Friday, June 6, 2014

I'm not Broken!! (just defective)

Hey Guys!!



If you've been reading my blog for a while you know that I've been struggling on and off with knee pain since December. I've never really been the type of person to go to the Doctors plus I wasn't even sure exactly who to go to. between podiatrists, orthopedics, sports medicine physicians and physical therapists I was truly overwhelmed. Then last week when I was at Playmakers I started talking to one of the employees who mentioned they had a free injury clinic every Wednesday so I decided to check it out. 

It turns out that I have Patellofemoral Pain Syndrome (aka Runner's Knee). It may be different for everybody but mine is caused by my weak hips. I now have a bunch of exercises to do multiple times a week at 50 reps each. Here's what I plan on doing for starters:

-Quick Bridges
-Clams
-Lunges (proper form!!!)
-Squats against a wall (this helps my knees stay back over my feet)
-Side Leg lifts
-Monster walk
-Donkey Kicks
-Fire Hydrants

She also noted that I have a pretty weak core so I need to start doing some more Ab exercises. I'm  going to start with plank varieties for now but as I work some more into my routine I'll post about it. I also think I need to start doing yoga more frequently again!

Basically I need to cut back my mileage to however much I can run pain free and supplement the rest of my training with walking/elliptical/biking etc. So not the end of the world! I'm actually really glad to know what's going on and how to fix it! I plan on posting updates frequently since I'm sure there's people out there going through the same thing and hopefully I can help somebody else beat Runner's knee!

My game plan is to run as much as I can pain free until my half-marathon at the end of this month. For that half I no longer care about breaking 2 hours (that would be extremely unrealistic at this point). Instead I want to focus on listening to my body and not injuring my knee further. If that means I need to implement a run/walk strategy I'm perfectly fine with that. 

After the half-marathon I plan on focusing on strength and shorter distances (5ks and 10ks) for a while. My knee doesn't seem to flare up after those distances so I think it'll be a good transition. Hopefully I can back into the half-marathon game in late fall and aim for my 2 hour target :)


Have you ever dealt with an injury?

When did you realize you couldn't push through the pain?

4 comments:

  1. for me, if the pain gets worse with more running i always get concerned. there are pains here and there than come and go throughout a training cycle or even through a long run...but the ones that intensify when i up the mileage or speed always worry me. i'm with you though...i never know who to go see.

    i've gone to the same yoga class for the past few weeks and it's amazing how much i see it helping my overall strength and flexibility (things that runners are usually terrible at). hope you find some cross training that you love and helps keep you healthy enough to run!

    ReplyDelete
    Replies
    1. I really do enjoy yoga! How often do you go?

      Delete
  2. Good on ya for going to that!! I'm so happy you got some answers!! Feel better!!

    ReplyDelete