I am a keen runner and cyclist, but over the last 6 months my left knee has started to hurt, which I have been told is due to the patella irritating something (a tendon?) How can I get rid of it?
2006-10-08 21:41:20 · 8 answers · asked by advertisingape 1 in Health ➔ General Health Care ➔ Injuries
Runner's Knee is when the cartilage at the back of the patella gets worn, and no longer glides smoothly over the front of the knee, so it set up irritation and pain. The pain will usually be worse with hill running, and is usually worse coming DOWN hills or down steps and stairs.
The most common cause for this is that the patella is pulling slightly off track, and with a lot of use, it starts reacting.
The first thing to do is get a biomechanical assessment - one cause can be the way you're made. If your particular bodyshape is contributing to your problem, then a pair of custom orthotics can go a long way towards correcting it.
You may also need to bulk up your inner quads - your VMO. This part of your quads is key in keeping your patella on track. If you've had any past knee or thigh injury, even a minor one, this will waste quite quickly, and tend not to recover without specific exercises.
Even if the VMO is built up, the sequence in which the muscles work also has to be dealt with. If your VMO has been lazy, chances are it's not switching on in time, and throwing your tracking off. You may need to do some closed chain quads work to correct this.
You should also look at your footwear - if your shoes are worn, you're more likely to develop problems, orthotics or no orthotics.
Your training techniques may need to be looked at too. Make sure you avoid camber running (you know - roadside running where you're at a slight sideways slope all the time).
Have periods through the year of relative rest - switch to alternative sports like swimming or field events, just to give the muscles a bit of a rest.
If this doesn't help, you may need to start taping your patella prior to running and cycling. It's a bit of a pain, but it will help. It may need to be continued for several weeks at least.
Finally, there's the surgical route - you can have the back of your kneecap scraped clean. Not always successful, but works very well if it is. There's injections and meds that can help during periods of inflammation, as well as local therapies like ultrasound, laser, frictions, and the use of heat or ice.
I suggest you get an appointment with a chartered physiotherapist to get your assessment, orthotics, quads (inner range and closed chain) programmes and taping techniques sorted, and also discuss your training routines with them. They will also treat local inflammation. Don'tforget to bring your normal running shoes with you - they contain a lot of valuable information in terms of patterns of wear.
Good luck, I hope this helps. It can be tricky to clear, and may involve a period of rest from the running and cycling, but hopefully you'll be back at it soon!
2006-10-08 22:06:04 · answer #1 · answered by RM 6 · 2⤊ 0⤋
you cant. stop running, start swimming and cycling more.
unless it is a rough patella, then you have an op to sand it and probably end up in a worse state than you are in now.
2006-10-09 04:43:30 · answer #2 · answered by neogriff 5 · 1⤊ 0⤋
Only with medical intervention I would think. And ease off the exercising otherwise you could do yourself a permanant injury!
2006-10-09 04:48:48 · answer #3 · answered by huggz 7 · 0⤊ 0⤋
Have you tried taking Glucosamine Sulphate supplements? I'm told they work!
2006-10-09 04:44:37 · answer #4 · answered by Anonymous · 1⤊ 0⤋
Exercise is a bad and dangerous thing as you have just proved!! So stop... now... before its too late!!!
2006-10-09 04:51:36 · answer #5 · answered by Anonymous · 0⤊ 1⤋
walk
2006-10-09 06:07:19 · answer #6 · answered by distalbicept 3 · 0⤊ 0⤋
are you just stupid,how about trying this STOP RUNNING.
2006-10-09 12:56:22 · answer #7 · answered by emily 2 · 0⤊ 1⤋
stop exercising???
2006-10-09 04:42:47 · answer #8 · answered by joleen19842006 3 · 1⤊ 0⤋