3 years ago
Hey guys I'm really struggling with this, so if anyone has any input that would be awesome! I'm going for the Utah State Record this next year (8:54) so I really hope I can solve this problem.
The past two months I have had a fairly painful knee injury which appeared without too many possible causes. When I run, I will feel a pain in my knee cap every few strides which limits the intensity that I can run at/ cause my other leg to overcompensate. I have been to a BYU trainer and a PT in Lehi, and they both concluded that it was probably something to do with my knee cap being off track. The PT described it as patellofemoral syndrome, feeling that it had to do with inflamation of the kneecap, while the trainer felt the cause was due to a tight patellar tendon. Regardless, I have taken the last two weeks off after track season ended in hopes that this would allow more time to heal. I have now started up running again, and four days into the season it feels much like it did before I took a break. I have been given exercises by the PT which should help strengthen the leg of the injured knee, but that is all they do is strengthen. My question is, what is the most effective way after runs to treat knee pain. Should it involve extensive stretching, icing, massage, ibuprofen, certain foods? What is the most efficient way to promote healing?
Hey man, I had a similar issue. Not exactly the actual knee cap but the knee. I spent the whole entire winter going to a pt and stretching. Streching is probably the best thing you can do, my injury effected my whole track season and still to this day. But i still continue to stretch and have controlled the pain. I would continue seeing a pt, Good luck with it man!
i would agree with Cameron streching is the way to go in general for any injury i my self screwed up my hip for a little while becasue i didnt strech enough one year during summer trainning and i would say to stay away form the ibprofen as much as possible and only use it when absolutly nessisary although if it is imflation some tylenol might be helpful to decrease the imflation and ask thePT/trainer about what stretches you can do too along with your strenghtening stuff and try running on soft ground, sand if you can find it less impact hopefully less pain good luck hope you get the record
Tylonol is not effective for anti-inflamation. Fish Oil (2400mg/day), Ibuprofen (600mg 2x/day for an anti-inflamatory effect), Ice 20 minutes on, 20 off. Make sure the hamstrings aren't tight as well, muscle imbalances can cause this, so AFTER pain is gone, add some quad+hamstring strenghtening.
Now might be the best time to take a couple more weeks off rather than causing more harm. (I learned this the hard way) Some other supplements to consider are Bromelain, vitamin c, vitamin E, and Flaxseed oil.
Try RICE- Rest, ICE, Compress, and Elevate.
I had the same thing on both of my knees at the begining of my freshmon year of xc. i iced all the time amd took alive. i would defintly recomend buying some knee straps! they make a huge difference by holding the knee cap in place and relive pain. i still wear my for prevention and it been a year. you may need to start with the fat double strap if your knee is bad then after a few months switch to the single. i made a comeback by track its just something you need to learn to control
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