Saturday, April 5, 2008

Recovering from Runner's Knee - One Expert at at Time

It’s been a while since I have taken the time to post. That usually means I’ve been goofing off, but not this week. I made it to the gym six out of the last seven days, which has been my plan all along. I’ve actually been spending a lot of time researching runner’s knee.

Sports medicine turns out to be a lot like nutrition -anybody with a keyboard and an internet account can be an expert. I have read every possible variation on how to treat this injury, from ice to heat, from compression bandages to surgery. The one that finally made the most sense to me was Dr. Lewis G. Maharam on Runner's World. (It is me, or does The Running Doc look like he could be Christopher Hitchens' sober younger brother?) Basically he says, “Look, your knee hurts because the muscles around it aren’t strong enough yet. Until you fix that, you will just keep hurting your knees. Here are some exercises that will help you make them stronger.”

I know -- just another expert. But this one made even more sense than the last one who seemed to make sense so I gave his treatment a try. I also started stretching for a good long time before and after my workout, and slathered the old Ben-gay® on quite liberally.

The aroma does not make me particularly popular on the gym floor, but the cure is working. I have decreased my range of motion on both the leg presses and extensions to focus on the quads without grinding my knee cap any further. I’m also spending a lot of time stretching the hamstrings and the groin. Stretching the quads will have to wait until the knee is better, unless someone can suggest a way to stretch your quads without bending your knee.

I’ve also put the ice pack back in the freezer. It may be that it’s done all it was going to do, or it may be that it was just making the joint stiff, I don’t know. What I do know is that knee feels better when I get home, and feels almost fine when I wake up in the morning.

I may keep the little knee strap for a while. (Pennsy's knees are - well - meatier.) It’s kind of a mental crutch and Mrs P thinks it makes me look sexy.

And that, as they say in the Visa Commercials, is priceless.

The last two days, I’ve tried splitting my workouts, upper body one day and lower body the next, with half an hour of cardio after. I don’t exactly have a program yet, but at least I have a plan.

I have snuck a peek or two at the scale this week, and it looks like the lighter workouts are going to show up at my weigh-in tomorrow. I would rather not slow down the weight loss, but I thought it made sense to slow down and get the knee back in shape. I really want to be up and running soon, but I want to be ready.


I want to be thoroughly used up when I die, for the harder I work, the more I live. –George Bernard Shaw

( Is it me, or does GBS look like he could be SC's older drunken brother?)

No comments:

Post a Comment

Label Cloud

mrs p Cancer running lifting weights LIVESTRONG at the YMCA treadmill weight nutrition depression God Living Strong at the Y injury YMCA dogs mom walking radiation Weight Lifting cardio friends program theatre body fat long slow run love One for the Five aches elliptical race resistance bands stretching 5K Acting Jeff Galloway chemo doctor family mental health Church Pittsburgh Marathon bluegrass fundraising inspiration patience personal trainer recovery Flying Pig Marathon Jesus Johns Striders Race Report Run the Bluegrass Half Marathon bipolar frustration kentucky knees measurements morning promatx yoga Christmas Marathon Pennsy's Greatest Hits cats clothes heart rate hope lance armstrong life molly poetry rest side effects steelers swimming 10K Actors' Guild of Lexington Blog CT Scan Coach Carrie PET Scan cross training exercise fear feeling good groin healing ice cream livestrong nausea powerlifting run/walk/run stair climber surgery Cancer Fighter Cold Gear Hills Iron Horse Half-marathon Job LSR Mum Nike+ Shamrock Shuffle 3K achilles advent arboretum bmi bodyweight exercises changes charity circuit training cycling dad deadlift diabetes encouragement experts give up goals horses interval training jake kettlebells lean body mass new rules of lifting pacing personal best plateau prayer recumbent bike research shoes sleep strength teeth therapist toe video Blood Easter Endurance Funeral Garmin 405 Homecoming House Insurance Juicing Keeneland Legacy Night PR Pennsyltucky Pittsburgh Relapse Run This Town TRX Training Values aflac arnold ben-gay bench press chafing christian compression shorts dentist dreams faith fat fatigue foreclosure good day half marathon hospitality javarunner john's run/walk shop lou schuler new year nurse pains peg tube powercage progressive resistance. racing rain rapture reboot runners world squat sun block supplements team pennsy tired weather will rogers work #3rightThings 9-11 ACSM AIDS Aquaphor Blessings Bluegrass 10K CSN Cancer Boy Cedar Hill Charles Dickens Class of 82 Classes Colby Road College Compassion Courage Crowdrise Cystoscopy Dee Diet EFM Epiphany Fall Fartlek Fat Man Fat Sick and Nearly Dead Frankfort Gadgets Gramma Grampa Gratitude Grete Waitz Guest HITT HIV Hell Holding Hands Holy Saturday Homer Horse Capital Marathon IVP Ice bath Jacuzzi James Taylor Jesus wept Joe Cross John Izzo Joy KY LaDonna Leg Day Lent Lessons Lexington Little Pennsy Mental hospital Midsummer Night's Run Mindfulness MobileFit Negative Splits Old Frankfort Pike Pilates Podrunner Pre-race Priorities RICE Railrunner 10 Miler Random thoughts Resurrection Reunion Run Bob Run Run Report Run Review Run for the Gold 3K Running Form Running for Sabrina STUPID Shakespeare Skip Brown Speed Spinning Summer Of Speed Sunrise Supersets Tao Te Ching Thank You The Wall Three Right Things Toxic Passenger UK UK basketball Urine Urologist Victory Walk of Shame Warrior Westminster Whole Foods Wind Words Zumba ace bandages addicted agony alwyn cosgrove america anger antibiotic anxiety awake back baseball blood clots blood pressure body glide bonhoeffer books brad calories chinup colonoscopy consistency crazy cycles dentures dip dr. google dumbbells elevation facebook failure farts feet fight for life fitness forgiveness frankenpennsy fun getting started glucosamine glutes goal gremlin grenz grumpy hair hamstrings hiccups high school hot ice incarnation indian food jogging john lennon joint legacy trail liniment lunges machines maker's mark medicine ball meds mercy motivation motley fool music nature neighborhood new balance nike noah numbers pennsyltuckian periodization persistence phlebitis postmodern prison professional boundaries progress psychiatrist pullups pushups quads ramble rememberance renewal road running ronnie coleman rowing safety sauna scan-ziety sexy shopping shorts shower sick sleepless snow socks spandex star trek statistics steam room steroids stiff strained muscle strap strength training supination support surgeon survive swackett swiss balls table technology tempo terry bradshaw testicular torsion text thai food that's fit the five thighs walk breaks warm up water fitness water jogging weak wedding ring wellness wife winter workout writing yardwork