Bubb Rubb

[Wolf]

I've got runners knee again, pretty bad this time. Making it really hard to walk on any incline at all and its getting really painful to wakeboard. Ugh. For those who don't know its when your kneecap doesnt track right and rubs on the cartilage in your knee, usually do to the fact that the tendon holding you knee cap isnt long enough. So I might need to go to physical therapy if I want to wakeboard or run cross country again this year. UGH.
Any body else hurting?

[nickl011]

Yes, Bruised a bone that's in the area of the knee, also have a bad ache when I squat and then stand back up. Also I have bad shin splints. If you tap my the top of my shin, it will feel like a bad bruise. And I went running for 4 miles the other day and my I too was getting runners knee.

[Wolf]

Nasty stuff. I hope I dont get shin splits again, they suck so bad. Atleast walking is managable with runners knee, its inclines that suck, shin splints hurt all the time. Ugh. Gotta run more dirt and asphalt and less concrete.

[nickl011]

The tracks we run on are a synthetic rubber type stuff so its pretty soft. I also have something up with my Achilles tendent, that I have to have really soft inner soles of my shoes so it doenst hurt. But doing calfrisers seems to help.

[spyd4r]

heel spur in my left heel... ugh.. other then that just ribs that still hurt from last summer.. ;P

[GoWakeboard]

I ran track and would always get that. It helps alot if you do stretchs to loosen your tendant up.

One stretch they would make us do is to lay on your back with your legs straight out then have someone raise the leg with the ingured knee and push back toward your head until you feel it...should go to atleast 90 deg.

Another is to lay on your back with your legs straight out and push the leg to the side over the other one.

did those and went easy for alittle and now its all good. but you should do those before you wakeboard and run it will help alot. you should stretch everything before you do any sports to prevent that.

[jpminter]

I think I have a torn meniscus. I had one last year on the other knee so I know what they're like. I'm waiting until the end of the season to get it fixed. So yes, I'm hurting.

[Rhawn]

I've got old man-itis in my right knee. Something isn't right, sharp pains directly behind the cap. Tightness in the back. Reluctant to get it checked till end of the summer.

[Dragonlady8]

Wolf, you having medial or lateral tracking issues?
Lateral- usually they do a release ( that's a last resort thing)
Medial - you need to work on strengthing the vastus medialis oblique muscle.

[Wolf]

Dragonlady8, not sure. All I know is the athletic trainer at my school said its runners knee, and told me a little about it. I know my mom had the same problem and had physical therapy for a while and she said that helped alot. Its on the same knee too. Possible it could be something genetic?

[Dragonlady8]

Didn't your Trainer show you how to take care of your knee before and after running? Also they should have discussed exercised that would help. Many Athletic trainers take the same courses Physical therapists take in school.

[Wolf]

I do plenty of exercises before and after a I run. Usually do a coreworkout and warm up a little, stretch for a while, run, stretch and ice afterwards.
Any other suggestions?

[Se7en]

Torn capsule, labrum, and rotator cuff in my shoulder. 7 Weeks post op, It'll be another 5 months before I can do any riding

[Ohioboarder]

If its is Runners knee (patelofemoral syndrome) heres a few things you can do.


Exercises:

If you need to strengthen the VMO (this is the little muscle just above the knee cap toward the inside of the front of your Quadriceps:

wall slides: stand with your back to the wall and bend your knees. Slide your butt about 6-8 in. down the wall (more if no pain) 8-10 reps x 2 sets

step raises: stand with your injured foot on a step and your good leg on the floor. Straighten the "bad knee and raise your other foot off the floor ontil the "bad" knee is straight

Also work on the flexibility of your hamstrings (muscles in the back) If they are tight the Quads must work harder to straighten completely.

Stretches:

V-walk: put your hands flat on the ground out in front of you so your body makes a V at your waist. Walk your feet in slowly till you feel a good stretch.

Elbow to mid foot:
Do a forward lungefront kneee at 90 degreed and then try to touch the sams side elbow to your arch on the inside of your foot (right elbow right foot) then sraighten your back so thet you are upright again and without moving either foot straighten your front leg so that you make a big V with your legs You WILL feel these stretches. Hold each for a 15 count with NO Bouncing.

Bounding drills (if pain permits on soft surface)
and standard full stretching routine should also be done.

I'm a runner also and have a Athletic training background as well.
Dave

[Hero]

I know how you feel... i dislocated my kneecap a couple years ago and it still hurts from rubbing. I also have a stress fractue in my lower leg. You can tighten your knee cap by doing squats and leg press and things. Make sure you strengthen your calves too. you dont want your legs out of balence or you will pull musscles.

[Hollywood]

I nut-tapped myself yesterday morning really bad. It was hurting for like 45 minutes.

[Dragonlady8]

[Ohioboarder]

I use to be part of NATA, but gave that up when I moved on to bigger and better paying profession. [/quote]

Me too... I went on to be a licensed massage therapist and now I have my masters and teach special Ed. at the high school level. I also was lucky enough to get to help coach and train with one of the fastest H.S. milers in the country this year... Within the next month or so he's gonna take a shot at the 4:00 min mile.

Dave