Runners Knee

Question
I'm  55 years old and have started training for my first marathon. I'm in pretty good shape. However, I have always had problem with my knees.
I'm afraid they will take me out. What can I do to strengthen them and protect them as a train?
After 3 weeks and 4 miles they are OK, but I feel them.

Answer
Hi Rosa
I have answered this questions many times for others,so i picked one out from the file questions answered which is on the site,so if you want go back through and take a look see for others.If there are any other questions after looking at the one i pulled up for you.It gives you the info you need and a prescription to take care of it.

Very best to you

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