Knee Soreness

Question
Hi John,
Greetings from down under !
I have just turned 40 and have been refereeing and playing basketball since I was 12. In the last couple of years I have unfortunately started to feel some knee soreness. I have had some X-rays and my current physio says all looks to be in order. I am really wanting to improve my fitness and have started running almost 5 - 6 times a week - 3k's in 15minutes on a treadmill ( 4 incline ) to try and pick up some speed. My problem at the moment is when I go from the treadmill to the basketball court I am unable to push off after a few minutes and dig deep to cover off quick transition plays. The first 3 to 4 steps in my right knee is very sore. I have been doing lots of stretching and weights to help get the knee tracking right as requested by my physio but I dont feel I am making much progress. At this stage I can run ok on the treadmill but the basketball court gives me the most soreness. Can you help ? Tim.

Answer
Hi Tim
I would recommend up right stationary bike intervals which will give you that change of direction and explosive moves and acceleration needed on the court.You want them to closely resemble what you would actually do on the court.The best would be a 20 minute warm up easy riding and then 10 min short intervals of 30 sec to 1 min alternating the 2 with 1 min recovery in between.That would be 1 set.I would gradually work your way up to where you can handle 4 sets of 10 min with a 5 min recovery between sets.The tension should be median to begin gradually increasing as you become stronger.The revs rpm should be high 65 to 90 rpm.Cool down 10 min.2 times a week separated by 2 full days.I would do no weights for legs and cut out the incline on the treadmill.The run on the treadmill should be at a comfortable relaxed pace.Start adding 500mg vit c with your 3 meals a day to enhance recovery of tendons,ligaments,collagen.This should give you what you want and also improve your tracking and alignment situation.Any questions just get in touch and please let me know your progress and if it is working for you.Be patient and don't attack it.Gradually build your intensity as your muscular skeleton tendons,ligaments,collagen adapt to the new program.

All the best

John