Ignorant Injury...

Question
QUESTION: Hi John!

So I am brand new to running and a made quite a beginner mistake.
I decided one morning that I was going to get on a treadmill and walk/light
jog. I ended up hard jogging for about 45 minutes. So much for easing in to
it...
The big mistake though was shoes... I figured my flat white Etnies were good
enough to run in and sure enough, I am feeling it now (didn't know there was
much of a difference between tennis shoes and running shoes :)
My left knee started having pain under the kneecap about two days later. I
was in New York at the time and walking everywhere, miles and miles a day.
The third or fourth day of walking, my knee just locked up. Sever pain,
couldn't bend it, started limping around.
It's now almost two weeks later (no running) and I'm still experiencing pain.
It's mostly after sitting for a while, getting out of the car, or using stairs
(extremely painful, can't do it). Once I get walking on a flat surface, it seems
to subside and I can walk normally.
I'm not too sure what to do now. I was expecting it to go away after a few
days and it feels as though it has only gotten slightly better (or I've learned
how to manage it).
What do I have and what can I do to recover as quickly as possible so that I
can get back to even my average (non-running) active lifestyle? :)

Thanks for your help!


ANSWER: Hi Andrew
It is an alignment,tracking and slight chondromalacia situation.I recommend you not try to run for two and a half weeks and just use a stationary bike with a med tension level with high spin rpm for 40 minutes 3 to 4 times a week.Since you just started i think it will resolve pretty quickly,but only time will tell.After 21/2 weeks then you can test the waters gradually.Let me know how it works out for you in a couple of week.Any other questions just get in touch Andrew.

All the best

John

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

QUESTION: Thank you very much for the response!

If I begin riding and it starts giving me pain, should I stop at first sign of it,
or should I push through to strengthen it?
Also, someone recommended that I get Glucosamine Chondroitin. I noticed
that in a few of your other answers, you recommended Vitamin C. Would you
recommended both or either of these in this situation?

Thank you again!

ANSWER: Hi Andrew
Just go easy working through.It will correct little by little.Are you trying to tell me you have pain?Let me know and describe it if you are.I wouldn't bother with glucosamine and chondroitin since to do any good you have to take a lot over a long period of time and what it is used for is not your problem.Great deal of patience is needed.Vit C enhances recovery of tendons,cell structure,connective tissue.

All the best

John


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

QUESTION: Hi John,

I do have pain, but it seems hit and miss. I am not active at all now, other
than the cycling that you recommended, but I am still experiencing pain
(semi-severe sometimes) when standing up and beginning to walk.
Sometimes, I get up and I'm pretty much fine, don't notice it at all. Other
times, I stand up and pain starts. And if I begin walking it progressively gets
worse until I either try to keep my leg straight while walking (mild limp) or sit
down for 20-30 seconds, after which I can usually get up and walk fine...

It is the left knee and I'm feeling the pain towards the bottom-left of the
kneecap (so the outside, right around front of the bone that protrudes from
the side of the leg [don't know what it's called, sorry :]). The pain is also
underneath, so it is not something that I can aggravate by pushing any
certain area around the knee. It is only when I bend it, and when sitting down
and bending, the most intense pain is when my leg is at 135 degrees (sitting
down = 90, leg straight out = 180).

The cycling is going good, once I get about five minutes in, any pain goes
away and it becomes a mild sting as it goes around, noticable but not painful.
I cycled last night, but about an hour afterward, any kind of bending was
severe pain. It went away through the night and I woke with it feeling ok.

Should I look into a knee brace, icing it every night (more than once?), or
going to get it examined? It's getting a little annoying :) (or maybe I'm just
terribly impatient... but it's been three weeks and I guess I'm starting to get
concerned it's something more serious...)

Thank you again for your help!!

Andrew

Answer
Hi Andrew
First you have to have a great deal of patience.I was out 8 months years ago with chondromalacia and rehabbed it myself.I would not use a brace.Based on what your telling me on the biking it seems to be working.You just have to relax and give it time Andrew and be consistent with your workouts.It will get better.Stay in touch with your progress.If you go to a doctor there just going run you through a hole battery of test to line their pockets and run you around.I have put together and copied some testimonials of case histories with some testimonials and prescription for rehabbing to help give you a broader picture.Maintain your focus Andrew.

All the best

John



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







Only those who risk going to far can
possibly find out how far one can go