Knee Sensation

Question
QUESTION: I am 34 years old, weighs 80 kg, runs (jogs) for 5 to 7 times a week for 45 ?60 minutes at slow to medium speed and covers 6 ?7.5 km for the past 18 years. I am not doing any sprinting. If I don抰 run I start gaining weight. Since past month, I feel sensation on the outer side of my knee caps, I had a medical examination and an X-ray and as per the doctor everything is fine, but the sensation remains.  I also feel it at the back side of my knee cap (seems plantaris to me) after I stand continuously for 15- 20 minutes. I have now started feeling it on car driving too. After about an hour of car driving, I also feel it on my right leg on the area above the back of knee cap (seems hamstrings/semimembranous to me). There is no pain but the sensation. I continue to do jogging, there is no pain but then the sensation is not there immediately. While jogging I do not feel any sensation or pain. Should I use medically approved knee covers, I tried using it for a day but felt uncomfortable. I feel I can抰 survive without jogging. I feel this more on the back side of my right knee cap and a very light sensation on the outer side of my left knee cap but when I stand for about 20 minutes the sensation is there on the back side of knee caps in both legs. Sometimes I feel this is because of a developing varicose vein in my right leg, while lying on the floor with knee pointing towards the roof if I bent my leg outwards I feel the vein after 5 minutes. If I stretch my legs in opposite directions while sitting on the floor, I feel the same sensation on the outer side of the right leg close to the hip. I am not able to understand my problem, should I stop jogging which I do not want to.  I am a vegetarian and can抰 go otherwise. I was using heavy shoes (for daily wear and not running) sometime back but have discontinued completely.

I also do yoga for 3 ?4 times a week apart from jogging. During winters my wrist (either side) gets sore and pains sometimes which I attribute to lesser warm up. In case you have a different viewpoint, pls. let me know. I am more concerned about my knee sensation.

ANSWER: Hi Aman
You have all the symptoms of chondromalacia.It is basically a tracking and alignment issue.Do not use any knee covers that is a cruch.You have to treat the cause of the problem.Up right stationary bike workouts is the best course of action.I have copied some case history and prescription tp fix it for your consideration.You must have a great great deal of patience.I have been there with this situation and helped 100's of individuals around the world.Any questions just get in touch.

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







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

QUESTION: Follow up question:

1.   Can I do jogging apart from stationary bike workout? If yes for many days in a week can I do low speed jogging and at what speed and for what distance. If I need to stop completely, pls. let me know for how long?
2.   Should I take Vit C 500 mg supplements thrice a day?
3.   For how long Vit C supplement as above should be taken. I feel it should be max 3 -4 months and then reduce the dosage before stopping and then a gap 3 months is required. Request your advice on this.
4.   What should be the frequency and speed of workout on the stationary bike?
5.   How long will it take to heal in my case?

Answer
Hi Aman
1..I would not recommend running till your situation clears up,but you can do a little test jog in abot6 weeks to measure progress.It is the type injury you can't put a time limit for complete recovery.I was out out 8 months years ago with no problems since.
2..you want to take vit c 3 times a day with meals
3..you can take vit c as often as you want.your choice,but it won't bother you for any extended time.I have been following this prescription for 30 years.
4..You should bike on medium tension increasing it as you get stronger at 65 to 85 rpm high rev for 45 minutes as often as you can.
5..Refer to to question 1.It is more than likely a tracking and alignment issue and everybody's situation is different and there ability to maintain a consistent workout program.

Last you must have a great great deal of patience and not give up.

All the best

John