Runner's Knee (Read 209 times)

 

*the day before this happened I lifted and mixed about 70 bags of 60lb concrete, twisting and awkward standing to get it done. I'm guessing that this may be the main contributor.

Hopefully this may help because i, too, once injured my knee in a non-running activity and your symptoms sound similar.

1. No running for about a week and used ice and naproxen sodium to remove inflammation.  When I did feel able to run again it was significantly reduced intensity, duration and frequency for a few weeks.
2. Cross trained on upright stationary bike to maintain cardio fitness in a non weight bearing manner.
3. Did strength training of the injured knee by putting a flexiband round the ankle of the uninjured leg and to an anchor. Then, while standing on the injured leg, with knee slightly bent stretched the band repeatedly in all four directions with the uninjured leg. Three sets of ten in each direction. This puts a slight load on the injured knee and encourages strengthening.
4. Did squats leaning back against a wall with an exercise ball between my knees. Three sets of ten holding each for count of five.
5. Did step up exercises, stepping up about eight inches. This one was painful at first. So I had to be careful.
6. Sat on the floor with legs flat and extended and pressed down towards the floor with knee isometrically. Hold for count of five and repeat ten times. Three sets.
7. While in this position did vertical leg lifts. Same sets as step 6.
8. Layed on floor on my side and performed lateral leg lifts about six to eight inches. Same sets as step 6.
9. Added some hamstring and quad stretches.
10. After a few weeks started adding dumbbells and ankle weights to the step ups, squats and leg lifts.

All I can say is, it worked.

I don't mind the time off too much, it's not like I'm training for a race or anything. I don't race much, I just run to be in shape to run. Between this and my achilles and theater production schedule, my goal to get 2020 miles this year is taking a real hit. I thought cancellation of the Summer show and probably the Fall show would be a boost for my miles, but then this happens.