I have runner's knee or tendonitis and I was hoping it would go away if I rested it for a day but of course that's not the case. Enter Day 2 of resting. I am not happy.
Thanks. I am RICE-ing when I can. It seems to be something only time will fix. It is especially disappointing as I have had a great week hitting my caloric and exercise goals and now I am worried I will be set back in my progress, which I was finally feeling was actually starting to be visible, since I can't exercise.
If physio is too expensive ( when is it not really ) runners knee is so common that you could honestly just look up the exercises. It's just quad exercises like laying on your back, lifting the leg, holding it in the air for x amount of time then lowering it. At least then you'll feel like you're still getting some exercising while also preventing future problems.
Don't let it get your hopes too down. I basically couldn't stand up straight three pubskis ago, an the X-ray made it look like there was cartilage damage, butnow it's good enough that I almost forgot to put my knee brace on this morning. A PCP told me that I had "runner's knee" (Patellofemoral Pain Syndrome), while pediatrics gave me a more specific sprain to a tendon on the outside of the outer side of the knee. I was told that in addition to icing it when it hurts, it also helps to put a warm wet towel over it (when it doesn't hurt) to improve blood flow to the tendons. Coupled with (honestly pretty intermittent) PT and a knee brace, it got better much faster than I expected.
If rest doesn't do it, visit a PT and have them give you some excercises. Often, tendonitis is caused by underlying weakness in stabilizer muscles that can be hard to work without isolation exercises. Working them in isolation will also help your main lifts too, which is always cool.
I've been Googling "IT band syndrome" all week for similarly disappointing reasons. A real disappointment from what felt like great progress.
Yeah. I mean it's my fault. I have been getting back into running pretty consistently but then the weather changed and I went on 1-2 hour walks every day this weekend and clearly, the increase in mileage was just way beyond what my poor little knee could handle. I cannot truly blame it. My mentality was "I used to do this all the time, so I should be able to still do it!" That is not the appropriate way to treat your body, even if you are only 26, apparently.
That sounds about right, unfortunately. A slow and steady ramp up is always the way to go. Hope this doesn't put you down for too long.
I wish that didn't sound familiar, but it does. Rest really does help me, and optimistically I think you'll be back at it soon. I ramped up miles way too fast. Also my own fault. My mentality was "I used to be limited by exhaustion, so if I'm not exhausted I can keep going." It'll get better, but it's so tough right now.