Injuries Happen: Runner's Knee

I feel frustrated. I have been working so hard the past few months in training to make the most out of my upcoming marathon. I have been religiously following the vigorous training schedule and possibly even putting in a bit extra effort. Beyond that, I am making sure I am eating and all while maintaining my personal schedule. But, almost a month out from the big day and I have full blown runners knee.

Patellofemoral pain syndrome (PFPS) to be exact. In simple terms, it is the irritation of the cartilage on the underside of the patella (kneecap). PFPS typically flares up during or after long runs and high endurance activities (i.e. everything that I am doing on a daily basis).

Training has definitely kicked up a notch and the number of miles I am covering in an average week is incredible before we begin tapering off, so it makes sense that I would begin to experience some sort of irritation. Knee injuries are the most common injury to runners and luckily easily treated if caught early enough.

Can I run through it? Technically yes, with a few winces here or there. But taking extra rest days and reducing my overall mileage may now be the best option. I have been instructed to only run every other day and go only as far as I can until pain sets in.

Runner’s knee is a very common injury and nine times out of ten caused my improper hip and foot placement while running. Weak quads, hamstrings or hip abductors can also cause knee discomfort, sounds like a recipe for some extra strength/weight training this week!

Training is put on hold and swapped for a “R.I.C.E” day-rest, ice, compression and elevation. I don’t have time for this. I don’t have time to taper early, therefore I am doing absolutely everything I can to recover quickly and get back on the trails. I am spending most of my day, sitting at my desk alternating ice packs for heating pads, thirty minutes each and stretching.

I stopped by a drug store on the way to work and picked up a knee stabilizer, a target compression sleeve and as well as some knee pain-relief running insoles for my shoes. These new tools will provide support to weak and sore muscles, help reduce swelling and provide stability. Even though the compression sleeve is causing me to waddle around the office, I can really tell a difference in my stability and decrease in pain level.

New running shoes are the next step, it’s about time I replaced my current ones and get accustomed to the new kicks before Mar. 20.

Much to my chagrin, it looks like I will be resorting back to the , embracing the elliptical and channeling my inner yogi. Hopefully my ridiculous amount of self medicating will pay off and my twelve mile run planned for Friday can still happen. Fingers crossed.