Physical Therapy 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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  • 03
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Cross training
      Improved
      Physical Therapy, Stretching, Foam Rolling

    I had runner's knee for 2 years. I thought it was never going away. I tried everything from foam roller, stretching, going to PT.
    What worked in the end was cross training. I needed to strengthen my quads. Biking, hiking, swimming, climbing stairs did the trick. I could not only run everyday without switching it up.


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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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  • 03
    Dec2015
    • Injury Status Cured
    • Physical activity per week 8+ hours

    Treatment Ratings

      Cured
      Physical Therapy, Orthotics, Stretching, Strengthening Exercises

    Mine was eventually cured with orange superfeet inserts.

    I went to the sports medicine guy and he very quickly diagnosed it as runners knee. He seemed a little too eager to diagnose it that way though, I think his only questions were "where does it hurt" and "how much do you run". As soon as I told him my mileage, 50-60 mpw, he thought it was runners knee. He directed me to a PT for strengthening and stretching and recommending orange superfeet inserts.

    I was pretty skeptical since his diagnosis came so quickly and my symptoms didn't really match everything I'd read about runners knee. Went to the PT. Did the exercises and stretching for weeks. No progress.

    Finally I was getting desperate and bought the $40 inserts. They worked like magic, within days the pain was less when I ran. It was completely gone within weeks.

    I'm still not sure if this guy was brilliant or lucked into the diagnosis. Even though runners knee is supposed to be felt at the front of the knee, he called it "referred pain".


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  • uli Runner's Knee (PFPS)

    • Age 55+
    • Male
    • 190 lbs
    06
    Nov2015
    • Injury Status Cured
    • Physical activity per week 8+ hours
    • Chronicity 0 - 6 Months
    • Repeat injury? No
    • Pain with prolonged sitting No

    Treatment Ratings

      Cured
      Physical Therapy
      Improved
      Surgery

    I had developed a left knee pain after running 5.5M every day for about a year. My doctor suggested to go through a meniscus surgery. I had a arthroscopic surgery where the surgeon cleared my meniscus, which was not torn, but was not smooth due to a history of heavy basketball career.

    The surgery was very short (about 40 minutes from entry to leaving the surgery center) I had a local anaesthesia, and I actually walked back to my car...

    After the surgery I went through a period of 6 weeks of physical therapy, which strengthened my knee muscles, and took care of the surgery scar tissue (which is a very big deal in these kinds of surgeries because a scar tissue can shift the patella and cause long term knee damage.

    Probably would have been OK with no surgery.


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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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  • 15
    Oct2013
    • Injury Status Recovering

    Treatment Ratings

      Almost Cured
      Physical Therapy, Rest, Strengthening Exercises, Foam Rolling

    I have runner's knee and found a great PT. i had to stop running for a couple of weeks and concentrate on my exercises (strengthening the quads). then had to start again slowly and all has been ok. i did run a half and my runner's knee kicked in during the last 5k so i'm not sure what that was all about since my other long runs had been fine. but i'm making sure to do my exercises and foam roll.


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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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  • 10
    Feb2013
    • Injury Status Recovering