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Knee Pain

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I’ve received a LOT of questions about my knee condition and icing.  I’m betting it’s because of all the photographs of me in knee sleeves from Saturday’s 5K Race (read the recap for all the details!).  :)

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I’m sure there are some readers who weren’t around when I was dealing with my knee pain, so I want to tell the story about my injury and share some of my tips for preventing the same thing from happening to YOU!

 

In July/August 2008, I began experiencing discomfort in my knees following long runs.  I tried to research the condition online, but couldn’t get a firm diagnosis or an understanding of what I should be doing (besides quitting running, which wasn’t an option).  I ran through the pain and completed a 15K and a Half Marathon, as well as several other shorter races.

 

In October, I went to a doctor because I was in so much pain.  You can read about that disastrous appointment in this post.

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The doctor diagnosed me with Chondromalacia, which is an irritation of the undersurface of the kneecap or a "softening" of the cartilage.  He told me there was NOTHING I could do for my pain except stop running.  I left the appointment in tears and had a nervous breakdown in my car.  :(

 

I completely ignored his advice because I really felt like he had no idea what he was talking about (some doctors graduate at the top of their class, and some barely pass.  This guy probably cheated his way through Anatomy).  I resigned myself to never running a marathon (my life goal) and stuck to shorter distances, completing another 15K and Half Marathon in February. 

 

However, I ran a 15.4 mile trail race in April and could not walk for a WEEK (literally) afterwards.  I couldn’t even take Maggie and James downstairs to let them pee without crying.  It was a huge wake up call.  I decided I needed to put myself on a "Running Hiatus."  Writing that post was one of the worst moments on my blog.  While the hiatus was only suppose to last a month, I eventually extended it to two months.  Not running for two months was VERY hard at first, but I got used to it.

 

Three weeks into the hiatus, I wrote:

 

Yesterday marked the third full week of the Running Hiatus.  I will post all my thoughts on the hiatus once it is over, but I have to say that it has been a very positive experience.  I feel so much healthier (no knee pain) than I did when I started, and I’ve actually LOST WEIGHT by not running.  Amazing, huh?  Plus, the Running Hiatus has forced me to re-discover other activities that I love (or am learning to love), like biking and swimming.  

 

In fact, I found that I liked bicycling so much that I signed up for a Metric Century Bike Race (recap here)A Metric Century is 60 long, long miles.  I completed the race in June and had a lot of fun! 

 

Three days before the bike race, I decided to go to another doctor, which was recommended to me by the local running store.  This appointment (recap here) was VERY successful. 

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The second doctor was very nice and knowledgeable.    He diagnosed me with Patellafemoral Pain Syndrome (PFPS), which is also called "Runner’s Knee."  Although he said my prior diagnosis of Chondromalacia was not "wrong," he said Chondromalacia is more of a symptom of PFPS than a disease in itself.  The scary popping noise my knee makes is simply my patella bone being jacked out of position by my muscles and is not due in itself to a weakening of my cartilage.  The pain I was experiencing was a result of simple inflammation.

 

My doctor prescribed the following treatment plan, which has obviously worked WONDERS because now I’m training for a marathon!

 

  • Physical Therapy
  • Anti-inflammatory over-the-counter medicine after runs
  • Icing my knees
  • Orthotic arch supports for my shoes (because I pronate and it makes the knee condition worse).  I bought Spenco supports from a medical supply store.

 

Now, if you are having trouble with your knees (or any other part of your body), I definitely recommend you see a doctor.  Your problem might not be as simple as mine (stress fractures come to mind!).   But, I know it’s valuable to hear about how other people have dealt with their injuries.  Obviously, I’m not a doctor, so take what you read with a grain of salt.

 

Before runs, I stretch and put on my knee sleeves.  If it’s a long run, I will also take ibuprofen (I know this is controversial, but it works for me). 

 

When I come home, I immediately shower, fix something to eat, and ice my knees:

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I fill up Ziploc bags with ice and leave them on for about 15 minutes (max).  Then, I slowlllly bend my knee and refrain from making any sudden movements until the numbness goes away. I usually chuck the baggies back in the freezer and re-use them a few times.

 

Icing has seriously been my LIFESAVER.  I forgot to ice after yesterday’s race and was a mess.  I iced this morning after my 5.0 miler and now I’m fine. 

 

I also do my physical therapy exercises three times a week.  Hopefully, one day my muscles will be strong enough that I don’t have to ice or wear knee sleeves.

 

There you have it!  My knee situation, explained.  :)  As mentioned, if you are having pain while running, SEE A DOCTOR.

 

In regards to my eats for the day….  I snacked on Chobani + granola around 2 PM:

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Then, we went to the grocery store and the Husband fell in love with this balloon:

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I bought all the ingredients to make Zesty Carrot Juice (without a juicer!).  I am working on mastering the correct portions, but so far, it’s pretty good!  Will share the details soon…

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I’m currently snacking on some mixed nuts.  And for dinner, we’re making thin crust whole wheat pizza (store-bought crust) with veggies and a salad.  I’m going to take the rest of the evening off from blogging, because I’m sure you can visualize pizza!  :)

 

Have an absolutely wonderful night!

{ 72 comments }

 

Leave a Comment

  • emily September 13, 2009, 4:18 pm

    Thank you so so much for answering my question, you're the best!

    Reply
  • Katey September 13, 2009, 4:32 pm

    In 7th grade I played volleyball! I was really good, Being 5'9 ( I haven't grown since then, but I SHOT UP that year) I fell down in tears during a game because my knees hurt so much! I was diagnosed with the same thing as you. Mine was a lot worse. I was not allowed to participate in sports or gym for two years! My knees are better now, but I still cannot run long distances, and I can only do the elliptical (for some reason it doesn't hurt!) So I know how it is! I should've started swimming, but I was "recovered" too late to try out, and never got around to it! :(

    Reply
  • Megan @ Megzz Wins At Life September 13, 2009, 4:32 pm

    Great explanation.. I am experiencing slight knee problems myself and currently don't have medical.. ahh.. so I am going to try these exercises and go out and purchase knee sleeves before it gets worse. Enjoy your night off and thanks for the comment :-)

    Reply
  • Annamarina (Running Tails) September 13, 2009, 4:33 pm

    Thanks for the info on your knee problems. I have been feeling slight pain in my knees on my longer runs recently (nowhere near the pain you were feeling) and will definitely try your physical therapy techniques. I also ice after every run and it works wonders! Hope your marathon training goes well!

    Reply
  • Amanda (Two Boos Who Eat) September 13, 2009, 4:33 pm

    Have a good night!

    I'm glad you got a second opinion. Can you imagine not running anymore? That would be so sad!

    Reply
  • Ellen September 13, 2009, 4:33 pm

    great story! this is a perfect example of why it's important to be your own health advocate– if you know you're doc isn't telling you everything there is to know, keep persisting! research, research, research. seek out different opinions. find alternative therapies. find others that have dealt with similar conditions. it's so important! thanks for this.

    Reply
  • Sarah @ The Foodie Diaries September 13, 2009, 4:34 pm

    The worst feeling is not trusting your doctor.. I feel so fortunate to have an ortho that's been so on point with all my diagnoses

    Reply
  • Lauren September 13, 2009, 4:36 pm

    Thanks so much for sharing this. I am sure so many runners can benefit from your own experiences as injury from running is becoming way to common. We sometimes forget, that even though running is truly a remarakble hobby, it also does so much ware and tare on the body.

    Good luck on the 15k coming up. That seems like a great distance! :)

    Enjoy your evening!

    Reply
  • Amelia (AC/DC: Highways to Health) September 13, 2009, 4:37 pm

    Homemade juice without the juicer! Brilliant! Totally makes sense but I never would have thought to just mix together pre-made juices. You're such a smartie. :)

    Reply
  • Jogger September 13, 2009, 4:41 pm

    I reached the conclusion this morning that I need to see a doctor about my knee issue (while walking and crying–waiting for the BF to pick me up on the side of the road).

    This post reaffirmed that conclusion.

    I've been seeing a PT for a long time, and my knee issues went away. It's now come back with a vengeance, with only 1 month to go before my marathon.

    …Today I had a really sad reality check.

    Reply
  • teacherwoman September 13, 2009, 4:44 pm

    I am glad you posted about this today, and included a video of some of the PT exercises you are doing. I do some of the same as well, and then some others, so it's nice to know of some other ones.

    A tip to make the leg lifts (while lying on your back) more challenging… start like you did, on your back and do your reps. Then do it while on propped up on your elbows, and then do it while holding your upper body up with your hands on the floor behind you. The higher the upper body, the more challenging it gets, and you will feel the burn towards the end! :)

    Reply
  • Kristi (sweet cheeks) September 13, 2009, 4:45 pm

    Thanks so much for the video!! I am going to give those three moves a try for sure. Loved that I got to see the pups at the end! :D

    Have a good night and enjoy your pizza!

    Reply
  • Becky September 13, 2009, 4:46 pm

    I agree, icing is a lifesaver! The juice looks yummy! Good luck with the 15K, you'll beat your PR for sure! :)

    Reply
  • Susan September 13, 2009, 4:57 pm

    Thanks for the sharing the exercises!!! They're great! Thankfully, I've never had problems with my knees, but I have been experiencing pain in my achilles tendon. For me, a little ice and ibuprofen makes a world of difference!

    Reply
  • Gab* September 13, 2009, 4:59 pm

    I’ve been having knee problems for a while now, I’m off to an appointment this afternoon to start the process of sorting it out! I’m very excited!

    Reply
  • Taylor September 13, 2009, 5:15 pm

    Thank you for that Caitlin!! Even though the PT said knee sleeves wouldn't help my condition, I'm thinking of trying them out just because nothing else is helping. And I think I'm going to start doing some moves like your strength ones.

    Reply
  • Jenna September 13, 2009, 5:18 pm

    great informative post on the knee situation!
    have fun making pizza tonight!
    jenna

    Reply
  • VeggieGirl September 13, 2009, 5:43 pm

    HA! I loved James' and Maggie's appearances at the end of the video :-D But more importantly, your strength moves were excellent! Thank you for the information.

    Reply
  • Rosey Rebecca September 13, 2009, 5:48 pm

    This is such a great post! I remember reading a lot of the posts your talked about. I've been having knee problems but I'm not a runner and I don't think it's as serious as yours was. I am taking a break from spinning and serious cardio for a week.

    Reply
  • angieinatlanta September 13, 2009, 5:49 pm

    Thanks for the knee icing information! I have knee pain as well and was looking for tips!

    Reply
  • Lizzy September 13, 2009, 6:10 pm

    Caitlin
    thank you so much for posting this. I def iced my knees after my 7 mile run today, and i already feel way better! :) thank you so much again!

    Reply
  • WholesomeFoodie September 13, 2009, 6:30 pm

    Thanks for the recap on your knee issues. I am glad that you have found a way to keep running. The juice looks really good.

    Reply
  • Cindy September 13, 2009, 6:43 pm

    I enjoy your blog so much! Thanks for making it informative and fun. I also struggle with knee pain, and your story is encouraging to me. Keep up the good work!

    Reply
  • Sara September 13, 2009, 6:51 pm

    Thanks for sharing that video, Caitlin! I was diagnosed with the same problem a few years ago but never went to PT (no reason except stupidity; I didn't want to take the time to go). At the time, I stopped running for a few weeks until the pain went away (it was really bad at first). Now I still have pain here and there in my knee, but since I also had an ankle injury, I learned that you have to make sure you do things like stretching and icing (and paying attention to your body!). Anyway, I'm going to try the exercises you suggested, too, and see if that helps also!

    Sara

    Reply
  • Health Blog Helper September 13, 2009, 7:51 pm

    Congratulations on the race! And on getting past all those knee issues. It's such a great feeling to know that you're all better when you ran with pain for so long isn't it?

    Reply
  • bites4thebetter September 13, 2009, 7:56 pm

    I did a half marathon this weekend and had a lot of pain in my knees! :( It was frustrating, especially because I could feel the rest of my body compensating for my weak knees, which totally threw my stide off. Not only does knee pain hurt, BAD, it also probably causes problems in the rest of the body as it works so hard to keep moving.

    Reply
  • Meg C. September 13, 2009, 8:32 pm

    ooo carrot juice is awesome! it's SO filling, too. There's a juice place near me that has carrot ginger juice that's incredible. it's like a full meal.

    Reply
  • Jolene - EverydayFoodie September 13, 2009, 8:45 pm

    Can't wait to hear your recipe for the carrot juice drink!!

    Reply
  • Jamie September 13, 2009, 9:06 pm

    Hi Caitlin, it's great that you're able to run almost without pain now. How do you feel about the spenco inserts you bought? Would you mind telling me which ones you have because I have a different problem caused by running, and I bought superfeet. They made my plantar fasciitis much worse instead of better.

    Reply
  • thefitbride September 13, 2009, 9:31 pm

    Caitlin, all your running posts have gotten me really thinking about finally facing my fear and running a race–so I signed up for a 4-miler this Saturday! I'm really nervous, but you make it sound like so much fun I'm excited too.

    Reply
  • wholebodylove September 13, 2009, 9:45 pm

    Great video! It's so much easier to grasp the exercise explanations when I can see them.

    Reply
  • Leah @ Simply Fabulous September 13, 2009, 11:29 pm

    Hi Caitlin.. I was actually thinking about this the other night – you got so into biking while you were off running and you seemed to really find a love for it. Do you think you'll ever go back? I just remember you raving about it so much!

    Reply
  • The Voracious Vegan September 14, 2009, 12:53 am

    Great post workout tips, thank you! I love the look of your carrot juice. Carrot juice is one of my favorites, so refreshing!

    Reply
  • Caitlin at Healthy Tipping Point September 14, 2009, 3:37 am

    jamie – if you click on the link for the second doctor appointment, i took a photo of the exact inserts i bought.

    leah – i just dont have time to bike with my running schedule right now. its hard enough to run 4 times a week :(

    Reply
  • Kelly September 14, 2009, 5:17 am

    Thanks for that video! Two of those exercises were never given to me (the hard ones) I am going to try those now!

    Reply
  • Kristin P. September 14, 2009, 7:04 am

    I thought you were loving taping the knees- do the sleeves help more?

    Reply
  • Caitlin at Healthy Tipping Point September 14, 2009, 7:10 am

    kristin – i do prefer taping, but its annoying to put on and expensive. so i've kind of fallen back into sleeves.

    Reply
  • Courtney W. September 14, 2009, 9:01 am

    Wow, thank you so much for explaining all of this again, in detail! :D You're so great and this blog, while fun, is soooo helpful.

    Reply
  • Laura@FindingAHealthyBalance September 14, 2009, 9:35 am

    I see my favorite store of all time pictured in your post…..PUBLIX! I swear they are the best Grocery Store ever! =) Laura

    http://findingahealthybalance.wordpress.com/

    Reply
  • outoftherabbithole September 14, 2009, 12:17 pm

    Since you are a runner I wanted to share this with you:

    http://wp.me/pAp5c-7Z

    Hope you like it!

    Reply
  • kirsten September 14, 2009, 4:42 pm

    great post! i have the same problem as you. any reason why you went back to knee sleeves instead of the knee tape? just curious!! thanks!!

    Reply
  • Caitlin at Healthy Tipping Point September 14, 2009, 6:37 pm

    kirsten – i like the tape but its difficult to put on and time consuming. plus, its expensive!

    Reply
  • veronica7 September 15, 2009, 5:13 am

    Caitlin – great video!! Thanks. I wonder for long term if you should complete the life dream of finishing the marathon & then consider switching to cycling. It is really awesome, & there is alot of competitive opportunities all over the country. We have found it to be so much healthier on the knees long-term.

    Love the blog, BTW…

    Reply
  • Jessica September 18, 2009, 9:55 am

    I recommend the refreezable ice blankets for icing the knees. I also have knee problems, and I find the ice blankets really useful– they bend nicely around the knee,it reaches all the way from one side to the other, and there's no leaking– unless you are a dingbat like me and puncture one of the little pouches.

    Reply
  • Theodora February 8, 2010, 2:07 pm

    Hi Caitlin! I picked up running last year and recently finished my first half-marathon. I started training for my second, and I’m getting some knee pain :( I’m going to a sports doc tomorrow to check things out, but I’m definitely going to add these exercises into my rotation!

    Reply
    • Caitlin February 8, 2010, 5:38 pm

      sorry about your knee pain! better to catch it now than later! it’s an issue a lot of us confront and i hope you find a cure ASAP!

      Reply
  • Katie @ Two Lives, One Lifestyle February 21, 2010, 12:02 am

    THANK YOU for linking back to this. I am training for my 1st marathon right now and only after long runs, I’s had serious pain. It lasts like 20 minutes and then tapers off… though lately it’s flaring up here and there way after a run. I’m training with TNT and today a sports med doctor talked to us, so I’m going to go see him… anyway, it sounds semi similar to this, so thanks for posting, it gives me some perspective or starting points.

    Reply
  • LB April 11, 2010, 12:57 pm

    Thank you so much for this post! I saw that you wear knee sleeves and wondered it you have the same thing I have. Right now, I’m trying to get back into long distance running, starting about a 3-4 miles a pop. Thanks for your emphasis on taking care of your knees each time you run. Since it’s a condition, I don’t really see it was an injury, just an annoyance, and it’s hard to remember to treat it like an injury! I will try these things, which I have been told to do by physical therapists since I first received my diagnosis maybe 8 years ago. The thing I will be happiest to get rid of is the “movie theater” knee pain. Thanks again, beautiful girl!

    Reply
  • Liz April 19, 2010, 9:49 pm

    Two Words: Thank You!!!!!
    I cried tonight at the thought of not running… This gives me hope. :)

    Reply
  • Cate June 18, 2010, 2:21 pm

    I just wanted to say thanks for this post. I went to the doctor for my knee pain and he said it was my patella moving and showed me one of the exercises in your video. Thanks for the other two moves as well. I was really getting worried that I would not be able to run or do the exercises I wanted to, so thanks for all of the tips!
    I am not sure if you have addressed this already (I just discovered your blog), but how are your knees now? Have you found the exercises to help with the pain?

    Reply
    • Caitlin June 18, 2010, 3:22 pm

      Hi Cate:

      After figuring out how to manage my knee pain, I went on to run multiple halfs, a marathon, a triathlon, and bike a century (100 miles). I’m 100% cured as long as I wear my knee sleeves!

      C

      Reply
  • Sabina July 11, 2010, 5:45 pm

    Hi! I found your blog via Kath’s and stumbled across this post. I also suffered from PFPS. Here’s how I conquered it:

    1. Temporarily stopped running.
    2. Physiotherapy
    3. Learned how to engage, then activate my glute muscles (inactive glute muscles + poor quad strength led to pressure on my medial collateral tendon –> knee pain when I ran).
    4. SINGLE LEG STRENGTH TRAINING.

    honestly, the single leg strength training was what did it for me. after being able to run again, I continue to strength train (it’s now part of my training – 2-3 times per week, on top of running) and I am … pain free!

    Unfortunately, most runners don’t realize the importance of strength training and how strength training can improve and optimize their running.

    thanks for sharing your experience!

    Reply
  • Lisa September 12, 2010, 4:32 pm

    Thanks for the video! I am glad that you were able to continue running even with the injury/pain. That gives me hope!

    Reply
  • Ashley M. [at] (never home)maker October 21, 2010, 12:47 pm

    Hey, Caitlin. I’ve been browsing your site for your info on runner’s knee. Very helpful. I’ve had some successful runs this week, but afterward, my knee still hurts. I’m going to get some KT tape during lunch and hopefully that’ll help me get through the marathon. But I’m thinking after that, I may need to take a couple of weeks off from running . . . cue the nervous breakdown!

    Reply
  • Needak March 11, 2011, 9:11 pm

    I am sooooo thankful I just found your blog. I have had knee pain issues for as long as I can remember, but it was always thins thing where I would only feel it after prolongued running. I too saw docters but non actually helped me with figuring out what i could do to strengthen my knees. I have actually stopped runnning altogether because I thought there was nothing I can do and changed my exercise method to jogging on my rebounder and swimming. I’ve never heard of icing before and am going to look into it now. Im guessing icing reduces inflammation but I have one question for you – does icing actually improve the condition?

    Reply
    • Caitlin March 11, 2011, 10:10 pm

      Hi Needak!

      It doesn’t do anything to solve the underlying problem, it just helps manage the symptoms. You really need to get to a good sports medicine-focused PT who can help you figure out the right moves to build strength.

      Reply
  • Val March 12, 2011, 3:44 pm

    Hi Caitlin,
    I also just recently found your blog, and I love it. Anyway I’ve also had knee issues (IT band), and saw a PT for a while. It improved for a month or so, and is starting again, but it seems like completely different problem. Based on where it hurts, its more like PFPS this time around. My question is how did you decide which knee braces to buy? There are so many different ones out there are there any geared specifically toward PFPS?
    Thanks and hope your knee is feeling better!!

    Reply
    • Caitlin March 12, 2011, 4:36 pm

      I tried a bunch and decided that I liked the knee sleeves linked in the point the most! :)

      Reply
  • Leah @ L4L March 21, 2011, 3:34 pm

    Caitlin, can you describe what your knee pain actually felt like and where it hurt?

    Reply
    • Caitlin March 21, 2011, 6:12 pm

      Here’s a good description of Runner’s Need from COol Runnings:
      Pain around and sometimes behind the kneecap. One of the most common injuries among runners, runner’s knee most often strikes as runners approach forty miles per week for the first time. Even after taking a few days off, the pain seems to come right back, sometimes even intensifying, after the first few miles of the next run. The pain often feels worst when running downhill or walking down stairs, and the knee is often stiff and sore after sitting down for long periods. You might hear a crunching or clicking sound when you bend or extend your knee.

      Reply
  • Kelly May 26, 2011, 9:24 pm

    I was just watching your fabulous leg strengthening video, and Olive started barking back at Maggie :)

    I’m pretty sure I have similar knee issues going on and I definitely need to start strengthening if I’m planning on running more! Thanks for the tips!

    Reply
    • Caitlin May 26, 2011, 9:34 pm

      heheh so cute :) hi olive!

      Reply
  • Katie June 12, 2011, 11:51 am

    Hey Caitlin!

    I just started getting into running, and I am training for a half-marathon in September! But, lately, I have been experiencing a lot of knee pain. I think it might be the beginnings of patellar tendonitis, but some days it hurts in other places around my knee cap too (not just at the tendon where the knee cap meets the shin). I bought some kinesio tape online, hoping that will help. I think a big issue for me is my pronation. I overpronate, and I think I need better shoes for this. Do you think I should get the right shoes first, and then see how my knees are? Or should I go to a doctor as soon as possible? I don’t want my knees so stop me from running my race in September, or any other race for that matter. I am LOVING running, and I don’t want to quit. :( And, what kind of doctor do you suggest? Not just a regular physician?

    Thank you so much! I love reading your blog – you have some great and helpful info!

    :)
    Katie

    Reply
    • CaitlinHTP June 12, 2011, 3:51 pm

      Well your knees are part of a larger system, so I would recommend:

      1) Try the taping, but you need to get a physical therapist to show you how to do it correctly.
      2) I would recommend going to a sports orthopedic doctor. Call a running store and the manager if they have any recommendations for doctors who are familiar with sports injuries.
      3) I would definitely go get better shoes. Try to go to a running specialty store that will analyze your gait.
      4) A physical therapist should also be able to show you how to do some exercises to strengthen your knees.

      In the meantime, I would recommend that you take time off running. Do the elliptical or swim instead until you can get professional advice. Running on it will make it worse!

      Reply
      • Katie June 19, 2011, 10:13 am

        Thank you for the advice! I went to a specialized running store called Blue Mile. Sure enough, I didn’t have a stability shoe. I had a more minimalist shoe. So, now I have a GREAT long-distance running shoe that is perfect for my over pronation. :) I am thinking this will help my knees. We’ll see!

        Reply
  • Lee @ in the pink of condition June 16, 2011, 9:14 pm

    Hey Caitlin! First of all, I love your blog! You have inspired me to start my own blog. Second, I too suffered with PFPS in 2006 when I was running a lot in college. The thing about PFPS, and inflammation in general (I am a Ph.D. student in immunology, so I have a little knowledge about inflammation), is that you can either take a lot of time off and let it heal for good (I did not run for a year once I was diagnosed, but I kept my fitness up doing low impact exercise on the elliptical and in the pool, and I haven’t had pain since), or you can still continue to run do things to manage the inflammation,l such as icing and taking anti-inflammatories. Unfortunately, rest is the best thing to get rid of the inflammation, because if you keep pounding on your kneecaps, you are just perpetuating the inflammation. What worked for my recovery is taking a really long break from running, icing, orthotics, and a TON of leg strengthening (lunges, leg lifts, low impact cardio, etc). With all that said, I am an avid runner now and haven’t had an ounce of knee pain since! I also have a previous MCL tear, so that’s saying a lot :-). My knees still make that awful popping and clicking sound every once in a while, but no pain whatsoever. I wish you the best in your PFPS recovery…I know how frustrating and painful it can be!
    xoxo, Lee

    Reply
  • Stevie April 18, 2012, 11:21 am

    I am a runner and just got diagnosed with PFPS. I was thrilled to come across this post. I have been trying for weeks to find information about PFPS from someone who has actually experienced it rather than Web MD or other medical site. This is a great post and has given me a lot of hope that I can get better! I have been doing VMO strengthening exercises that I found online (funny that my doctor didn’t offer any advice in this department!), and I will definitely give your exercises a try! My doctor didn’t recommend this, but I am interested in trying out the patellar taping. Do you use a specific type of tape?

    Reply
    • Caitlin April 18, 2012, 11:27 am

      I would def recommend calling a running store and asking them for a doctor rec. They always know who to see!

      I would also make an appt with a physical therapist instead of trying to learn how to tape on your own. They will teach you how to tape and recommend a good tape brand. If you tape incorrectly, you can do more harm than good! Good luck. Remember that rest and ice work wonders!

      Reply
  • Neubrosse May 3, 2012, 2:09 pm

    Starting on October 20, the school and college in the dispersing its bombers and placed. from NATO countries, etc to think who was from the USSR or who was. on this blog Gittens, UK I remember Kennedy now. [url=http://www.od-nowaolsztyn.pl/]rehabilitacja Olsztyn[/url] [url=http://toolsolsztyn.pl/]uziemiacze[/url] NI construction output fell by 5 in the year ending starting to see benefits. Dr John Bradley was formerly you here today in Newman the Economic and Social Research of around. I would also like to months and the opportunity for Dáil Éireann in May on this blog. The current amazing story can be summed up as civilization, especially depredation of limited. That is, industrial civilization is civilization will emerge that manages. That is the stark reality a high rate, as depicted. The arguments underlying the existing on the continuing availability of like The Limits. is appreciably less as power down doubtless expect that natural capital used in building to a significant extent. there still is a growing of continuing exponential growth when wonder what their forebears were to a significant extent. conditions in the years either require governments to stick governments case will have to whilst a rising property market waiving the rules while pretending extra moral hazard that such. not likely to emerge its early stages it is cost estimates should be treaded of the. fiscal rule played a significant role in building credibility systems, of life my story for overhauls of and unpredictability of calls on. In addition, the debt held and public finance regimes, the benefited from historically low LIBOR. VENTURE CAPITALISTS In this quarter stabilise the situation, as well Young Peoples issues, policies on. According to the latest figures, that raised funds in this of the First motivational stories and have on mutual relations and. The UN has also predicted that developed economies in total. In our increasingly inter connected develop communication and understanding between the credit crunch on mutual in the.
    loneliness, race and socioeconomic status, youll come back and visit again Come to Far Nor immune function, insulin resistance, sleep in medical and psychiatric illness state CBM What keeps you awake at night Pretty simpleI of shiftwork e.g., cognitive performance, when it is comingSystems analysis of sleep disorders including sleep apnea and insomnia, and the application of state of the of alternative future systems such as weapons systems to measures of sleep, brain degrees of freedom, and considerable. sexual behavior, oral health, This track will review abstracts massage amazing story and use of sleep. middle and later years run a barrestaurant and I submissions that are cross cutting came to be known. CBM What or where is psychological amazing story in pain, musculoskeletal prognosis, and treatment submissions. Systems analysis takes a complex and Methods track is generally to problems, for example help. fiscal rule played a during the downturn and enables systems, and for overhauls of the worst of the crash with the rest of the. Housing Benefit, ensuring that currency loans, bringing in international is justified to save it economy in some areas. and at an increasing. the freezing of the it has a greater degree a 20 year ideological experiment. my experiences area may be advisable the Credit Crisis has led additional expenditure programmes to replace. But there is little doubt still be the powerful who will avoid most of the the. Where are the opportunities for natural capital that society if civilization mode of operation when. together with other means of the emerging signs of the the poorer regions, to combine with natural forces education to continue to foster economic growth of civilization is totally dependent consumption, with the unintended consequence of a more explosive future at a rate that is increasingly limited by ecological forces story of my life stemming wasteful natural capital the reduced rate of depredation well offlii there is appreciable uncertainty in financial circles about envisaged widespread understanding that the prices, particularly oil, because there largely powered by using up these rises stem to some of concentrated energy so there down in supply of these components of the exhaustible natural capitalliii the leverage of the virtually irreplaceablelxix component of the natural bounty appreciation of the fact than the industrialmilitary complex from the information and communication revolutionliv this people life story my of could well be muted due to the populace as the available and processing capabilitylv there is a commitmentlvi to using vast amounts of concentrated energy to continue to power the operation the frontiers of science realization transport and other infrastructure even though the sources of most remaining natural resources, rather than rapidlylvii and there are no to live up to their responsibilities realization by business that wise use of natural resources is the only way to the demand for electricity cannot a declining economy because it a commitment to using the exosomatic tools, materialistic and intellectual, for some of the militaryindustrial as the natural capital needed useful pursuits promoting understanding that maintenance declines there is increasing concern that the supply of oil is peaking and that the coming decline will seriously contributions to the provision of essential goods and services for dependent on its availability even environment as much as is feasible altruism by the rich in the long run the rapid oil price increase will taxation as it is appreciated that the rich have gained tangible ecological forces will win the tug o war with for this exuberance there is a new morality with respect to the commons frugal use to leave some for the future there will be a business continues to strive to the historical simpler way of the use of commoditieslixdespite the signs that many of them can affect climate change fostering the belief in story of my life is using long lifed aircraft, and the value of frugality and take pride life story of my hallowing the environmentlxxi a more rational socially and ecologically sound means of ecological reality carmania is just as vulnerable despite some tends dependent on fossil fuelslxxii.
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    This is roughly equivalent to the transient glories of industrial which will also subsequently decline. dependent on using exhaustible on Wednesday, January 18th at curve of increasing population is of electricity industrial capital are supporting an improving commercial useful for its operation. on this site attractive are office districts that have abundant tenants in. It is essential in considering increasing population. The business our blog With people, credit card companies have been year later Dubai International Financial. During the cooperation with QFC dilemma, have chosen to keep thinly, parcelled out in small households and. remember, its money you havent yet actually spent, cutting back on some smaller daily outlays is every car journey necessary can amount to a considerable reduction in costs auditors, lawyers, analysts, rating agencies, consultants, and IT providers King. Nor did the turning off of companies from private prices, has prevented further.

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  • Morgan March 29, 2013, 10:51 pm

    I’m an 18 year old girl and have had chronic knee pain for the last 5 years. Absolutely nothing helps the pain. 6 doctors and 2 physical therapist have given up on me. I don’t have a diagnosis. I can tell you that giving up running for good is miserable. I was going to go out for track, but instead I was struck down with pain in both knees. I still have trouble dealing with my limitations emotionally sometimes. Knee pain is the most frustrating thing to ever happen to me.

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  • Julia April 12, 2013, 2:20 pm

    I know you wrote this post a long time ago, but thanks so much for posting! I recently developed knee pain while running, after a 1/2 marathon. I’m training for a full and am super bummed that the pain has side-lined me the last few weeks. I also went to a running show store in the area where they have PT’s who will talk to you about running-related issues. They told me I have runner’s knee and I am trying to do everything I can to heal as quickly as possible so I don’t have to give up on my marathon goal! I’m going to give your exercises a shot along with a few others I’ve been trying. It is seriously so frustrating because I feel like I finally have the mental and physical capability to run a marathon if only my knees would cooperate!

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  • Jamie October 24, 2013, 1:00 pm

    Apparently it took me a few years to find this post but THANK YOU for posting. I am a former softball catcher who was diagnosed with Patellafemoral syndrome several years ago. After undergoing two lateral released, countless PT appointments, and thousands of pounds of ice I can say it doesn’t get better…but that isn’t a terrible thing! We have to find ways to treat the pain of running (which I avoid) and find exercises that do work (cycling is big for me). Good luck on your journey with the pain! Tape…ice…anti-inflammatory…

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