My Knee!!

Question
QUESTION: Hi John,
I am an extremely fit and active 22 year old. In about June this year I started street running, having only used machines before, I now cannot run at all. My left knee swells whenever I run. I have good running shoes, got advice on them from a sports shoe before purchasing them. I can do every other activity other than running, I can still cycle, row and use the cross trainer to a high standard. As soon as I run my knee swells up and once it is swollen I cannot continue running on it due to a sharp pain that it causes. I have seen a specialist and had a scan of my knee done but this has come back normal other than a remote possibility of a small tear in the minicus. I hate not being able to run and was wondering if you could give me any pointers, i am already taken cartilage suppliments.

thanks

Sam

ANSWER: Hi Sam
You can trace all injuries with 98% accuracy if you go back in your training when you first noticed sonething happening and you just blew it off with out taking action.You might of done something on the cross trainer or rowing. You didn't tell me how much or how long you have been running or how hard you run.What kind of scan did you have?An mri is the only one.It could be a number of things.Possibly plica syndrome.Take a look back at your training and give me more info on some of the questions i asked and mentioned and then we will revisit this and see what we can come up with Sam.

All the best

John

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

QUESTION: Hi John

I have been running on running machines for about 4 years now, I used to run at least 2 hrs a week covering in excess of 20k. I also do a lot of other exercise as mentioned before like rowing and cross trainer etc, i have been told i am very good at rowing. I started street running, running home from work which took about 30 minutes and included running up and down hills. I had an mri scan done, which i said didn't show anything up. I unfortunately cannot remember what i was doing when i injured my knee, i can only remember it getting worse until i was unable to run at all on it. When i am walking now it will often lock and click. It can also be painful when i lock my leg. Further it does not have much strength in it in terms of lifting myself on the injured knee.

thanks

Sam

Answer
Hi Sam
You mentioned clicking and locking up which tells me that you very likely have an alignment and tracking problem.Based on your information and your activities this is my recommendation which if you choose to follow i feel you will see some good results.You must have a great great deal of patience and be consistent with your workouts.I can't tell how long it will take because everybody recovers differently do to many reasons.First you must stay off your cross trainers and the rowing machine and only use the stationary bike and no running for 30 days which then you can test the waters with a easy run and then get back to me with your progress.I have copied some case history with prescription to take care of it,testimonials for your consideration.

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