Knee Clicking

Question
QUESTION: Hi John,

My question isn't running specific but you sound so knowledgeable that I hope you can offer me some advice.  I am 28 woman and over the last year I noticed a clicking in my knee when I do exercises such as star-jumps and lunges; and activities like walking up stairs and crouching down.   I am pretty sure it is my fault as I am aware that I have done lots of squats with incorrect form about a year a go over a period of 6 months.   I am now comfortable with the correct technique but am worried about the damage I have done and hope that I can repair it.  

Hope you can help,

C

ANSWER: Hi Clare
What ever damage is done or not you have to precede from here and work on correcting the situation.You have developed some tracking and alignment situations and also some onset of a slight case of chondromalacia.I would recommend you stop doing your present routine of squats,jumps,lunges and other activities until you correct your situation.It will not get better by doing nothing and will only progress from here.This is just part of the downside you have to accept from over doing it.You will in time come back 100% so don't freak out.I have helped 100's of individuals around the world with your situation.You have to correct the alignment and tracking.To begin with the best course of action for you is to start doing up right stationary bike workouts for 45 minutes to 1hr and longer if you want to expedite things as often as you can with medium tension increasing it as you get stronger over time at high rev 65 to 85 rpm.Only use the bike nothing else.The most important thing  to a successful out come is having a great great deal of patience and a high level in consistency in your workouts.If you have other questions just in touch Clare.You can also call me here in albuquerque if you like any time for further clarity.Web site for contact info.

All the best

John

---------- FOLLOW-UP ----------

QUESTION: Hi John,

Thanks for the advice.

How long should I  do this before it starts to repair weeks, Months?  

Thanks for the offer of Albuquerque but its a little far from England.  

C

Answer
Hi clare
I wish i could give you a specific forecast,but everybody's situation is different along with what kind of work ethic.The key is to keep a little journal and make little entries as to your progress and symptoms along the way.It doesn't have to be labor intensive just a few words for you to interpret and can understand.You can do little tests along the way to gauge your fitness and symptoms etc.I was my first client years ago with chondromalacia and couldn't fine any doctor who could tell me what my problem was so i hit the medical books and pin pointed what i figured it was and bingo i nailed it and rehab it over 8 months and never a problem since.This is just the down side of being an athlete and we get careless and over train from time to time.We all have done it,but it is a great lesson for us all to approach training like an olympic athlete.I would not do any testing for 6 weeks.Keep me up to date on your progress Clare.

All the best
to you

John