Runners knee/Rehab I am very sad..?

fmaaabdull

Running makes me who I am.. Running is me.. It is my life.. running 3 years now and competing in marathons.. LIfe has been great thank God.. past week I got a knee pain.. and after several x-rays and mri I was with a physical therapist last night and she said I cannot run for 1 month or more... (Imagine what I felt I am so sad crying even now..) I am learning to cope up with this.. I worked so hard to be able to compete in a marathon next month but its all gone.. - I have knee pain walking down stairs and pain is lateral/outside of left knee.. she said it is from stress/over-use which also caused minimal fluid and its the cause of pain and said i will go thrice a week therapy sessions for a month.. so i mean can I do some bike or what else to keep fit? I did go to the gym but i want to do something to sweat.. and to keep my endurance.. my drive is making me crazy i dont know how to deal with this..

Answer
You can use a bike but since you are addicted to running try this. Deep water running. This is done in a pool with the use of a special floatation device to hold the body in an upright position. You can run and it will be great exercise as the water acts as a great resistance factor. There is no ground force reaction to bother the knee.

Jumpers Knee Seems Worse After Treatment?

Alex

So I've had jumpers knee now for about 3 months and started icing it in the last month. I got it from doing parkour without considering my knees enough. I have it in my left a little and my right quite a bit more (I was biking a while ago and the chain came off and I hit my right knee into the bars quite hard which made it feel worse). In the last week or two I have been resting more and icing more (20-30 minutes each time) and since I have been icing it and resting it more it almost feels worse. I'm not sure if this is normal but it is a little concerning. It may not be getting any better because for school I have to carry around a heavy bag all day but the Christmas holidays are in 4 weeks. Do you know why it is getting worse and is there anything else I can do to help it (e.g. vitamins, stretches or exercises)?

Thanks guys

Answer
Continue to ice for 10-15 minutes 3x a day. Rest it as much as possible. Depending on your pain, if not too severe, start doing some minor rehab. Some very mild body weight squats, may be ok. Try laying on your back, lifting one leg of the ground a few inches. Keep your leg straight, this is key, and the muscles contracted. Hold for 2-3 seconds, then lower. Do 10-15x 2-3x a day. More advanced rehab may include one leg balance and elastic tubing resistance for strengthening.
Remember to try to follow the steps of Pain, Swelling, Mobility, Strength, and Function. Meaning don't go on to the next step unless all previous steps are good. On second thought, since you've had for 3 months, I would recommend going to get it looked at, as you may have more serious problems, most likely in your ligaments or cartilage.

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