This question came to me via email. I thought it worthy to pass along.
I think I have "runner's knee" because I feel a painful grinding sensation on the lower part of the kneecap during exercise. This is interfering with my main exercise, running. I had been doing leg extensions and hamstring curls at the gym 2-3 times per week, but now I fear this contributed to my knee problem. Since starting those exercises my hamstrings became tighter, and I read that tight hamstrings can exacerbate runner's knee. How can I undo whatever I did wrong and get my knee back to health? Thanks for any help, Jessica K
First a question... have you had your knee examined by specialist? If not, what are you waiting for? The knee joint is complicated and takes a beating during many activities... especially running. Pain and injuries can be caused by numerous activities so don't wait to get it checked out if you're experiencing any significant amount of pain. It's difficult to treat a problem if you don't know exactly what's going on. Your first step should be to see your medical professional or better yet find someone who specializes in sports medicine and/or knee injuries (orthopedist).
So... until you find out exactly what's going on you shouldn't try any specific treatment except rest and ice to reduce swelling and inflammation. Rest and ice can't cause any additional injury and can help a lot for minor injuries. If the pain seems to lessen with rest, you might try some lower impact activities (light walking, aqua therapy, etc.). If the pain returns you probably have a more severe situation and should stop whatever you're doing and get it checked out. Once a diagnosis has been made your medical professional will make some specific recommendations and limitations to help your recover and get back on your feet.
Other things to consider are your running shoes, the surface you run on and the amount of stretching you do. A good pair of running shoes will absorb some of the impact and reduce the stress to the knee joint. Don't forget that running shoes should be replaced frequently as the absorbing quality usually declines before the shoe appears to be worn out.
Where you run is also important. Running on hard surfaces such as concrete or asphalt increases impact and make problems worse. Softer surfaces such as grass, dirt or a running track can reduce the impact to the knee and ease some of the stress and strain. Lastly, don't forget to stretch. Tight muscles can pull the body out of alignment and result in injury and pain. You should always stretch only after your muscles are warmed up (meaning you've broken a light sweat) and should stop immediately if feeling any sharp pains. Good luck in your recovery...
Shelley
