RUNNERS KNEE

RUNNER'S KNEE
PLAN FOR HEALING RUNNERS KNEE

• Rest 
• Ice
• Compression and support– KT Tape CLICK HERE FOR TAPING INSTRUCTIONS
• Elevation
• Stretching, massage and some foam rolling on warm muscles
• Triple Strength Osteo Bi-Flex (it is supposed to produce some results/comfort in 7 days)
• Liquid liver Cod oil, for joint care (I take everyday anyway for other reasons)
• Vitamin C
• 800mg of Motrin or anti-inflammatory 
• Dark cherries and natural anti-inflammatory foods
• Prayer and positive thoughts

I always have to be doing something so I’m writing this while my knee is up, taped and icing.

Nine days before the Publix Half Marathon my right knee started to hurt.  Bad.  This is my 3^rd half marathon.  I’m new at all this and know I’m not some big “athlete” but I AM super passionate about everything I try to do.  When I started this training program I knew I was stepping it up a bit.  Even though I added a ton of cross training with P90X, I felt good that I was listening to my body and recovering well after workouts.  My goal was to become a stronger runner and “injury proof” myself by cross training and body building.  I followed the same running schedule as my last half (which went good, as far as injury goes, finishing at 1:57:46). 

I started my plan.  The first month was tough adjusting to the added P90X (it will kick your butt the first month- around week three it hit me hard and I was exhausted!!).  The second month went smooth as my body became used to the physical demands of the running and P90X combo.  This month, I felt good running both 10 milers.  Felt fantastic running the 12 mile, and was super excited how great last week’s 13 mile run went.  I was on week 10 of P90X and everything was going according to plan.  I was feeling super, all set to run my 14 miler (2 weeks out) when I had to stop short at mile 8 with extreme sharp pains all around my kneecap and side leg.  I thought it was ITBS but my next run (which left me standing on Steinhauer Rd unable to run another step) had me thinking it may be more of a knee injury.  I felt sharp pains in the kneecap whenever I put the slightest pressure on my leg.  My knee also gave a loud POP every time I straightened it.  I felt like crying.  I may not be able to run the quickly approaching race.  I know, I know… there are so many other MUCH more important things in life- and in the scheme of things this is nothing.  But when you work hard for something, no matter what it is, you are bound to be disappointed when something goes wrong.  12 weeks of 1-2 hours per day, 6 days a week …and all of that hard work may go down the drain.  The good thing about running and working out is you become obsessed.  The bad thing about it is you become obsessed.

I am pretty sure I have runners knee/tracking issues/patella tendinitis due to muscle imbalance.  Tight quads and glutes on my right side (from: cross training, HIIT, Kettleball, P90X…) can cause the patella to track up and outward (off track).  My quads and glutes have changed a ton over the past 10 weeks because of P90X.  Quick update about the P90X: I lost some weight (not a lot, about 2-3 pounds) but lost over 3% body fat and gained a ton of muscle! 

Back to the knee- Now, I’m dealing with inflammation, grinding, popping, and pain.  Hmmm… should have stretched more …or cross trained less?? I tried to watch the “too much too soon” 10% rule and thought I was doing well there.  I also took my shoes in to Big Peach Running and had them analyze my running/foot strike/shoes.  If anything I slightly over-pronate on my left foot but look good at 180 mid-footstrikes/minute.  Iron Girl is 3 months away and I plan to continue my running and strength training. 

At the moment, I am on the couch with my knee up, taped and iced.  My plan of action for the next 7 days:

REALITY: It’s ONLY a race and I’m just a 34 year old housewife and mom of 3.  

IN MY LITTLE WORLD:  I’m a woman.  And I want to be rock solid muscle, fit, fast, young, sexy, STRONG and kick some butt!

7 days… I plan on having many races in my lifetime and if I have to sit one out -that’s just life (what I tell myself).  

Also!  This blog really helped me and I wanted to share:

http://runtobefit.wordpress.com/2011/04/05/runners-knee-how-to-deal-with-it-and-recover-quickly/#comment-940