Friday, April 11, 2014

Knee Frustrations

Ever since I ran the Alamo 13.1 a few weeks ago, I’ve been dealing with some off and on knee discomfort (only in my left knee). It is inconsistent and can be fleeting. What I mean by this is that some days it does not bother me at all and some days it hurts just when I walk. Sometimes it is a mild pain while running and other times running is not a problem at all. What also is strange is that even though it doesn’t feel pleasant during a run, it always feels better after a workout!

I have had a while to think about why this is happening, and I have a pretty good idea. The Alamo 13.1 half marathon had a ton of hills, and that includes some extreme downhill running. I think my legs hit the ground too hard and my form lacked during those moments. In addition, after the race I showered, put on some compression socks then drove 3 hours back home from San Antonio to Houston. Not exactly the best post-race recovery plan.

Recovery Plan: Do more Yogaimage

I think it is a mild case of runner’s knee, and from what I have read, it’s very common in runners (especially women since we have wider hips), and is pretty easy to overcome – thank God! I think for the next couple of weeks I am going to train on the elliptical (yuck…), stretch and foam roll every day, increase my yoga sequence, and incorporate low-intensity resistance training. I have a resistance band here at home that wrap around each of my ankles that can help strengthen my legs and glutes so hopefully it will help.

Recovery Plan: Foam Rolling and use of The Stickimage

Recovery Plan: Use Resistance Band image

I think that I have diagnosed this correctly, but I am also hoping some of you may have some advice/tips/insight as well. If you think it sounds like something other than runner’s knee, or if you have other ideas on how to help, I would greatly appreciate it!

QOTD: Have you ever dealt with runner’s knee?

23 comments

  1. Hope your knee feels better! Ever hear of Dr. Cool? It's an ice wrap that you put in the freezer that wraps around your knee. I actually read about it on a blog. A few days ago I ran 13 with a friend that is much faster than I am, and me knee has been sore since. I took some time off and have been icing my legs and foam rolling. It seema to be helping. This week at work I'm wearing my compression socks and packed "the stick" since my foam roller won't fit in my bag.

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    1. You should make an appt. with Dr. Cool! Here's 15% off your next purchase type "wrapitup" at checkout for your promocode! Our Recovery-On-The-Go wraps are the bees pajama's.

      http://bit.ly/shopwraps

      Keep running! - <3 Dr. Cool

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    2. Thanks Lacey! I actually just read about Dr. Cool on Pam and Christine's website the other day. I told Robert I need to order one!

      Dr. Cool, thank you very much for the discount code - I plan on ordering one this week!

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  2. Oh, so sorry. Yes, I've had runner's knee - at least I think so. The most important thing is rest and stretching, especially the hamstrings. Don't forget to ice it either. You can take a paper cup and fill it with water, then pop it in the freezer. When it's frozen, you can hold the cup and give yourself an ice massage right around the knee cap. Peel away the top of the cup as the ice melts...does that make sense?

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    1. Great idea - I'll give that a try!

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  3. From what I've heard, it sounds to be runner's knee, but runner's knee also seems like it could be a wide variety of things ;) I think you have a good recovery plan though. Hope you feel better soon!

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  4. It sounds like runner's knee. Hips can be the bane of our existence, giving us all kinds of knee problems :-/ Sounds like you have a good plan, and I second the dixie cups of ice. I use those all the time with my ITBS.

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    1. I know, right? Those darn hips lol! Definitely going to be icing it this weekend. Hopefully the issues go away soon!

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  5. Hopefully your knee will be feeling better very soon Lauren. Have you considered adding swimming to your workouts to change things up? It is great exercise and would be a nice diversion from the elliptical machine!

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    1. Actually yes, I love swimming! Unfortunately I don't have access to an indoor swimming pool, so I have to wait for the hot days so the pool water isn't so cold. Thanks for the well-wishes and suggestion! :0)

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  6. I've never had runner's knee but it sounds very painful and annoying! I hope it heals and you are back to running soon!

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    1. Thanks Courtney! It's extremely annoying. I skipped my Wednesday workout since it hurt to walk, and my Thursday run was cut to 3 miles instead of 4 but with some walking in between miles 2 and 3.

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  7. I hope the yoga and stretching/rolling helps your knee and heals quickly! I find that if my knee is acting up icing helps as well.

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  8. Sounds like runners knee! I hope it is feeling better, I found that rest was really the only thing that helped. I had to run through it because of the PHM and it was pretty painful, so after the race I didn't run for a couple weeks and then had to build back up. Mostly all better now, occasionally going down stairs it's sore but no pain when running!

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    1. I can't even imagine having to run 13.1 miles through all that pain and frustration. You are a trooper! Those runDisney medals sure are great motivation though. :0) I am so happy to hear you are doing better!

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  9. Sorry to hear about the knee pain but it sounds like you have a great plan to get over it. Good luck!

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  10. It's so frustrating to have aches and pains pop up. Hope your knee feels better soon, Lauren!

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  11. Ugh. I think your plan sounds reasonable and hopefully things will settle back down soon! Maybe once things are settled down, look into your strength training routine to try to decrease the chance this happens again? Runner's World has a couple of articles about it that mention strength work for your quads and stretching of your hamstrings to try to prevent the imbalances that cause this (and both mention hills as triggers, so you're probably right about San Antonio!). Hope you're feeling better soon! - Jess

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    1. Definitely need to increase strength training and some cross training. I need a stronger core and stronger glutes and incorporating more regular hill work just seems like a good plan so when a race has hills they don't kill my knees!

      I'll definitely check out Runner's World for those articles. Thanks for the suggestion and well wishes, Jess!

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