Knee soreness from running.

Question
QUESTION: Hey John,

A few months ago my knee started getting sore from running.  I have been running for a few years off and on, and when this happened it was after a good long consistent stint of running for eight months.  I was mostly running on park trails.  

I believe around this time it was time to replace my shoes.  I stopped running for a while and bought new shoes.  The shoes are great when walking.  And I have run a couple times, mild runs, with no problem.

The times I feel the pain is when my knee turns, while walking, within normal range of motion.  I was also getting in and out of the back seat of a car recently, the the side-motion of my knee hurt (it's my right knee and I was getting out of the right side of the car).  I believe the pain is mostly felt on the outside of the knee.

I was just using the elliptical for a while and that seemed to be better for my knee.  But after I used a bike in a gym recently (one where you sit back), my knee started to feel more uneasy.  I wrapped it, and walking is fine, especially in my running shoes (not as comfortable in my boots), but whenever that side motion starts, or a turning/twisting motion, I feel soreness and I am careful not to push it.   

I am wondering if I should get a brace to keep it straight or what's going on!  I really want to get back on the elliptical, at the very least.  

Thanks in advance for you response.  

Jay

ANSWER: Hi Jay
You have some tracking and alignment issue's which can be corrected with consistent rehabbing and great deal of patience.I know  you said you had a little problem with the stationary,but with out question is the best tool for it...med tension and around 60 to 70 rpm high rev's.As you get stronger you can increase the tension.You can do it as often as you want,but the more often the faster the results.length of session i would recommend 45 minutes.you can also do leg extensions and leg curls along with abductor adductor.Do not get a brace.The key to rehabb is treat the cause and rely on crutches.Just make sure your seating height is correct.If you have other questions just get in touch Jay

all the best

John

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

QUESTION: John,

I can't thank you enough for your advice.  The turnaround has been so quick I can't even believe my knee feels this good.  I have been on the stationary nearly every day since you wrote back for 45 minutes and have been increasing the tension.  I no longer have soreness when I my knee is turned to the side.  It's getting better and better and I'm very grateful.

Thank you.  

Answer
Hi Jay
That is really great news.I also want to thank you for taking you the time to respond as you did.It means a lot to me that my advice is truly making a difference.I do appreciate the kind thoughts.Keep up the great work.

All the best

John