Long time no post from me, hope you're all keeping well.
Sorry I've not been on the forum much of late, since I got a knee injury 6 weeks ago.
I thought I had an IT band issue, but following a telephone consultation with a Physio the diagnosis is that I have runners knee (Patellofemoral pain syndrome).
Every day I've been doing all of the stretches and strengthening exercises as recommended by the physio. Thanks to a great suggestion too from limberlou I have also found some great Pilates routines and classes online.
Those pilates routines have really helped I must say, so thank you very much Limberlou. Some of the exercises are similar to the ones recommended by the physio, whilst others are different but are also really helping me. I now try to pay attention to my posture and how I breathe, amongst other things. The routine I really enjoy is Pilates for runners which is specific for what I need, want, and will benefit from.
I was hoping to restart running at the end of last week, but although I've made really good progress recently I just knew my knee wasn't quite ready yet.
The sage advice from Irishprincess rang in my ears last week, about being in this for the long haul and not coming back too soon and making my injury worse and back to square one on the IC again.
I am hoping to make a very gradual return to running next week, but only if I am confident that I am fit to do so.
On the plus side, I have been out on my bike quite a bit during recovery. I have discovered some great potential new run routes for myself which are a short bike ride away. I have even managed to persuade my younger teenage boy to start C25K, and I follow him on my bike and support him. My older teenage boy can already run sub 25 5k's for fun ( I've gone right off him ).
Happy running all.
Written by
MartinKH
Graduate10
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You’re doing everything you can do Martin by the sounds of it and all that work will pay big dividends when you do return to running. And at least you have a proper diagnosis and know what you’re dealing with.
Fingers crossed for your first run, always a bit scary after a period on the IC 😧 just listen to your body and you’ll do the right thing 🙂
Well done. With that attitude your comeback will be amazing. Cycling kept me sane during a long bout on the IC last year and - bonus - it made me a fitter, faster runner too! I still cycle alongside my running, it's great cross training. Patience will win the day for you. Good luck 😊
Good to hear that you're making a good recovery. The pilates for runners sounds like I good idea - i must try that. I have shockingly poor core strength.
Great that your finding new routes on ur bike. Hope you'll be back on ur legs soon!
I would definitely recommend Pilates. I’m only a beginner since being on the IC, bit the Pilates really helps strengthen core and glutes amongst other things. Also makes you really think about and practise good posture and breathing.
Ah ok, maybe had more effect than you originally thought 🤣
There’s lots of other ones on YouTube of course. Quite a few folks on here also sing the praises of Yoga with Adrienne. I’ve not tried that one, I think you can find details on the strengthening part of the Health Unlocked forum.
I didn’t realise how good Pilates is, and am still finding out more about it. I mentioned some of he benefits in my reply to Fiona above, but one thing I didn’t realise was how inflexible my body has become.
Some of those stretches need flexibility, which I something I really need to work on.
Brilliant my friend. There are so many things you can control and you are doing this. Love the idea of your younger son getting involved and you scouting for new routes. Running is like a book with many chapters. This one is the comeback from injury section and remember 'The comeback is bigger than the setback.'
Look forward to your progress and continued recovery.
I too am on the IC with a dodgy knee, which looking at recent posts seems to be the trend. Mine started 4 weeks ago, I’ve been icing, doing exercises the dr gave me &used some strong prescription cream for a few days. I’m going to leave it a bit longer before I venture out on a run because it doesn’t feel back to normal yet.😐 Hope you’re soon back out there 🏃🏼🏃🏼🏃🏼
My knee has a patellofemoral problem too, but my physio has kept me running. I apply heat treatment daily which helps to stimulate synovial fluid (WD40 on a rusty hinge !) . I have a shed load of exercises to do as well. Not every case is the same though, so we all have to stick with our own physio’s advice.
Hi Martin, sorry to hear you're still on the IC but fingers crossed you'll be able to move off it soon. All the good work you've been doing should do wonders, looking forward to reading that you're back out there 🏃♂️
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Greetings from the IC 🛋 👋 
Trying to dodge the IC
