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:
-Lunges (proper form!!!)
-Squats against a wall (this helps my knees stay back over my feet)
-Side Leg lifts
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?