QuestionDear John:
I write to you (from Tenerife, Spain), cause from what I抳e read you seem to me the most reliable source for help, and even some articles about knee tracking and cartilage regeneration-degeneration I抳e read seem to back up your method.
I have some degree of chondromalacia. (A year ago I had a first similar episode and MRI didn抰 detect any degree, but it seems my tracking has not been good since then and although I was not in pain again till last May, chondromalacia may have worsened)
Now I am recovering from a knee injure (inflammation) that happened 6 weeks ago and I had done pretty well since a week ago, but since then I got more active but I feel worse.
The story is that, as I was improving in pain and leg muscles, my physio told me to walk 30 min. a day at 3 mph. aprox. in plain terrain, and he didn抰 advice me especially bike, but I was wishing to go your method, so I asked him about that and he told me not to do it for more than 15 min, but I misheard him a little and tried yours.
What I feel since then is a frequent sensation of moderate pain, and burning around the patella and the inner part of the knee, so I am very afraid I can be doing some things wrong. Normally it seems that my symptoms happen some hours after a session, or the following day.
So I feel very insecure and expected a much better evolution, as I started nearly symptom-free, so I have several questions for you:
Is it normal that the sanding down of patella cartilage should give those kind of feelings or I should feel progressively better? Should I continue in spite of them?
Do you think the problem can be the nimble walking?
The stationary bike I found is a recumbing one at the gym. Is that one right or you talk about other one (for med purposes)?.
I used to run at 70 rpm, but once I started to increase to 90-100, as I read those speeds decrease stress on knee, but the very slight sensation I had at 70, turned into moderate pain. What do you recommend me?
The static bike I ride has a range of tension from 1 to 12, and the best I find for myself is 3-4. Would you recommend any change or progression?
When I am riding at normal 70 rpm, and quite comfortable, my feet seem to be slighly open (5-10? outwards. (more the good leg than the bad one). If I correct it doesn抰 arise pain, but it seems my leg抯 natural position should I correct anyway?
Sorry for this long thread but I feel very lost about my symptoms and I the best way I find to recover is to explain you things as detailed as I can.
Thanks very much for the attention and care you demonstrate and regards.
AnswerHi Jacinio
You have to have a great great deal of patience and a consistent work ethic.Walking is ok but it won't correct your situation.The only bike for this situation is a up right stationary bike to be rode with med tension and increasing it as you get stronger but not to the point you are having a problem turning over.You want high rev 65 to 90 rpm well under control for 30 to 45 minutes as often as you can.7 days if you want.As you move along in your program you will experience some little flare ups from time to time,but not to worry.I was my first client and it took me 8 months to fix since i couldn't find a doctor who new what the exact cause was.Don't worry about your slightly open feet just ride.Do not do any other activity's except walking until this is corrected.I would give it a little test run every 3 to 4 weeks.I have copied some case history for your consideration with a few testimonials.You will be find in time,but your situation didn't happen over night and you just have to give time it Jacinio.
All the best
John
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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
