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Runners knee - advice from anyone who’s had it...

9 replies

chocteapot321 · 04/05/2020 21:01

So I’m new to posting here and I’m sorry if this has been covered in another thread!

I wanted to see if anyone had any advice. I’ve been running on and off for about a year. Started with C25K, then usually run 5 or 6K three times a week. During lockdown I’ve managed to build that up and did my first 10k a week ago. I felt fine while running but the following day my knee was aching so much I couldn’t put much pressure on it. I’ve now rested it for 8 days so far, icing it, and also done a lot of stretching and foam rolling to try and alleviate any tension in the muscles which may contribute to it. It’s hard to pinpoint exactly where the pain is but I think it’s mainly the lower, inside of the knee. Having done a lot of reading it looks like ‘PFPS’ / Runners Knee. My main question is - has anyone else had this and - if so, how long did it take to completely heal? It’s been getting gradually better and today I went for a walk, I tried a little jog and immediately felt in pain again. I know I have to let it heal and am not silly enough to run in pain and make it worse, but I’d love to hear from anyone else who’s struggled with this and how they’ve overcome it, time scales and also anything else I could try to get rid of it!
Thanks :)

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inguildford · 04/05/2020 21:22

Hi, not a healthcare professional but I have run a bit! If it is runners knee it will be focussed on the patella itself or just below. I had this, although someone more qualified may correct me, to resolve it I taped my knee. Basically I put a form of adhesive tape just under the kneecap which helped. I had it for a while and I think it was partly a placebo. I also did a few strengthening exercises, squats, cycling etc
Strengthening the muscles around it seemed to help. Eventually the tape came off (a couple of months but probably should have come off before) and have not had the same issue since :)

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chocteapot321 · 04/05/2020 21:33

Thank you, that’s really helpful! I was thinking of ordering some tape so I will give that a go! Just wondering - when you taped it was it pain free and you could run then, or did you still have to wait a while before you put any pressure on it? Thanks!

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chocteapot321 · 05/05/2020 11:52

@inguildford
Thank you, that’s really helpful! I was thinking of ordering some tape so I will give that a go! Just wondering - when you taped it was it pain free and you could run then, or did you still have to wait a while before you put any pressure on it? Thanks!

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goldpendant · 05/05/2020 11:55

I've got it at the moment too! I'm
Doing lots of physio on it, 2-3 sets a day. I use YouTube clips (search knee pain exercises) but basically it's straight leg raises, bent knee lifts, and hamstring clenches! Seems to be really helping.

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chocteapot321 · 05/05/2020 13:40

@goldpendant ah poor you, it’s so frustrating isn’t it! I’ll keep doing all the exercises and hopefully it’ll go soon. Desperate to get out for a run but don’t want to push it and make it any worse!

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homemadecommunistrussia · 05/05/2020 13:43

Physio helps, so do nsaids, but the short answer is nine months!

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chocteapot321 · 05/05/2020 13:51

I hope not 9 months...!

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homemadecommunistrussia · 05/05/2020 13:56

Tendons are very slow to heal. I hope yours isn't as bad as mine and gets better lots quicker. Still no point in thinking it's a quick fix.

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chocteapot321 · 05/05/2020 17:31

@homemadecommunistrussia yeah, I’m not thinking it’ll be gone in a matter of days, but was hoping more like weeks, as I’ve read similar. Ah well, stretching and physio exercises for me and will see what happens I guess! :-)