Hey runners, any advice for tendonitis in the knee? - Tilted Forum Project Discussion Community

one_voyeur · 12-01-2003, 03:47 PM

Here's the story, I'm not a marathon runner, I run 3-4 times a week for about 30 - 40 min. on a treadmill, just to stay in shape. When I started increasing the intensity of those runs, my knee began hurting. Sports (ortho.) doc said it was tendonitis - lay off running for a while and start back gradually, ice it after each run. I have layed off for 3 - 4 weeks and I've started back + ice, but knee is starting to hurt again.

Any runners out there with advice on dealing with tendonitis?

forseti-6 · 12-01-2003, 05:37 PM

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.

almostaugust · 12-01-2003, 06:21 PM

Dude,
I got tendonitis of my aductor muscles last year (near the groin). I had heeps of physio on it, and just had to generally rest easy on it and refrain from training.

emphant · 12-09-2003, 09:39 PM

Ice!

Then more ice.

Then ice again!

Also, I'd suggest some new shoes. My knees hurt a lot last year, then I got some new kicks and it made a world of difference.

12-13-2003, 08:03 PM

I run 70 - 80k a week and sometimes get soreness at the top of the kneecap. When the soreness develops it is usually due to either laziness, in that I don't do enough stretching (stretch the IT band), or my shoes are worn out - usually the shoes! It is pretty predictable that once the shoes have 1000k in them the soreness will start. Replace the shoes and the soreness will be gone inside of 2 weeks (without rest).
Although I believe the shoes are the major contributor don't underestimate the stretching.

seizei · 12-18-2003, 02:33 AM

90% of sore knees from running can be cured by doing 1 simple thing - spend equal time conditioning your leg muscles in the gym!

Leg curls, extentions, calf raises, leg presses, squats, and abductor/adductor exercises will make a world of difference.

It's insane to think that you could put your legs through so much punishment on the pavement without strengthening and conditioning them as well.

Also, stretch lightly before a run, and a little more heavily after a run.

Concentrate on a smooth stride, without any jarring impacts.

gonadman · 12-19-2003, 08:46 PM

Some good advice above.

Tendonitis is a rather general term when referring to the knee.

Look up Patellofemoral syndrome and chondromalacia. If these conditions describe the type of pain you feel, concentrate on the specific exercises suggested for them

clifclav · 12-26-2003, 07:35 AM

I'll second the keep the shoes fresh advice. They may look and feel the same but if the cushioning and or Motion Control devices in them have worn out they are just like running in your street shoes.

I usually find a good pair of shoes on sale at Dicks or Modells and then buy 2 or even 3 pairs. I rotate through them and they tend to last longer and make the old shins and knees feel better. I usually do this at Christmas time when Gift Certs and after holiday sales help ease the financial strain.

Good luck.

TheKak · 12-29-2003, 08:47 PM

When I got tendonitis the doctor told me to get new shoes, stretch more, and either run less (he suggested swimming as an alternative) or run uphill on the treadmill (at least a 2.0 incline he said). In all reality I quit running because Im a lazy fuck, but I recently got back into it and 2 weeks of running 3-4 miles a day and the pain was already back. I went to another doctor and was told I have Patellofemoral pain syndrome, and he gave me a book of stretches to do. I also started taking Motrin (ibproufin I think) and it made my knees ache less because it reduced swelling.

12-01-2003, 03:47 PM	#1 (permalink)
one_voyeur Upright Location: Virginia	Hey runners, any advice for tendonitis in the knee? Here's the story, I'm not a marathon runner, I run 3-4 times a week for about 30 - 40 min. on a treadmill, just to stay in shape. When I started increasing the intensity of those runs, my knee began hurting. Sports (ortho.) doc said it was tendonitis - lay off running for a while and start back gradually, ice it after each run. I have layed off for 3 - 4 weeks and I've started back + ice, but knee is starting to hurt again. Any runners out there with advice on dealing with tendonitis?

12-01-2003, 05:37 PM	#2 (permalink)
forseti-6 Existentialist Location: New York City	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. __________________ "Don't cry because it's over. Smile because it happened." - Dr. Seuss

12-01-2003, 06:21 PM	#3 (permalink)
almostaugust Junkie Location: Oz	Dude, I got tendonitis of my aductor muscles last year (near the groin). I had heeps of physio on it, and just had to generally rest easy on it and refrain from training. __________________ 'And it's been a long December and there's reason to believe Maybe this year will be better than the last I can't remember all the times I tried to tell my myself To hold on to these moments as they pass'

12-18-2003, 02:33 AM	#6 (permalink)
seizei Purple Monkey Dishwasher Location: CFB Gagetown, NB, CANADA	90% of sore knees from running can be cured by doing 1 simple thing - spend equal time conditioning your leg muscles in the gym! Leg curls, extentions, calf raises, leg presses, squats, and abductor/adductor exercises will make a world of difference. It's insane to think that you could put your legs through so much punishment on the pavement without strengthening and conditioning them as well. Also, stretch lightly before a run, and a little more heavily after a run. Concentrate on a smooth stride, without any jarring impacts. __________________ "If you're not weird, you're not interesting". I'm very interesting ... seizei; (adv - Japanese) at the most; at best; to the utmost; as much (far) as possible. (pronounced - say-zay)

12-19-2003, 08:46 PM	#7 (permalink)
gonadman Psycho Location: Philly	Some good advice above. Tendonitis is a rather general term when referring to the knee. Look up Patellofemoral syndrome and chondromalacia. If these conditions describe the type of pain you feel, concentrate on the specific exercises suggested for them __________________ For me there is only the traveling on paths that have heart, on any path that may have heart. There I travel, and the only worthwhile challenge is to traverse its full length. And there I travel, looking, looking, ...breathlessly. -Carlos Castaneda

12-09-2003, 09:39 PM	#4 (permalink)
emphant Crazy Location: Meeshagain	Ice! Then more ice. Then ice again! Also, I'd suggest some new shoes. My knees hurt a lot last year, then I got some new kicks and it made a world of difference.

12-13-2003, 08:03 PM	#5 (permalink)
Strobs Guest	I run 70 - 80k a week and sometimes get soreness at the top of the kneecap. When the soreness develops it is usually due to either laziness, in that I don't do enough stretching (stretch the IT band), or my shoes are worn out - usually the shoes! It is pretty predictable that once the shoes have 1000k in them the soreness will start. Replace the shoes and the soreness will be gone inside of 2 weeks (without rest). Although I believe the shoes are the major contributor don't underestimate the stretching.

12-26-2003, 07:35 AM	#8 (permalink)
clifclav absolute relativist Location: D.C.	I'll second the keep the shoes fresh advice. They may look and feel the same but if the cushioning and or Motion Control devices in them have worn out they are just like running in your street shoes. I usually find a good pair of shoes on sale at Dicks or Modells and then buy 2 or even 3 pairs. I rotate through them and they tend to last longer and make the old shins and knees feel better. I usually do this at Christmas time when Gift Certs and after holiday sales help ease the financial strain. Good luck. __________________ Neither rain , nor cold, nor dark of night shall.......ahh whatever, just get me a beer!

12-29-2003, 08:47 PM	#9 (permalink)
TheKak Insane Location: Virginia	When I got tendonitis the doctor told me to get new shoes, stretch more, and either run less (he suggested swimming as an alternative) or run uphill on the treadmill (at least a 2.0 incline he said). In all reality I quit running because Im a lazy fuck, but I recently got back into it and 2 weeks of running 3-4 miles a day and the pain was already back. I went to another doctor and was told I have Patellofemoral pain syndrome, and he gave me a book of stretches to do. I also started taking Motrin (ibproufin I think) and it made my knees ache less because it reduced swelling. __________________ Roses are red, violets are blue, I'm a schizophrenic and so am I.