Other for Runner's Knee (PFPS)

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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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  • 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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  • 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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  • 25
    Jul2013
    • Injury Status Cured

    Treatment Ratings

      Cured
      Massage, Rest, Stretching, Other

    As a massage therapist...continued use of muscle causes tightening and shortening so it pulls on joints and hurts when go to move it. Building my muscles...every joint is sore. Relax and stretch all areas in legs....hot baths, Epsom salt soaks, massage, stretching routine a few days a week. Besides better body mechanics...new challenges cause body new pains.not fixing...you get injured. Take rest...overtraining can hurt. Now my knee is fine.


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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
    Mar2010
    • Injury Status Cured

    Treatment Ratings

      Cured
      Supportive Shoes, Other, Strengthening Exercises, Proper Running Form

    So I used to be a very consistent runner. I never raced, nor really had a desire to, but I used to run between 3 and 5 miles a day, with one day a week off and one long weekend run of ~ 10 miles. I did this for no other reason than I liked running. Well, at one point I hurt my knee on a bad indoor track and was unable to run for a few months. Since, I have tried running on and off for the past couple of years, but I always quit when I start to get stiff knees. However, I finally seem to be making some progress.

    Right now, I'm running around 2-3 miles a day and have gone up to as much as 4. However, I'm TERRIFIED of hurting my knees. I've been reading up on form and shoes and exercises. My knees don't hurt right now, but I'm getting a little bit of stiffness.

    Here's a summary of what I've read: 1) run with shorter, quicker strides; 2) increase distance slowly; 3) slow my pace down from what I'm used to; 4) upper body should be erect; 5) I should be landing on the fleshy part of my foot - about mid-foot; 6) I should strengthen my hips and quads.

    On shoes...yeesh, this is a controversey. I've always sworn by getting shoes from a running store nearby that looks at your feet, watches you run, etc., before fitting you with a pair. I've generally liked the shoes I get. However, I just read Born to Run and now I'm wondering if I should chuck my expensive shoes for something with less padding?!

    I've also been trying to run hills when I'm on the treadmill to avoid too much repetative motion. This all seems to be working.


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  • 16
    Mar2010
    • Injury Status Cured

    Treatment Ratings

      Cured
      Supportive Shoes, Stretching, Other, Supplements

    For knees, I find stretching, pacing and good shoes work best to keep away knee pain. Biking and cross-training that works the muscles around your knees (the names of which suddenly evade me), can really help certain types of knee pain (works for me and my husband, who has very sensitive knees, but it doesn't work for my sister who has cronic joint pain in her knees). I also take Vitamin D, which is supposed to help with joint lubrication or something (my doctor suggested it), but I'm not sure if it's helping, or if I just haven't had any problems lately.

    I personally find that treadmills altar my natural stride, since they pull the leg back as you step on them, so I get shin splints when I use treadmills. I'd love for treadmills not to be painful for yucky weather days!


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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.


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  • Anonymous Runner's Knee (PFPS)

    • Age 35-54
    • Male
    • 130 lbs
    • 5' 6"
    • Fremont, CA
    13
    Nov2017
    • Injury Status Cured
    • Physical activity per week 4-8 hours
    • Chronicity 6-18 Months
    • Repeat injury? No

    Treatment Ratings

      Cured
      Other

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  • Anonymous Runner's Knee (PFPS)

    • Age 55+
    • Female
    • 187 lbs
    • 5' 2"
    • Miami, Florida
    21
    Jun2017
    • Physical activity per week 4-8 hours
    • Repeat injury? Yes

    Treatment Ratings

      Cured
      Platelet Rich Plasma Injection
      Not Improved
      Other, Supplements

    Clean era my,Houston anda línea Cook,


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  • 03
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Other

    35 year old here. I have a similar routine to yours except I run more and work out lightly compared to you. I lift 3x a week and run 5x a week. One thing I noticed was leg fatigue caused my form to go bad which in turn causes injuries. Heavy leg lifting for me was the #1 reason for fatigue. As I increased my mileage, I decreased the weight I lift with my legs (squats, leg presses etc.) Instead I do more reps with lighter weights and add more variety of leg exercises.
    To answer your questions:
    My knees are feeling very strong and have no soreness anymore.
    Since I reduced the leg lifting weights and increased mileage, I feel like my knees improved.
    I am not worried about the long term effects since I don't really do like 50-60 miles a week.
    I see a lot of runners in their 40s in races. A good number of them perform very well. I hope to stay a runner well into my 40s.


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  • 01
    Oct2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Other

    Lots of people attest to using minimalist footwear or even no footwear, but there is very little research yet to back this up and plenty of people, including top athletes do very well with orthodox (big, squashy and rigid!) running shoes.

    I suspect that the running surface is the bigger issue. The only time I've had knee problems is after running exclusively on tarmac for some time. Nowadays I do most - ideally all - my running on the fells. I believe that the constantly changing terrain gives my muscles a varied workout. It also just happens that fell-running shoes are minimalist; this adds to the effect by making the feet and lower legs work harder to cope with the uneven ground, which in turn builds strength and resilience.

    You get none of this benefit on the road. And it's boring.


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  • 18
    Jun2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Rest, Other, Strengthening Exercises

    One of the things that helped me was learning to balance on one leg - nothing complicated. This requires keeping the hip level, strengthens the ankles and feet, and involves the glutes. A few minutes a day.

    Take a break from running. Hike instead. Start slow and when things become easy increase the length of the hikes and begin carrying a backpack. Hiking is low impact and provides a relatively injury free opportunity to experiment with strides, foot placement, strengthening various muscles, Build up knowledge of your body. After a year or so slowly take up running again.


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  • 26
    Jul2013
    • Injury Status Cured

    Treatment Ratings

      Cured
      Supportive Shoes, Other, Strengthening Exercises

    New shoes, increase only 10% a week (don't push yourself too hard!) strengthen your muscles by weight training... I had a lot of knee pain when I started and pushed myself too hard and ended up being unable to run for weeks. Take it slow and make sure your shoes are right!!!

    I did a lot of leg work - lunges, squats, calf raises, leg extensions, wall sits - helped me get stronger leg muscles that helps support your knees


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  • 04
    Jun2013
    • Injury Status Cured
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      Other
      Improved
      Physical Therapy

    last year I spent 7 months in constant pain from runners knee. after physical therapy helped slightly, I visited a huge knee surgeon at mount sinai, where he told me I had slight arthritis, and he couldn't explain the reason behind my pain or the reason for the pain of all his clients. someone suggested I go to Dr. Sarno, the mind body approach. Initially, I laughed. Eventually desperation got the better of me, and I bought his book, found out he retired and visited Dr. Ira Rashbaum at RUSk (the doctor who teaches the SARNO approach). Even before getting to see Ira Rashbaum, I read his books, paid a visit to the therapist, and within 4 weeks, my dreadful knee pains were gone for good. I'm back to climbing mountains and exercising to my hearts content. Granted my pain was supposedly from arthritis, but Dr. Sarno says that runners knee, back pain, neck pain, or most pains all come from the mind. You can make a small investment and buy all his books, or continue with your physical therapy, and maybe you'll get lucky and the placebo will work for you.


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