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Monday, February 28, 2011
Help!
Has anyone ever had a knee injury? Mine has been bothering me for the past two weeks, but after my long run Saturday it has been so painful. I called my friend who is a physical therapy assistant and she is pretty confident that its patellar tendonitis. Normally they would recommend taking at least three weeks off. I started having a panic attack. I decided that I am going to take this week off and try to get into a physical therapist. My sister has the same thing for the relay we did in the fall. She was in tears after every leg, and walked the last half of her last leg, so its freaking me out. I am so mad. I had just hit my stride and got my pace up, etc. I am hoping some of you have some insight. Let me know. Thanks.
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new shoes? have your gait analyzed before you buy your next pair...that's all I've got. Luckily (cross my fingers) I haven't had to deal with an injury. Hope you feel better soon...but if you don't, we'll walk with you on your Ragnar legs!!
ReplyDeleteGreat--not you too!! We are starting to rack up the injuries. Be careful people. Steph's idea is a good one--sometimes the right shoes solve all the problems. Next I'd say to ICE ICE ICE and STRETCH STRETCH STRETCH. Ice for 20 min 2x/day and stretch for at least 10 min 2x/day. I know it doesn't seem like stretching can help a knee injury, but sometimes we are overworking the muscles around the knee, and everything just needs a chance to stretch out.
ReplyDeleteThanks. I got new shoes because I thought my old ones were the problem. The old ones caused me no problems until the knee a couple weeks ago, and they were totally dead when I got the new ones, so I thought that would fix the problem. It's not seeming to fix anything. Either the damage was already done or the shoes are not the problem. I am going to physical therapy next Monday, so I think I will take this week off and then go to the therapist. I have never had an injury either so this has thrown me. Gives me compassion for runners with injuries though. It's really frustrating.
ReplyDeleteThanks Tara! I have been icing three times a day. It feels amazing for about an hour after, then pain again. I should not stretch cold though, right? What stretches do you recommend? Who else is injured? My advice is take a week off now rather than later, closer to the race. We still have seven weeks so I think I would rather rest now. Good luck to all us invalids! We will be better by race day though, right? ;)
ReplyDeleteGood--PT will probably be very helpful.
ReplyDeleteAnd you are right--don't stretch right after icing--that would be bad.
Jarrie is having MAJOR shin splints, and Amy W is having knee pain--but we think it is an IT band problem. Ugggg.....
And you are totally right--better to take some time off now, or decrease mileage, or go slower, or whatever it takes to feel better, so that come race day we are all healthy and happy.
As far as stretches go--knee pain is usually associated with tight hamstrings and/or tight quads. So anything that stretches hamstrings, especially behind the knee, and quad and hip flexor stretches should be helpful.
I was reading that eccentric knee exercises can also help patellar tendonitis. Here's a website with a few ideas. http://www.livestrong.com/article/94383-eccentric-knee-exercises/
I think the best one would be to do a leg extension machine at the gym. Just start with low weight and high reps (15-20 range)
I also read that there is a patellar tendon strap. Maybe ask the therapist about that.
Tara, you are awesome! Thanks. I am going to get my sisters patellar tendon strap today, since I can't get into therapy for a week. Also, the only thing I know for shin splints and IT band is to ice, stretch and get a foam roller and roll your legs out. That works amazing! Good luck everyone. Let's get healthy!
ReplyDeleteJess--We are BIG FANS of the foam roller!! Although painful, it is oh, so helpful! I was just telling Amy about it this morning.
ReplyDeleteWill you ask your therapist what she/he thinks about taping shin splints? I had major shin splints in HS when I played soccer, and taping always helped. I was telling Jarrie about it, but I didn't know if it was something you could learn to do yourself, or if a PT or sports trainer had to do it in order for it to be effective.
I would be happy to ask!
ReplyDeleteOh my gosh!!! I am having the worst knee pain as well. As Tara said, we think it is a IT issue. I am freaking out now only 6 weeks until the race. I feel like I would be in a really great place running if it weren't for this problem. Let me know what you find out from your therapist...I'm interested to hear what they say. I just want to start running. Hopefully we can get through this!!! :)
ReplyDeleteAmy, I am so sorry! Isn't it so frustrating? I just got off the phone with my friend who is a PT aid. She told me to take this week off, to stretch, ice, use the foam roller, and to try a patellar tendinitis band. You can do all these same things for IT band. Do you know the IT band stretches? You can also get a band for your leg at a running store. I hope this helps. Sucks so bad to be injured! Keep me posted!
ReplyDeleteThanks. I appreciate your help. I'm going to get that band. At this point I will try anything. I'M FREAKING OUT!! I need to be training and am held up with this problem instead. Good luck to you as well. One way or another we will get through this.
ReplyDelete