Questionhi i am 38 yo male ,and i have no major illnesses . been working out on and off through stages of my life mostly running from 3 to 5 miles and doing some high bar and push ups ex .. nothing really pro level .but keeping fit.
after i past 30 years old i have not worked out for a few years
and gained weight . at age 34 i had the chance to start working
out again and i manged to lose weight also while working out to come back near my previous level of fitness considering the
difference in age .
i trained for about 4 years now regularly. running
about 3 miles 3 times per week , sometimes more .
i trained the first year with no problems but after that
my right knee started aching but i wouldnt call it pain ,
and it started to reduce a crepitus sounds but not while
running . i feel it when i stand up sometimes after sitting
for some time or when i turn around .
i wanted to run more like up to 5 miles and to go everyday
but then the aching and discomfort would start developing
into pain at that stage so i refrained from running harder .
but i didnt stop i kept going for the 3 miles 3 times per
week and i am getting stronger fitness wise but at the same time am not trying to push my knee harder .
one thing i remember at age 33 the time i stopped working out and gained weight and before i started running again i slip down the stairs but it was only 2 stairs so i didnt fell hard but my
knee bended when i tried to stop my self from falling but
bended in its right direction not out wards .
the knee was painful for few hours but then the pain went away
i walked on it normally after the fall and didnt hear or feel
ant cracking while falling .
also the first year i came back to training it didnt notice
any changes in it at all . but at that time i wasnt running more
than 1 mile .
my question please is :
will my running now effect my leg in the future or threat
my knee at older age in such ways like losing ability to
move or have pain problems?
i dont want to stop running its keeping me fit and i dont
have alternative sports around here to do . i dont like walking
and its quite boring to me to walk .
as for the symptoms i have now its quite acceptable for me
its not keeping me back and i welcome any knowledge u can provide . thank you .
AnswerHi Anas
Your long range desire to stay running and very active is not a problem,but you have to work on the knee situation and build other prevention exercises to avoid any other problems along the way.If you manage your recovery from workouts and keep up with the prevention program you will have a really enjoyable active life injury free.Consistency is the key word,no yo yo.I copied some case history for your knee situation to work with and get it taken care of for your consideration.Any questions just get in touch.
All the best
John
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Hi Pettina
Just what i thought.I have copied a recent case history on the problem and a prescription on how to take care of it with some follow up testimonials from scott lowell and another youn lady.Pettina,the most important thing is patience,consistincy.Everybody heels at different rates depending on the severity of the situation.My self it took 8 months.If you have any questions just get in touch,and keep me posted on your progress like scott did.Also start taking 500mg of vit c with your three meals a day.This is like gold for active people and athletes and yoga instructors.
To a successfull rehap
John
Subject: Knee recovery
Question:
Hi John,
Its Scott Lovell here again. Thought I would give you an update on the
knee. I am into the full swing of refereeing and now doing up to 4x90
min games per week. Great newsw is I have absolutely no problems at
all. Am back to normal - jogging, running and sprinting. Thanks again
for all your advice. I feel well and truly back on track and actually
feel fitter than ever. Absolutely no soreness at all now, so you can
imagine I am really happy about it. I obviously keep up the bike riding
during the week, to ensure no reoccurance
Cheers,
Scott
Subject: runner's knee
Question:
Dear John,
Your program is working like a charm, I felt such a huge noticeable
difference when walking up stairs. Thanx. My question is how much running
is a little running? I ran 1.5 m 2x on my on and with the running class
I ran 3m. This is in a one week span. I also did 5 spin cycle classes
this week. I tried the kickboxing but it messed me up. So I won't be
doing that any time soon. I'm trying hard not to gain weight while I
rehabilitate. I have quite a bit of a metabolism problem. What do you think?
-------------------------
Followup To
Question -
Dear John,
I suspect that I have runner's knee. I've been stepping 2 to 3 times
a week for the past three years. I would sometimes have pain around the
knee especially if the next day after class I would wear heels. I
didn't think much of it until recently. Two months ago, I started running. I
loved it so much I was running 6 miles 2x a wk and then 1/2hr with my
running class. The day after one of my runs I had excruciating pain
about 2 inches under the knee between the knee and the ankle. It stop me
in my tracks for a few minutes and I had to walk very slowly. The next
day the pain was gone. I done some digging, it looks like I could do
some spinning and I need to do some quad strengthening. My question is
how do I do it? Take a spin class first then do my quad work or in the
reverse? When is it ok for me to go back to running? Do you think my case
is severe? I also found out that my pronation is off and my feet do not
rotate enough. Are there special running sneakers to help me? I run in
reebox speed runners for men because they are so comfortable. Do you
think these are good enough for me?
Answer -
Hi Revel
Pain 2 inches below the knee would be pantella tendonitis.Your case is
no severe and you will be fine and you can continue to run a little as
you work on my prescription for rehap.as explained in the attached
letter from a privious client.Your running shoes are just fine.Don't
change.Start adding 500mg vit.c to your 3 meals a day to assist recovery and
don't ever stop the C.Follow my program and keep me posted how it is
going.You will be is good as new in no time.The key is patience and focus
and consistency Revel.I would lay off the steping for a few weeks till
you get well into my program.Let me know if you have any questions.
To a successfull rehap.
John
Scott Lovell Asks in Category Jogging & Running ...
Subject: Knee soreness
Private: no
Question: Hi,
I am 30 years old and have never really had any knee problems. I am
very annoyed because I feel I have brought this on myself. I run about 3
times a week, usually on a treadmill. 2 weeks ago I was doing some
lunges with hand weights at the gym. Admittingly I strained a little and
had probaly used weights too heavy. 3 days later I had a run at the
gym and after 20 mins my knee was really painful. I iced it up that
night and the following day and then it felt fine. I have no soreness
walking and none on a very hard workout on the stepper. 2 weeks later I
had a light 5 min run and suffered no pain, then did a 30 min step with
no pain and no sorenes the next day. 2 days later I did a fitness test,
running 3.2km in 12 mins, then 2x100 meter sprints after it. During
this I felt no pain, but an hourr later I could feel the pain and its
pretty sore again. 2 days since that, my k nee is feeling fine again.
Does it sound serious? Have I just pushed it too quickly? I'm seeing a
physio in 3 days to be cautious. The pain feels around my knee cap
really - never suffered this before?
Answer: Hi scott
Great discription of your situation.Thanks for that.Sure makes my job
easier.You have a slight case of chondro malacia.It isa disintegration
of the patella and femoral cartilage surfaces,resulting in uneven rough
gliding motion between these structures.Any disruption of the normal
smooth gliding motion of this structure will result in cartilage
damage.This is why your feeling where you do.Bottom line not serious but could
be if you don't adress it now.Your knee tracks like a train on the
railrod tracks,and it got out of the groves,jumped track do to some of
those exercises you just did.
To fix this there are 2 things you need to do.First start riding an
exercise bike for 30 to 40 min.3 to 4 times a week.Not a regular bike
except for rec purposes.You want a med to high spin with med to hard
tension.This will retrack the knee and also sand down the back of the knee
cap and smooth it out and also strengthen quads.Second start doing leg
extensions,curls,adductor,abdductor work.Thats it scott,cancel your
physio save $$$.Your situation does sound miner since it goes away quickly
so you should respond rapidly.I would continue with this routine as a
way to stay ahead of the curve as they say.To stay active you have to
incorporate prevention consistently or things will catch up with you,and
that is a promise.Hope this gives you a plan to work with.Let me know
how it is progressing and if you have any other questions.
To your success
John
