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Join Date: Jun 2002
Location: Where's my beer?
Re: Running no good - screwed up a knee.....
The pain under the knee cap could be a case of *runners knee*. Symptoms would be pain/tenderness close to and under knee cap at the front or side of the knee. Pain is gradual and gets progressively worse over the days.
The cartilage under the knee cap is worn out, almost sandpaper like.
Cause is usually from running on a camber surface, or a slope like on a sidewalk. Swapping sides of the road every so often helps me.
If you caught it early enough: high intake of Vitamin C, aspirin three times a day (helps block cartilage breakdown). If your knee appears swollen, ICE it every so often to bring down the swelling. I find a bag of Frozen Peas works perfectly (molds to your knee perfectly).
Few other things: make sure you are wearing proper running shoes for your makeup. Go to one of the running stores (not Oshmans, or Just For Feet) and have them check out your stride, gait and posture. After you get your first pair, you can then go to Just For Feet and save a little money.
Alot of knee pain will also come from overly tight hamstrings or quadraceps. If your hamstrings are tight (or quads), they will pull on your tendons, ligaments and cartilage. Also if there is a fairly big difference between hamstring and quadracep strength, one will overcompensate for the other, cause stress on the knee joints.
If your pain doesn't subside in the next few days, make a doctor's appt, there could be some serious damage in there, but after three weeks, unless you seriously twisted your leg running, I'd doubt it.
As far as cardio while resting your knee, you can try swimming, pool running. Elliptical trainers might be "soft" enough on the knee to get you through, or a low resistance on an indoor bike.
Being flat-footed, long and bow legged, my knees are always a "sore" subject for me. I find I need to change my shoes out about every 500 miles to keep the knees from hurting. Also, stretching 30 minutes a day and taking a 5 minute easy slow run before my real workout.