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  1. #1
    Registered User Arnoldfan's Avatar
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    Anyone dealt with "runner's knee" or patellofemoral knee pain?

    Both of my knees are now dealing with this, and there currently is no leg exercise I can do without pain once I start increasing the weight. I can do mild to moderate weight on leg extensions and incline leg presses, but once I go beyond, say, a 4 on a scale of 10, my knee pain begins. I've seen videos showing a multitude of rehab exercises to do, but I don't know which are useful and which aren't. I'd appreciate any suggestions from anyone who has had this and recovered from it.
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    temporary illusion supramax's Avatar
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    Originally Posted by Arnoldfan View Post
    Both of my knees are now dealing with this, and there currently is no leg exercise I can do without pain once I start increasing the weight. I can do mild to moderate weight on leg extensions and incline leg presses, but once I go beyond, say, a 4 on a scale of 10, my knee pain begins. I've seen videos showing a multitude of rehab exercises to do, but I don't know which are useful and which aren't. I'd appreciate any suggestions from anyone who has had this and recovered from it.
    A few years back, I took some really ****ing stupid advice from a Runners' World article about increasing mileage. It resulted in runners' knee.

    These exercises cure and prevent it.


    Knee injuries will come back to haunt you if you don't completely heal them.
    It is no measure of health to be well adjusted to a profoundly sick society.

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    Registered User Arnoldfan's Avatar
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    Originally Posted by supramax View Post
    A few years back, I took some really ****ing stupid advice from a Runners' World article about increasing mileage. It resulted in runners' knee.

    These exercises cure and prevent it.


    Knee injuries will come back to haunt you if you don't completely heal them.
    Thanks, I'll give them a try. So if I do these for a while, how do I know when I can go back to doing regular leg exercises? How long is long enough?
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    temporary illusion supramax's Avatar
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    Originally Posted by Arnoldfan View Post
    Thanks, I'll give them a try. So if I do these for a while, how do I know when I can go back to doing regular leg exercises? How long is long enough?
    I don't remember how long it took, but you'll know when you're not ready. You always have to start back slowly, lightly, anyways. Do the foot turns and foot presses a lot.
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    Supramax advice is good, but so much utter bs on this topic. It depends on the cause, runners knee is an umbrella term, even patellofemoral knee pain is an umbrella term and several causes. You need a really experienced good physical therapist (finding is not easy) to see why and so put an end to it.

    One cause, which might not be yours, but was mine was the kneecap tracking. In my case my right knee at the top of the motion the kneecap would get pulled outwards in its track and that resulted in a shooting pain under kneecap, really severe and leg would buckle. I couldn't walk 100 metres.
    My case it was caused by a combination of supportive trainers (which I didn't need and needed to stop using) and to strengthen the inside of the quad more than the outside, which is for by exercising the quad when the knee is 90 degrees bent or more.

    Your case could be entirely different though, and diagnosis by a qualified person is the key to the correct treatment and so recovery.

    Be wary that some physical therapist may give wrong advice so go for the experienced ones specialised in running.

    Good luck, get well..
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    Originally Posted by Arnoldfan View Post
    Both of my knees are now dealing with this, and there currently is no leg exercise I can do without pain once I start increasing the weight. I can do mild to moderate weight on leg extensions and incline leg presses, but once I go beyond, say, a 4 on a scale of 10, my knee pain begins. I've seen videos showing a multitude of rehab exercises to do, but I don't know which are useful and which aren't. I'd appreciate any suggestions from anyone who has had this and recovered from it.
    Back off and rest. Use an elliptical to reduce impact. Make sure during squats your knees dont go over your toes. You might want someone to check your form. Bursitis can be a real problem and take up to 2 years to clear up. So if it presists talk to your doc. I know a lot of guys that end up getting injections.
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    All I can say is that the exercises I prescribed above, work! They work by strengthening the musculature surrounding the knee. That fixes and prevents a lot of problems with different names.
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    Thanks. Unfortunately, I don't have the money for a physical therapist right now. My knees don't hurt except when I start trying to go even moderately heavy with ANY leg exercise. Then I get twinge pains under/around my kneecaps letting me know that I'd better not go any heavier.

    I suppose I need to do these exercises with light weights until my knees recover. Problem is, I don't know how long that will be, and the only way to find out is to try and go heavier again which I've done, only to have my knees start complaining again. I hate not being able to do one single, solitary leg exercise. I feel like my legs are wasting away.
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    Originally Posted by Arnoldfan View Post
    Both of my knees are now dealing with this, and there currently is no leg exercise I can do without pain once I start increasing the weight. I can do mild to moderate weight on leg extensions and incline leg presses, but once I go beyond, say, a 4 on a scale of 10, my knee pain begins. I've seen videos showing a multitude of rehab exercises to do, but I don't know which are useful and which aren't. I'd appreciate any suggestions from anyone who has had this and recovered from it.
    I have good knees but still don't do leg extensions because they are said to be bad for knees.
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    Registered User Arnoldfan's Avatar
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    Originally Posted by TheResistance View Post
    I have good knees but still don't do leg extensions because they are said to be bad for knees.
    So what do you do for legs that doesn't cause you pain?
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    "Runners knee" can be very stubborn but very treatable by yourself. Here's a good video: https://www.youtube.com/watch?v=bFjL...ature=emb_logo


    I started running barefoot 11 years ago and never have knee pain. Look into minimal footwear as well if you don't want to take the barefoot route.
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    Patella tendonitis is my favourite running injury because it behaves so logically. You rest a bit, drop your workload for a bit, and it gets better.

    Not like ITB or PF which can last for years regardless of treatment, rest or anything else.
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    Originally Posted by adamgentile View Post
    "Runners knee" can be very stubborn but very treatable by yourself. Here's a good video: https://www.youtube.com/watch?v=bFjL...ature=emb_logo


    I started running barefoot 11 years ago and never have knee pain. Look into minimal footwear as well if you don't want to take the barefoot route.
    Second this, I've been running exclusively in vibrams (the toe shoes) for a decade and my knees are solid. Just have to start slow and use correct form.
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    Originally Posted by sunsean View Post
    Second this, I've been running exclusively in vibrams (the toe shoes) for a decade and my knees are solid. Just have to start slow and use correct form.
    Yeah, you don't need to run barefoot to run as if you were barefoot. I run as if I have no shoes on, but I wear trail shoes, because I only run on the streets in the Winter and in the forests in the Summer.
    It is no measure of health to be well adjusted to a profoundly sick society.

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    Originally Posted by sunsean View Post
    Second this, I've been running exclusively in vibrams (the toe shoes) for a decade and my knees are solid. Just have to start slow and use correct form.
    Nice!
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    Originally Posted by Arnoldfan View Post
    Thanks. Unfortunately, I don't have the money for a physical therapist right now. My knees don't hurt except when I start trying to go even moderately heavy with ANY leg exercise. Then I get twinge pains under/around my kneecaps letting me know that I'd better not go any heavier.

    I suppose I need to do these exercises with light weights until my knees recover. Problem is, I don't know how long that will be, and the only way to find out is to try and go heavier again which I've done, only to have my knees start complaining again. I hate not being able to do one single, solitary leg exercise. I feel like my legs are wasting away.
    I'm currently battling the same thing. Also quad tendonitus (upper patellar pain). All started after running some hills. I take some anti inflammation OTC like Advil or naproxen religiously and use a massager on the sore areas to break up the scar tissue.

    I took a week off of everything but it didn't help because my symptoms were too advanced. If you catch this quick, rest and ice helps. If not, you have to excersize your way through it.
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    Originally Posted by Mateo217 View Post
    I'm currently battling the same thing. Also quad tendonitus (upper patellar pain). All started after running some hills. I take some anti inflammation OTC like Advil or naproxen religiously and use a massager on the sore areas to break up the scar tissue.

    I took a week off of everything but it didn't help because my symptoms were too advanced. If you catch this quick, rest and ice helps. If not, you have to excersize your way through it.

    Update...
    Went on a 45min walk on the treadmill and my knees didn't like it. Just took a BIG step backwards in recovery. Didn't hurt at the time but sore within a hour afterward.

    Getting old sucks.
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    Originally Posted by Arnoldfan View Post
    Both of my knees are now dealing with this, and there currently is no leg exercise I can do without pain once I start increasing the weight. I can do mild to moderate weight on leg extensions and incline leg presses, but once I go beyond, say, a 4 on a scale of 10, my knee pain begins. I've seen videos showing a multitude of rehab exercises to do, but I don't know which are useful and which aren't. I'd appreciate any suggestions from anyone who has had this and recovered from it.
    We prescribed ice cups. Stay away from leg extensions and if you do legs try to choose something more hip dominant.
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    Leg Extensions are pretty hard on the knees, so for that reason I no longer do them. My knees kept popping everytime I did them. I cut the range of motion just a bit in order to avoid the pop and most the pain, but still not worth it for myself at least.

    I got knee compression sleeves which I use for heavy lifts like squats and deadlifts. The ones I got have velcro which lets me make them as tight as I want. But with the lighter leg work I go without them so I can build up strength and stability in my knees.

    When your body is not used to something even as simple as walking it can take some time and patience. Maybe start with really short walks and work your way up. I have to listen to my body and do stuff like this too like starting with lighter weight when doing new lifts that my body is not used to.
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