Side Knee Pain, follow up

Question
QUESTION: Mr Dehart,
         I know you have a lot of questions to deal but this one is discriptive and long. I have pain on the side of my knee and would like to what it is and how to recover quickly but 100% and how to prevent it from happening again, the following is how it happend.

I did not do heavy running for years only playing football (soccer) an avg of once a wk for about 1 - 1:30 hrs(small goal) Then I decided to train for big goal running for about an avg of 45mins straight 2-3 times a wk but with no prior excersise on my legs, no properly made running shoes, running on part concrete and part uneven bumpy grass. I did this for about almost 2mths, then one day after running I went to play a game of football (small goal) and with no prior warning signs I just started to get a slight ningling pain on the outside of my left knee (i'm a right footer)made nothing of it so I continued to play. Then 2 days later I played small goal again on concrete with still the same pain but only a little more. The next day I went running again with the pain a little more intense than the day before and after running for 30mins I sprinted for about 100ft with very intense pain on the side of my knee. I was limping and could not straighten my knee. After 1 week of rest I could straighten my knee with no pain and do minor running. 2-3 weeks later I stopped running and did leg workouts in the gym (squats, leg ext, leg curl, calfs etc... with NO pain, but my knee still never felt the same) 3 sets of 15 and I did these workouts very intense till my legs would burn with lactic acid. I did the workouts for 3mths while playing small goal throughout. So I decided to try running again on the treadmill this time with a knee brace, I ran for the first 20mins with no pain then after the 20mins the pain started to come back again slightly and increase for the last 15mins. The above discription is about 90% exactly what happend and so this is where I'm at today I want to be able to run and develop stamina to play a big goal match on a regular basis. I may have done almost eveything wrong to get this injury but please help me. I know you have a lot to do but details would be GREATLY appreciated.

Thank you in advance,
Robert

ANSWER: Hi Robert
You have some alignment and tracking situations and probably some small to medium case of chondromalacia.The most important thing to remember in rehabbing this is a great great deal of patience.Chinese proverb says those who don't have patience will be taught patience.I have put together and copied some case history with a few testimonials and how to go about fixing your situation.Any questions just get in touch.You can come back 100% in time.

All the best

John




Hi Pettina
Just what i thought.I have copied a recent case history on the problem and a prescription on how to take care of it with some follow up testimonials from scott lowell and another youn lady.Pettina,the most important thing is patience,consistincy.Everybody heels at different rates depending on the severity of the situation.My self it took 8 months.If you have any questions just get in touch,and keep me posted on your progress like scott did.Also start taking 500mg of vit c with your three meals a day.This is like gold for active people and athletes and yoga instructors.

To a successfull rehap

John



Subject: Knee recovery

Question:
Hi John,
Its Scott Lovell here again.  Thought I would give you an update on the
knee.  I am into the full swing of refereeing and now doing up to 4x90
min games per week.  Great newsw is I have absolutely no problems at
all.  Am back to normal - jogging, running and sprinting.  Thanks again
for all your advice.  I feel well and truly back on track and actually
feel fitter than ever.  Absolutely no soreness at all now, so you can
imagine I am really happy about it.  I obviously keep up the bike riding
during the week, to ensure no reoccurance

Cheers,
Scott

Subject: runner's knee

Question:
Dear John,

Your program is working like a charm, I felt such a huge noticeable  
difference when walking up stairs. Thanx. My question is how much running
is a little running? I ran 1.5 m 2x on my on and with the running class
I ran 3m. This is in a one week span. I also did 5 spin cycle classes
this week. I tried the kickboxing but it messed me up. So I won't be
doing that any time soon. I'm trying hard not to gain weight while I
rehabilitate. I have quite a bit of a metabolism problem. What do you think?
-------------------------

Followup To

Question -
Dear John,
 I suspect that I have runner's knee. I've been stepping 2 to 3 times
a week for the past three years. I would sometimes have pain around the
knee especially if the next day after class I would wear heels. I
didn't think much of it until recently. Two months ago, I started running. I
loved it so much I was running 6 miles 2x a wk and then 1/2hr with my
running class.  The day after one of my runs I had excruciating pain
about 2 inches under the knee between the knee and the ankle.  It stop me
in my tracks for a few minutes and I had to walk very slowly. The next
day the pain was gone. I done some digging, it looks like I could do
some spinning and I need to do some quad strengthening. My question is
how do I do it? Take a spin class first then do my quad work or in the
reverse? When is it ok for me to go back to running? Do you think my case
is severe? I also found out that my pronation is off and my feet do not
rotate enough. Are there special running sneakers to help me? I run in
reebox speed runners for men because they are so comfortable. Do you
think these are good enough for me?

Answer -
Hi Revel
Pain 2 inches below the knee would be pantella tendonitis.Your case is
no severe and you will be fine and you can continue to run a little as
you work on my prescription for rehap.as explained in the attached
letter from a privious client.Your running shoes are just fine.Don't
change.Start adding 500mg vit.c to your 3 meals a day to assist recovery and
don't ever stop the C.Follow my program and keep me posted how it is
going.You will be is good as new in no time.The key is patience and focus
and consistency Revel.I would lay off the steping for a few weeks till
you get well into my program.Let me know if you have any questions.

To a successfull rehap.

John


Scott Lovell Asks in Category Jogging & Running ...

Subject:  Knee soreness
Private:  no

Question:  Hi,
I am 30 years old and have never really had any knee problems.  I am
very annoyed because I feel I have brought this on myself.  I run about 3
times a week, usually on a treadmill.  2 weeks ago I was doing some
lunges with hand weights at the gym.  Admittingly I strained a little and
had probaly used weights too heavy.  3 days later I had a run at the
gym and after 20 mins my knee was really painful.  I iced it up that
night and the following day and then it felt fine.  I have no soreness
walking and none on a very hard workout on the stepper.  2 weeks later I
had a light 5 min run and suffered no pain, then did a 30 min step with
no pain and no sorenes the next day.  2 days later I did a fitness test,
running 3.2km in 12 mins, then 2x100 meter sprints after it.  During
this I felt no pain, but an hourr later I could feel the pain and its
pretty sore again.  2 days since that, my k nee is feeling fine again.  
Does it sound serious?  Have I just pushed it too quickly?  I'm seeing a
physio in 3 days to be cautious.  The pain feels around my knee cap
really - never suffered this before?

Answer:  Hi scott
Great discription of your situation.Thanks for that.Sure makes my job
easier.You  have a slight case of chondro malacia.It isa disintegration
of the patella and femoral cartilage surfaces,resulting in uneven rough
gliding motion between these structures.Any disruption of the normal
smooth gliding motion of this structure will result in cartilage
damage.This is why your feeling where you do.Bottom line not serious but could
be if you don't adress it now.Your knee tracks like a train on the
railrod tracks,and it got out of the groves,jumped track do to some of
those exercises you just did.
To fix this there are 2 things you need to do.First start riding an
exercise bike for 30 to 40 min.3 to 4 times a week.Not a regular bike
except for rec purposes.You want a med to high spin with med to hard
tension.This will retrack the knee and also sand down the back of the knee
cap and smooth it out and also strengthen quads.Second start doing leg
extensions,curls,adductor,abdductor work.Thats it scott,cancel your
physio save $$$.Your situation does sound miner since it goes away quickly
so you should respond rapidly.I would continue with this routine as a
way to stay ahead of the curve as they say.To stay active you have to
incorporate prevention consistently or things will catch up with you,and
that is a promise.Hope this gives you a plan to work with.Let me know
how it is progressing and if you have any other questions.

To your success

John



---------- FOLLOW-UP ----------

QUESTION: John,
    Thank you for taking the time to respond, I've been doing a little research and thought I had Iliotibial Band Syndrome because i basically did everything wrong that causes it, and that the pain is at the side of the knee and just 1-2" under the knee. But I don't know if one of my problems is that I may have a bad running technique, Maybe you can explain a little on what is the correct technique to run preventing any further injuries. Just to make sure all I have to do is rest the knee properly for a while and start to use a spin bike to realign my knee.

Respectfully,
Daniel

Answer
Hi Daniel
There is no specific to running technique.Just run and don't think about it.You could have some IT  band problems do to your alignment and tracking situation.Just get that bike going and see how it works after a while.

All the best

John