Knee help please!

[Derby Tup]

Wow, this thread's getting big, thought it would be dead and buried by now...hey-ho. Physiobabe's emigrated now so today was my first appointment with my new person Sarah, she did a lot of playing around with my LCL and ITB. She thinks that we're missing something, that something is stopping it getting better and it has been 14 weeks now after all. She is pretty sure i'm going to have to have a Cortisone injection in my LCL to try and settle it down, it keeps getting inflamed for little reason and staying that way. She's also referring me to an Osteopath for an assessment to make sure everything's ok there too, she says i'm very slightly flat footed but not alarmingly so.

I went for a short training run on sunday aswell as my usual hill repping session on friday which really knackered my knee. It's been aching for four days solid now, i thought i could go to two training sessions a week by now but it just didn't work.

If you're struggling to run with bad knees, and have been for 14weeks why would you still be doing regular 'hill repping' sessions? There's no wonder they won't heal

[mr brightside]

Yes, but more importantly, does Physiobabe2 compare to Physiobabe1?

The new physio is a lovely girl and it looks like she's met her match with my knee, but nobody will ever compare to physiobabe [clutches hands to chest and looks up to the heavens], [whispers] nobody....

[mr brightside]

Maybe i should write an ode to her on the girly poetry thread....

[mr brightside]

First appointment with the Podiatrist on tuesday, he thought my inward pronation was bad enough to require orthotic insoles. They're incredibly uncomfortable and have a small wedge underneath to compensate for my flat footedness. He thinks i should see a 30-40% improvement in my ITB problems by the new year if i wear them in and train and run in them, that sounds optimistic to me i'm sure there's more damage than can be repaired by an insole but i hope i'm proved wrong.

Al i think you should go see a Podiatrist if this works for me.

[Pyrenees Haven]

Mr Brightside I too pronate inward slightly and had problems with my left knee, the pain ran from the outside of the knee up into my ITB. I saw both a physio and a podiatrist and with the help of both my injuries have now gone. If like me the problem is stemming from your feet the trouble may well lie with the ligaments/tendons that run under your feet. They may well be tight, if so they need to be stretched, get yourself a golf ball and whilst standing roll the ball around underneath your feet whilst applying pressure (yes, it will hurt!). Another good stretch is to to stand at the bottom of your stairs and push your toes up against the bottom tread so your toes are at a right angle with the floor and the sole of your foot is flat on the floor (hope that makes sense) and then lean forward.

Hope this helps.

Debbie

[mr brightside]

If you're struggling to run with bad knees, and have been for 14weeks why would you still be doing regular 'hill repping' sessions? There's no wonder they won't heal

I'm not training regularly, it was 10 weeks or so before i did anything significant and leading up to that it was just one 1/2m jog aroung the nature reserve a week. There's no distance in hill repping so it usually doesn't affect me in the slightest and my physio is encouraging me to try doing things to see how my recovery is progressing. The relapse was the result of a short run in addition to the reps but i needed to do it to assess my progress. After the podiatrist telling me my problem was the result of inward pronation i think that the 2m of contouring in the run may have trebled the effect on my knee and caused the relapse, if i had been running on the flat there is a good chance it wouldn't have happened.

[mr brightside]

Mr Brightside I too pronate inward slightly and had problems with my left knee, the pain ran from the outside of the knee up into my ITB. I saw both a physio and a podiatrist and with the help of both my injuries have now gone. If like me the problem is stemming from your feet the trouble may well lie with the ligaments/tendons that run under your feet. They may well be tight, if so they need to be stretched, get yourself a golf ball and whilst standing roll the ball around underneath your feet whilst applying pressure (yes, it will hurt!). Another good stretch is to to stand at the bottom of your stairs and push your toes up against the bottom tread so your toes are at a right angle with the floor and the sole of your foot is flat on the floor (hope that makes sense) and then lean forward.

Hope this helps.

Debbie

It does help, it gives me hope which i am short of right now!

[mr brightside]

If you're struggling to run with bad knees, and have been for 14weeks why would you still be doing regular 'hill repping' sessions? There's no wonder they won't heal

I appreciate your advice and that too much use of it won't let it heal but it should have healed completely about 6 weeks ago, it's not my use of it that's causing it to persist it's something else. Muscle exertion has never affected it which is why i can hill rep and do 266 squats without problems, the pain is proportional to the number of times my foot hits the floor which with squats is 0, and with hill reps is disproportionately small to the amount of work done.

[mr brightside]

Sitrep: Podiatry treatment has not yielded any results but the Podiatrist wants to keep me using orthotics as my pronation is bad enough, and we agree that the lack of progress is probably the result of my LCL not healing.

Last appointment with physio today, she says there's nothing more she can do for me and i am now awaiting a GP referral into the musculoskeletal service in the NHS to get a scan on the knee and a steroid injection into the ligament. This will probably take around 6 weeks, nothing further to say...i'm depressed.

[NotOnUrHelly]

Dont feel to down Mr Brightside, they'll hopefully sort you out on the NHS.

How old are you just out of interest.

I'm now about 4 months of not running, physio or pre-hab tommorow. I have slacked off on the exercises over crimbo.

I got my self into the gym on monday and battered the squats and all the that. My legs are killing, but my knee is fine. That is progress for me, because 3 months a smal amount of squats woulld have my knee aching and sore for a few days after. Knee feels really good
So Im happy, Im ready to start building up and aiming for some of the march 5k road races, hopefully see some of you guys on the fells maybe june.