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  • Posted On: 10-15-19, 10:24 pm (EDT) #1

    Runner's Knee Recovery and Prevention

    October 15, 2019, 10:24 pm

    Hi everyone! I know the site is more for lifting and GAINZ but I thought I would post here anyway to see if I could get answers. I have been a long distance runner for several years and I've been lifting the past 3 months to increase my upper body strength. Over the past several weeks though (possibly just under 2 months I don't remember exactly) I have been developing runner's knee in my right leg. I thought it would go away with some rest and recovery but it always comes back when I go back to running. The longest I go off the track to heal is about a week and I feel fine until I try to start running again. Occasionally it makes it difficult to walk and I have to limp (this happens on days I try again and the pain flares back up). I'm not sure why it is not healing and I'm wondering if I am doing something wrong here. I've tried adjusting my runner's stance to take more pressure off my knees but that doesn't seem to be helping. Is there something fundamental I am missing here? What is the best way to recover and how do I prevent this in the future (this is the first time I've developed runner's knee)? It sucks a little because I am really passionate about running and it is my main source of cardio. I don't like being held back from it. 


    If it helps here are my basic stats:

    Male 20 years old

    5'9"

    127lb (Last I checked)

    I am also flat footed so my sneakers have built-in arches

  • Posted On: 10-17-19, 4:28 pm (EDT) #2

    Runner's Knee Recovery and Prevention

    October 17, 2019, 4:28 pm
    Posted by: MasonCricketon

    Hi everyone! I know the site is more for lifting and GAINZ but I thought I would post here anyway to see if I could get answers. I have been a long distance runner for several years and I've been lifting the past 3 months to increase my upper body strength. Over the past several weeks though (possibly just under 2 months I don't remember exactly) I have been developing runner's knee in my right leg. I thought it would go away with some rest and recovery but it always comes back when I go back to running. The longest I go off the track to heal is about a week and I feel fine until I try to start running again. Occasionally it makes it difficult to walk and I have to limp (this happens on days I try again and the pain flares back up). I'm not sure why it is not healing and I'm wondering if I am doing something wrong here. I've tried adjusting my runner's stance to take more pressure off my knees but that doesn't seem to be helping. Is there something fundamental I am missing here? What is the best way to recover and how do I prevent this in the future (this is the first time I've developed runner's knee)? It sucks a little because I am really passionate about running and it is my main source of cardio. I don't like being held back from it. 


    If it helps here are my basic stats:

    Male 20 years old

    5'9"

    127lb (Last I checked)

    I am also flat footed so my sneakers have built-in arches

    @masoncricketon Might be a good idea to see if you can find any tightness anywhere throughout your leg, basically from your foot to your hip. If there is something tight or something out of alignment, that could be what's causing the knee pain and runner's knee.


    Have you been to see a physical therapist?

  • Posted On: 10-17-19, 6:14 pm (EDT) #3

    Runner's Knee Recovery and Prevention

    October 17, 2019, 6:14 pm
    Posted by: Scott_Herman

    @masoncricketon Might be a good idea to see if you can find any tightness anywhere throughout your leg, basically from your foot to your hip. If there is something tight or something out of alignment, that could be what's causing the knee pain and runner's knee.


    Have you been to see a physical therapist?

    @scott_herman Now that you mention it, my calves have been getting tight and I think I have been mistaking it for soreness. I haven't seen a physical therapist yet and I'm not sure I can afford one at the moment. What should I do if that's the case?

  • Posted On: 10-22-19, 5:27 pm (EDT) #4

    Runner's Knee Recovery and Prevention

    October 22, 2019, 5:27 pm
    Posted by: MasonCricketon

    @scott_herman Now that you mention it, my calves have been getting tight and I think I have been mistaking it for soreness. I haven't seen a physical therapist yet and I'm not sure I can afford one at the moment. What should I do if that's the case?

    @masoncricketon If you think your calves are tight, definitely start there. Do you have a foam roller? Or at least access to one in a gym? If you do, start foam rolling those calves daily. Find any super tight spots and really sit on them for a while to work through any knots that might be in there. Then be sure to do a range of stretching for them - static, active and dynamic.


    See if that improves the knee pain for starters, but you can also look around your quads / hamstrings to see if there is any tightness there too!

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