Runners Knee

by Kenny Crampton, answer by Marius
(California)

Runners knee

Runners knee in the final period of training before a marathon is quite common.

How do you deal with this and what are some other possible explainations for knee pain while running - especially in a marathon training cycle?

Kenny sent this question which is in fact the second question with almost the same problem I've received in the last two weeks :

"With two weeks to go in my marathon training, I have some minor knee pain, but I am concerned.I really have had a great training experience leading up to the big day. Is it possible to just take the final 2 weeks off (and not lose my conditioning) to recover and still run a succesful marathon? Thanks!"

Kenny, this is quite interesting and I've been asked this many times before.

My experience, is that knee pain in a healthy runner like yourself is in 95 % one of two conditions :

Runners knee with inflamed bursa

Synovities in the knee

To get the right diagnosis see a running doctor - someone who is familiar with runners. Otherwise chances are they won't get you the right treatment.

How To Deal With Runners Knee/Knee Pain In Marathon Training Last Cycle

This is the deal : Both the conditions I refer to above are inflammations within closed "compartments" in the body - the bursa for the runners knee being a closed "sac" of fluid to prevent tendon friction against bone. The synovities being an inflammation of the synovial membrane around the knee joint.

In both cases you only have two "main" options :

1. Cortizone injection.

Which is recommended as this can clear the pain permanently within 2-3 days. Remember, these are closed areas meaning you will do absolutely no harm to "structures" around which is the common reason for avoiding using cortizone.

2. Rest with short runs to release knee pain.

The other option is to do the good old rest. In your case with the marathon coming up, taking total rest periods can lead to even more problems midways through the marathon as your muscles will be "off" from the lack of training last two weeks before.

My recommendation is therefore : 2 days off training, then one day with 20 minutes run in the morning on soft surface. Then 20 minutes in the evening the same day. One day off. Then 30 minutes in the morning, 30 minutes in the evening. Two days off, then 40 minutes in the morning, 40 minutes in the evening and so on.

Also, in the runs you can experiment with running and walking alternations. Either way, try and find a good way to keep some training going in the last two weeks - just to keep your muscles "going".

A third thing : you may try cross friction massage for the outer quad muscles. This can release some tension especially as you will be training less.

Best of luck with you knee and the marathon.

Marius

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Runners Knee

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Nov 25, 2009
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knee pain
by: Anonymous

I am runnning in the Disney Marathon in January and my left knee on the outside is bothering me. I have tried taking some days off to rest but I feel like I don't want to lose my endurance. I am not sure what to do ?

Mar 26, 2009
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Runnners Knee -Should I continue to run?
by: Lisa L

I am training for the LA Marathon which is on May 25th! I have been training for 10 weeks now. I run my short distances twice a week and then on Saturdays my long run. My longest run so far is 11 miles.

I still have a long way to go and I am worried as I believe I have Runners Knee. I also go to boot camp two days a week and spin class three days a week. Is it that I am over training?

I am getting nervous as I still want to run in the Marathon. Should I continue with the same type of training or take a couple of days off?

Answer by Marius :
Lisa - I would take three days off training/running completely, thereafter build up again gradually. Those three days, use NSAIDs (Ibuprofen type).

IF this does solve the problem 3-5 days into the build-up again see a good sports doctos and get an opinion. Like I have explained in the article, you may need a cortizone injection into the closed bursa that is usually inflamed.

In addition to this, consider "walk/run" the longer runs for a while - generally about 50 % walking and 50 % running. This is much better for the knee and it helps you still get in the duration needed. Good luck !

Mar 03, 2009
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Cycle and leg extensions
by: John McKinney

I've had Runners Knee for years but when I began cycling my problems mostly went away. Weak quads is the problem. Start out cycling then after you build some strength that way, add Leg extensions with weights.