Have I got jumpers knee??

Question
QUESTION: I have ran for over 6 months on a treadmill and have recently started running outside on hard ground.  I was ok up until a few days ago when i ran for 2miles and then ran again on a treadmill later in the afternoon.  Can only explain problem with knee that i can feel a strain just below knee when lifting let as if straightening and again when i'm sitting down and lift my leg - again i feel the strain.  I'm really worried that i'm not going to be able to run again.  Hope you can help.

ANSWER: Hi Sarah
Don't worry you will be running again and for many years to come as long as you keep ahead of all the little situations that come up from time to time.It sounds like patella tendonitis.Start icing untill you don't feel it again and start taking 500mg of vit c with your 3 meals a day to enhance recovery of tendons tissues and cells.Also i have copied some case history's of some knee problems cause and testimonials for future reference.I would recommend incorporateing some of the exercises right now to strengthen things up and also biking to help retrack the knee.If you have other questions just get in touch.

John
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





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

QUESTION: Thanks for your advice -i've started taking 500mg vit c 3 times a week - will have taken them for 3 days now.  My knee started to feel better but today i ran for 15 mins on a treadmill and now i can feel pain in my knee again.  Just at the right of my left kneecap and can feel the strain when lifting it up again.....very frustrated.  Feel like i'm never going to get better and i love running.  How long do you think this will take?
ANSWER: Hi Sarah
Relax and be patient,it has only been a few days.You mentioned vit c 3 times a week.It is 3 times a day with your meals.Stop running for a couple of weeks and use the exercise bike as i originally said to strengthen the quads and retrack the knee.You can not tell how long a injury will take to heal because it is based on the individuals ability to heal and the athletes willingness to do what it takes to rehap it.This didn't happen overnight Sarah and it will not go away right away.As i said before you have to be patient and start doing a few of the things to strengthen the muscles and tendons and tissues to keep ahead of the game.If you don't keep on the preventive exercises you will revisit many more problems in the future.

The very best Sarah

John

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

QUESTION: Thanks John, - just feel like i will have to start all over again and build up my running again - or do you think i will still be able to run my usual 3miles which i built up to?  I also attend step classes - do you think i should also stop this until my knee is better?
ANSWER: Hi Sarah
Don't worry about starting up,you will do fine.Yes it would be a good idea to stop the step classes.Think of your body like your car.Get it fixed properly or you could have an accident.It is not worth it in the long run.

ENJOY Sarah

John

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

QUESTION: Thank you.  I am going to strenghten my quads as you advised and lay off the running this week and next. Do you think i will be able to go to step again?  Is spinning advisable during rehab?
ANSWER: Hi Sarah
You will be able to step again,and i would stick to your own program.I'm very familiar with a spin class and the changing of the tempo and getting out of the saddle from time to time is not good for you at this point.Just follow the information i gave you and read read the case history's and testimonials.Have you read the info on my web site?There is some good words of wisdom to follow.

To your success

John


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

QUESTION: Hello,  It's been a week since i last jogged and i am no longer feeling pain whilst walking but i can still feel a pain after extending my leg on then lifting it - pain just under the kneecap.  i'm still taking my vit c tabs as advised and keeping to cross trainer, bikes and quad exercies only at the gym.  Just feel deflated at the moment.

Answer
Hi Sarah
The things your learning about your body and what you need to do to stay in shape are priceless.Sometimes it is not all fun and games.Just take a deep breath and don't look back.Here are a few words you can focus on when your ready to give up.

This is a journey
ENJOY it

John




DOWN BUT NOT OUT it is your choice what fork in the road you decide to take.It is at that moment you run head on into adversity and feel your dream slipping away that you have to rekindle the flame and reestablish your vision of victory in your heart and your mind in order to become the hero of your own success story..you must not think and talk about the problems that lie a head.You must focus on the solutions and stand tall in the difficult times in life and look beyond where you are now and SPEAK TO YOUR MOUNTAINS THAT LIE AHEAD.That is the only way to accomplish the impossible.Hope is not a strategy.Its the flight plan that you have filed and are committed to that will take you in the direction to your destination with a safe landing.

the very very best to you
John