Patellofemoral pain syndrome...or runner's knee??

[MainStMandy]

I have had it for a few years and it never gets irritated by the same thing twice. A few weeks ago I did the corporate challenge (3.5 miles) and it was fine (I was doing close to 15 min miles)

Today I did a 5 mile walk on a local golf course and by the time it was over I could barely walk. Now I am working from home today (yay) but my knee is sooo sore!! I am icing and elevating but am so aggravated.

I know I need to work out more and supposedly that will help, but does anyone have any suggestions on what else I can do??

 

[Sandy V.]

My son had it (lacrosse player) and the doctor said it's aggravated by running on uneven ground. He gave DS stretching exercises, which did help some. Alternating ice and heat also helps. Unfortunately, the only long-term thing that "fixed" DS's knee was a cortisone shot.

Good luck, and I hope it gets better soon!!

 

[MainStMandy]

My son had it (lacrosse player) and the doctor said it's aggravated by running on uneven ground. He gave DS stretching exercises, which did help some. Alternating ice and heat also helps. Unfortunately, the only long-term thing that "fixed" DS's knee was a cortisone shot.

Good luck, and I hope it gets better soon!!

Oh...I don't do shots, lol.

 

[Sandy V.]

Oh...I don't do shots, lol.

From what DS said, it really didn't hurt. I hope yours doesn't come to this, though.

 

[MainStMandy]

From what DS said, it really didn't hurt. I hope yours doesn't come to this, though.

I have had it for years now and it has never gotten that bad. Hopefully the pain I am having now will be gone by the morning.

 

[Green Tea]

Have you been fit professionally for running shoes? What feels right, might not be right. A specialist can evaluate your gait and see how the feel falls and what will be the best shoe for your particular foot.

 

[Christine]

I have a very "unstable" patella. A few years ago I went through a bout of pain with this. It was predominatly caused by me taking long walks at work with my heels on.

The other thing that would set it off for me would be walking on a hilly or grassy surface (I could run on pavement with no problem). So, I'm thinking that the golf course did you in.

Basically, your patella is unstable and it moves around. The more uneven the ground, the worse it's going to be for you.

 

[Aardvarks]

You could try one of those v guide knee straps which help to both improve the tracking line and elevate the leading edge of the patella. They work by applying a slight pressure to the ligaments in front of the knee, some have a v groove guide in addition or a gel guide. If this doesnt help, you can try patella taping but you need to meet with a physio who will show you the corect procedure.

Ice, plus non-steroidal anti inflammatory for acute swelling plus have a go at hamstring stretches. Hold the stretch for one minute and repeat 10 times. Do 3 sets per day. This may help move some of the localised oedema.

Physio excecises, such as static leg lifts, hamstring stretches, heel to instep drives.

 

[MainStMandy]

Have you been fit professionally for running shoes? What feels right, might not be right. A specialist can evaluate your gait and see how the feel falls and what will be the best shoe for your particular foot.

No, and it's funny you say that because I wore different shoes today and I could tell they didn't have the right support.

I have a very "unstable" patella. A few years ago I went through a bout of pain with this. It was predominatly caused by me taking long walks at work with my heels on.

The other thing that would set it off for me would be walking on a hilly or grassy surface (I could run on pavement with no problem). So, I'm thinking that the golf course did you in.

Basically, your patella is unstable and it moves around. The more uneven the ground, the worse it's going to be for you.

That is something I am noticing. I think I need to get a brace if I attempt that again.

You could try one of those v guide knee straps which help to both improve the tracking line and elevate the leading edge of the patella. They work by applying a slight pressure to the ligaments in front of the knee, some have a v groove guide in addition or a gel guide. If this doesnt help, you can try patella taping but you need to meet with a physio who will show you the corect procedure.

Ice, plus non-steroidal anti inflammatory for acute swelling plus have a go at hamstring stretches. Hold the stretch for one minute and repeat 10 times. Do 3 sets per day. This may help move some of the localised oedema.

Physio excecises, such as static leg lifts, hamstring stretches, heel to instep drives.

I have never heard of a v guide knee strap.I will have to look into that! Thanks for the tips too.

 

[Aardvarks]

Something like this

http://www.kneesupport.co.uk/fl/knee-gel-band.htm

or this

http://www.kneesupport.co.uk/hw/matt_knee_strap.htm

 

[MainStMandy]

WOW...nothing like what I thougt...or own. I will definitely have to try that! THanks

 

[imabrat]

I don't have this, but if you see a doctor, you may ask for a brace. There are custom made ones, but it has to be prescribed by a doctor. I have one for my new, very unstable knee, and it saves me on long walks.

 

[MaryJ]

I just saw a doctor today about my knee. She said I have Chrondromalacia Patella. Basically, there is some roughness under my kneecap that is irritating the cartiledge that is under the kneecap. She told me NOT to wear a knee brace because that would only force the kneecap down and cause it to rub against the cartiledge even more.

She is sending me for physical therapy and I will probably start next week. She said the only thing that will really help is to bulk up my quadriceps so that they will pull the kneecap up and out a bit so that it won't rub as much.

Good luck!

 

[MainStMandy]

I just saw a doctor today about my knee. She said I have Chrondromalacia Patella. Basically, there is some roughness under my kneecap that is irritating the cartiledge that is under the kneecap. She told me NOT to wear a knee brace because that would only force the kneecap down and cause it to rub against the cartiledge even more.

She is sending me for physical therapy and I will probably start next week. She said the only thing that will really help is to bulk up my quadriceps so that they will pull the kneecap up and out a bit so that it won't rub as much.

Good luck!

The dr never told me NOT to wear a brace, but the rest of what you said sounds familar.

The best part of physical therapy was the ultrasound they used on my knee...made it feel great!

 

[Aardvarks]

Please do not confuse the knee brace with the knee strap that I posted about.

The strap is designed to lift the leading edge of the patella and the u or v guide helps with tracking in the patellofemoral groove.

Mainstay of treatment is indeed to build up the quads so that the tension corrects the mis-aligned tracking. A short term solution during your early days of physio plus straight legs lifts and hamg string stretches is to consider patella taping, this is where a smiley face is created to the side of the knee using one way flex adhesive tape. You need to see a real knee physio for this advice.

For straight leg lifts, sit on the floor with your legs out in front. Lock the knee joint and lift your heal of the floor for a count of 5 seconds, lower, relax and repeat. Try 20 reps and build up. If you get good at this, you can add an ankle weight. The next stage is to do the same but with a rolled up towel behind the knee joint. Point your toes outwards 5 degrees from the vertical whilst doing these lifts.

The untrasound and laser that physios use gives great relief.

I strongly suggest that you consult with a physiotherapist who is experienced in sport rehab rather than a generalist. They are used to working with fit people and athletes.

I have had full rehab for chondromalacia patellae following a lateral release and chondrolysis plus wash out. My Surgeon was a knee specialist and had done over 5000 procedures on Rugby players, Athletes and Ballet dancers. After my procedure my quads were at 18% for my age and weight and I had to build them back over 9 months.

Kind regards

 

[MainStMandy]

I got in trouble for showing up to work today...and now they are saying it's workmans comp I am on hold with the dr right now.