In need of desperate help!
I consider myself to be a talented athlete but seemingly my career is coming to an end. For the first time In my 27 years of existence I have come across my kryptonite! Over the last 20 years of track training I have developed something called “runners knee”. I have gone for x-rays, tests and I have done some rehab training but this thing comes back every time to haunt me.
Reading most comments posted on this site It seems that someone will have a solution for me?!
Single leg squats, flexibility, fish oil, glucosamine, rest, time… whatever.
Failing that its gonna be cortizone and surgery.
Thanks for the info. I am a bit lost in terms of the sets, reps and kg’s with regards to your suggestion (single leg squats). Any idea what will be acceptable?
I also have runner, jumpper knee also called patella tendonitis. My suggestion (plaease talk to your doctor first I did) I only do heavy squats once a month but the exercises that don’t seem to be a big problem going heavy are Hack Squats, Dead Lifts, Lunge, One legged Squat, Split Squats.
Light days are Front Squat. Then to keep me honest one HEAVY SQUAT a month. I cannot run anymore so I ride the Statioary bike, eliptical, and rowing machine twice a week HIIT. Always wear knee sleeves for lower body work. Than ice them till you cannot feel anything. I was refered to physical therapy but I cannot take off that much time without lifting.
PLEASE ASK YOUR DOCTOR FIRST SINCE EVERYONE IS DIFFERENT
[quote]Mavric wrote:
I have developed something called “runners knee”. I have gone for x-rays, tests and I have done some rehab training but this thing comes back every time to haunt me.[/quote]
In addition to comment from people on this site, I would read some information here.
I learned the majority of my knee knowledge from that site.
-Machine
[quote]Mavric wrote:
Thanks for the info. I am a bit lost in terms of the sets, reps and kg’s with regards to your suggestion (single leg squats). Any idea what will be acceptable?
[/quote]
Ok, this is just what my physio made me do, so it may not apply to you. Only do this when it is not aggravating your knee, or the aggravation is only miniscule.
Single leg squat (partial, lean right forward) x 10-12
Drop lunge x 10-12
Single leg squat off chair (lean forward) x 10-12
One leg after the other, then move to the next, complete the rotation 3 times. Rest as little as possible. You have now done 180 single leg movements. Its a fairly intense workout. You really shouldnt need any additional weight.
Main focus is on the eccentric part of the movement, use your other leg to help yourself up if required because of pain. Keep it slow, and focus on the quality of the movement, try to eliminate any wobble.
I have made tremendous progress with these exercises and have now finally started to incorporate plyometrics back into my workouts (hopping etc). Remember these are the last stage and may be many many months away for you.
Unfortunately for me, my right little toe which has been nagging for a while is getting worse. Life’s a bitch eh?
As said before, none of this can substitute for a doctors or physios good advice. Clear it with them first.
[quote]clanduncan wrote:
I also have runner, jumpper knee also called patella tendonitis. My suggestion (plaease talk to your doctor first I did) I only do heavy squats once a month but the exercises that don’t seem to be a big problem going heavy are Hack Squats, Dead Lifts, Lunge, One legged Squat, Split Squats.
Light days are Front Squat. Then to keep me honest one HEAVY SQUAT a month. I cannot run anymore so I ride the Statioary bike, eliptical, and rowing machine twice a week HIIT. Always wear knee sleeves for lower body work. Than ice them till you cannot feel anything. I was refered to physical therapy but I cannot take off that much time without lifting.
PLEASE ASK YOUR DOCTOR FIRST SINCE EVERYONE IS DIFFERENT[/quote]
Agreed on the icing. Some argue it may not help because of reduced blood flow, but I love it still.
Good to know I’m not the only one getting older with this problem.
Thanks for the time and info posted (Machine, clanduncan & perseng). Unfortunately things are not looking to well for this injury based on the site I was suggested to check out. Luckily for Perseng things seems to be working out, that gives me some hope at least!
The details I was reading a minute ago:
“Patellar tendinopathy affects athletes in many sports and at all levels of participation, but has a particular affinity for elite, jumping athletes. These athletes can endure months of frustratingly slow rehabilitation, with treatment that appears to be based on little else other than the personal experience of the treating practitioner.
The studies examined in this review indicate that it is impossible to recommend any treatment for this condition. Until many more studies are completed, both athletes and clinicians will remain frustrated with the limited treatment options that have been shown to have a beneficial effect on patellar tendinopathy.”
read this article.
http://www.sportsinjurybulletin.com/archive/anterior-knee-pain.html
it might make you feel happier.
Did you get diagnosed with runners knee or jumper’s knee?
I have a bit of experience with jumper’s knee…
Three ways to treat that are scientifically proven:
Get sclerosing treatments to kill neovessels in the damaged tendon area. (Done in Sweden at Ume? university under Dr. H?kan Alfredsson hakan.alfredson@idrott.umu.se)
Get injections of specially prepped cells to help the tendon heal itself (Duke university Dr. Almekinders e-mail address is almek002@mc.duke.edu)
Begin an eccentric loading program that gradually but continually exposes the tendon to greater eccentric loading in a periodized fashion…start with bodyweight squat on a decline board(heels elevated)5 sec eccentrics…Day 1 2x8 Day 2 2x10 Day 3 2x12 Day 4 3x8 Day 5 off Day 6 3x10 Day 7 3x12 Day 8 3x14 Day 9 4x10 Day 10 off …until you reach 4x30 reps then start off with single leg decine board squats 2x8…etc until you get to 3x15 then you can start jogging 5 min etc…this is the approach I took and it worked great…try your own version if you like but the eccentrics are GOLD.
Surgery is not an option to me…
It is also very important to actually adress the cause of the injury like strength tension imbalances…weak or under-active VMO, tight quads, hammies, calves, and ITband etc…get some massage on the quads and calves etc… and warm-up really good prior to loading the knee. And try not to piss it off…
Hope that helps save you some time and aggravation…
I was diagnosed with this knee condition about 2 years ago. It seems to me I will need a lot of patience and a lot of hard work is waiting for me.
I am not to keen on the idea of going under the knife either. I am prepared to try anything but surgery to repair my injuries.
My biggest blessing is my downfall at the same time. God gave me strong thighs and calve muscles however my hamstrings always suffer under these conditions. This in fact is one of the reasons why I am experiencing this problem. I have always battled to keep the balance in check.
I am looking forward to the challenge and I thank you for your valuable contribution.
[quote]perseng wrote:
read this article.
http://www.sportsinjurybulletin.com/archive/anterior-knee-pain.html
it might make you feel happier.[/quote]
Great site! thank you.
[quote]perseng wrote:
Agreed on the icing. Some argue it may not help because of reduced blood flow, but I love it still.
[/quote]
Who argues icing reduces blood flow???
I think it’s pretty well accepted that icing squeezes blood from the area initially then fresh blood comes rushing back in abundance as compesation.
This is counter-intuitive, but it worked for me.
A number of years ago I had chronic patellar tendonitis. Tried physical therapy and all kinds of other things on my own. None of it worked. The whole time I was itching to start a Plyometric program but was putting it off due to the tendonitis.
After months I finally just said “screw it” and started up on the plyos anyway. Did hard core plyometrics once a week and by the third session the knee tendonitis was completely gone from both knees. I’m all but certain the plyos did it for me.
BTW, Cressey says to focus on the posterior chain.
Good luck
I have had knee issues for most of my life, runners knee, high riding patellas, chondromalicia, crepitous, pataller disslocations, 2 scopoe jobs right side the same left side, pateller osteotemy left side.
I have found that front squats are theraputic FOR ME. I use glucousimine daily and have for about the last 4-5 years. I also do 2 Alive per night and have for the last 2 years.
I am not able to dead lift off the floor but I dont compete anyway so no big deal, I use 31/2 blocks and am up to 415. My front squat is 225 right now for 6 sets of 5 PAIN FREE!
This is just what works for me.
Good luck to you. I also use Flax Seed Oil-not the caps, the actual oil 1 Tbs 2x/day.
If I back squat at all I get instant swellig and pain, so I just dont do em.
[quote]on edge wrote:
perseng wrote:
Agreed on the icing. Some argue it may not help because of reduced blood flow, but I love it still.
Who argues icing reduces blood flow???
I think it’s pretty well accepted that icing squeezes blood from the area initially then fresh blood comes rushing back in abundance as compesation.[/quote]
Im pretty sure i read it here. I cant find the article tho.
Needless to say, im not suggesting you are wrong. I kept up the icing anyway. What you wrote makes sense to me.