sprained knee

Question
John
I am 52, in not bad shape, but overweight. In mid October I sprained my right knee trail/hill running outside for the first time in years. I was always a treadmill guy. I suspect that had something to do with it, as well as the extra weight.
The doctor took ex rays on the knee  and pronounced it OK other than some calcium buildup.
It still hasnt healed 100% and I am wondering how long it will take? It also tends to seize up a bit when immobile for long periods, and there is starting to be an arthritis sensation in it.
This concerns me as I did have an ankle injury,but arthroscopic surgery removed it.
Is this fairly normal for healing? Is it possible I might get arthritis? Should I play it safe and stop running, or maybe run on an inside track? I dont think I will go back to the treadmill.
Thanks for your opinion.

Answer
Hi Bud
I am quite sure that the trail/hill running mishap created some tracking and alignment issues.So the key is to treat the cause of the problem which is the tracking and alignment.An up right stationary bike is the best tool for this for 45min to 1hr as often as you can and tolerate with medium tension increasing it as you get stronger at 65 to 75 high rev rpm.I would stop running for for 6 weeks before you do a little test jog to see how the bike is working.Just let me know your progress.The arthritis sensation you feel is more than likely the cartilage underneath the knee cap due to the tracking and alignment.The most important thing to getting back 100% is a great great deal of PATIENCE and consistent workouts.I have been there.It took me 8 months with chondromalacia which you could possibility have a little.If you want to call me here in Albuquerque NM any time to discuss this in detail your welcome any time.My web site has my contact info Bud.Any questions just in touch.

All the best
and have a good
holiday

John