolling which I think helped a bit but I still wasn't 100%.
    After reading some stuff online I decided to go and see someone about my running form. Turns out i was heel striking which can apparently lead to higher shock loads on your knees than a mid foot strike.
    He was able to fix my running form immediately. He told me to download a metronome app for my phone, set it to 180 beats per minute, listen to it when running and step at every beat (180 steps per minute). Apparently this is an efficient cadence and also helps to prevent you landing with your foot out in front of you and landing on the heel (you don't have time to move your leg that far comfortably). He also recommended a particular shoe for me.
    Worked wonders for my knee. It works your calves a lot more so you have to ease into it, but once you're running at that 180bpm it feels really comfortable and efficient. After a week or two you get the rhythm ingrained and dont need the metronome any more either.
    Like I said, no expert, just my story ;-)


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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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  • 16
    Oct2014
    • Injury Status In Pain

    Treatment Ratings

      Not Improved
      Rest, Supportive Shoes, Patellar tendon strap, Strengthening Exercises

    Done everything in the world for Runner's Knee ever written and still can't get rid of it after nearly 3 months. Stopped running, worked on thigh and leg strength (started biking 20MPH plus for 45 minutes 3X per week). Strength training, hip strengthening, cushioned shoes -- check, check, check. Nothing wrong with the knee structurally. Oh, also tried straps and more recently braces too to keep the patella from moving. I've come to the conclusion if you get runner's knee, there might not be a cure except a long time healing away from running.


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  • 05
    Oct2013
    • Injury Status In Pain

    Treatment Ratings

      Not Improved
      Supportive Shoes, Stretching, Other, Strengthening Exercises

    So, a few years ago I got big into running. Lost a bunch of weight, almost passed my wife as she was in the midst of gaining weight during pregnancy (guys, don't do this!).
    But I was running for about a year and a half on the same old shoes. Entered a 10 miler race and hurt myself. Realized afterwards that my shoes were kind of shot and I needed new ones. Beginners error. Got new shoes, and started up again.
    But every time I got around 3k, my knee would just seize up. Seemed to be the tendon under the knee cap. Confirmed with a physio. Did "electro shock" treatment to strengthen the tendon. Was given a number of stretches and exercises to do for the surrounding muscles. Mostly did them. But I still would have problems when I ran longer than 3k.
    Since then (this was about 2 years ago), I had stopped running really. Got lazy for the most part. But recently, I'm getting back into it again. But the knee is still sore afterwards and during. I'm keeping my runs to under 3k now. I've had a couple runs where I've pushed it past 3k. But then my knee is sore the next day. I have no problem with the distance, its just the knee. So, I'm getting a little bored not being able to push myself.


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  • 16
    May2013
    • Injury Status In Pain

    Treatment Ratings

      Almost Cured
      NSAIDs - Anti Inflammatory drugs, Taping, Supportive Shoes, Strengthening Exercises, Foam Rolling
      Not Improved
      Brace

    The knee strap did nothing to help my PFPS.

    As for stairs, I use hand railings as crutches post-long run because my knee hurts so bad when going down. I do find that if I sit immediately after running, it's much more debilitating than if I spend time on my feet.

    Right now, I'm managing pain while working on the root cause. Definitely find your root cause instead of just getting through the pain. Eventually it will take longer and longer to recover, until you're no longer pain-free between runs. Then you'll have no option but to stop entirely until you heal.


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  • 08
    Jun2011
    • Injury Status Recovering

    Treatment Ratings

      Improved