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Funny thing that you should post this....
I run a lot and just had my first bout of tendonitis. This is what I have learned so far as I battle through it:
#1 If you run and it hurts, lay off it for about a week.
#2 Ice it after you run each time - even if it doesn't hurt.
#3 Before you run, make sure you warm up well. One gentleman suggested running up and down stairs for 5 minutes. I usually ride a stationary bike for 10.
#4 Make sure you stretch well. Stretch out each knee for 15 seconds at a minimum.
#5 Before you start running - even if you are warmed up - walk a good 5 minutes or so, to get your body acquainted with the motion.
#6 Watch how you run. Are you running flat footed? I have found that sometimes I run flatfooted and that can contribute to knee pain. Also when running try to put your hips and shoulders into it more. It takes stress off your knees.
#7 If all else fails, check your shoes. I've been told running shoes should only be used for 300-500 miles. After that the padding gets weak and can easily cause pain.
The ice doesn't prevent hurt after the fact, it only helps the swelling go down, so that is more a comfort thing. Let me know how it turns out. If you're interested in how it turns out with me, I've started documenting my tendonitis (among other things) in my journal.
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"Don't cry because it's over. Smile because it happened." - Dr. Seuss
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