QuestionI've had this condition since I was 16 and am now 23. I'm sick of the knee pain and pretty much was told that I had to live with the pain that there was no real cure. I can't even really walk up the stairs anymore and if it's more than one flight, forget it my knees are killing me. I used to love to sprint, but now I can just barely walk long distances. Any suggestions as far as exercises and stretches? I'm willing to try anything at this point to get my life back.
AnswerHi Christina
You do not have to live with your situation,and if you have a ton of patience and are consistent with the rehabbing described in the following info i have copied for you on some case history's and a recent inquiry just a couple of days ago with my response to jessica.The others on cause of problem,prescription,testimonials.The bottom line christina is you can make a complete recovery if your commited to work at it an be consistent.I detailed my experience years back,and have many many others with this problem.You are not alone.This is very common among athletes.If you have any other questions at any time that i help with just get in touch.
All the very best
John
You answered this question on 07/22/07
Questioner: Jessica
Category: Jogging & Running
Private: No View Published Answer
Subject: chondromalacia
Question: Hi John,
I read the previous posts in regards to the severe chondromalacia which were slightly helpful, but I have a few more questions. I am a 29-yr old female who in the past has had running as my main source of exercise, until recently this year when I started training too hard too fast for a marathon and subsequently started having severe knee pain (more in left than right), trouble with stairs, squats, running. I've been seeing a PT for some strengthening exercises, which are helping because I am getting stronger in my hips and core, but my knee pain is the same. I also have that grinding noise and sensation as well in both knees. I am completely frustrated with this as I am not running and haven't been running since this past winter. I've read a couple of the previous posts and I'm trying to understand what you recommend: stationary bike (can a road bike on a trainer also be used?) 500 mg Vitamin C at each of 3 meals..(why is this)? What is your experience with females, who are not in their teens, with this condition and their prognosis/future running prognosis plans??
Thank you so much for your help.
Answer: Hi Jessica
First i want to tell you that at one time over 20 years ago i to was totally frustrated with this chondromalaica,but i didn't no what it was and to my surprise neither did four so called medical professionals.I started my persuit with the med books and started to put the puzzle together and then went ahead and put my theory into practice and with a lot of patience and determinnation that i would run again some day.8 months later 7 days a week rehabbing wa la i'm back.I was 8 weeks from the start of the new york city marathon in the best shape of my career looking at a low 2:50 effort.I'm telling you this for one reason,you will run again if you want and willing to stay the course.If you think you can or you think you can't they are both right.Now for your questions.Yes to a road bike on a trainer.The purpose of a stationary is for a very controlled spin and tension level.500mg vitaimin C enhances tissue,cells,tendon strength,google C for more in depth info.I have had experience with all ages men and women all ages.I can't tell you how many people i have helped.I only thing i can't predict is how long it will take because everbody's situation is different along with the individuals ability to be consistent with the rehabbing and not quitting.I use to do many 2hr bikes.You just have to say this is a done deal and get on with it.I have copied some case history's,cause,testimonial's,pescription in case you haven't seen these for you to brouse.If you have any other questions at any time just get in touch Jessica,and let me know how your progressing.
To a successfull rehabb
and getting back on the
road.
John
To:
[email protected]
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
