sore knee :)

Question
Hello I just read through most of your replies to questions and am not exactly sure which one I fall under and which exercises to do to help heal my knee.(chondro malacia or iliotibial band). I recently trained and walked the AVON walk which is 40 miles over 2 days...since then I have been having pain both under my kneecap and well as on top it is sore to the touch. It also is a little painful when going down stairs. I am currently training for a 5K and have been running 3 times a week and my knee pain comes back during and after every run.  I would like to know exactly what I can do to keep up my runs but also heal my knee.
Thank you in advance!
Angel in Indiana

Answer
Hi Angel
For sure you have a slight case of chondromalacia based on your description of your situation.I would add the stationery bike to your program which would also enhance your running and satisfy your rehabbing of your situation.If it is not to serious it is very likely you wiil be able to get to the finish line with out any problem.I would add a couple of Epson salts baths a week plus add 500mg of vitimin c with your three meals a day to enhance recovery of tissues,tendons,cells.You want a medium tension and high rev's on your bike workouts,and i would give up the run for week to get your knee retracked and then bring the run back along with the bike.If you have other questions just get in touch angel.Let me know how it is working.

All the best

John