Pain behind knee - any more answers

Skoorb

It sucks. I've been battling runner's knee for two years. I'm glad I've not given up yet. I am currently on a program given to me by a competent physical therapist which includes a ton of work on hip flexors, abductors, etc. as well as flexiblity and strength training. I don't want to jinx it by saying anything, but I'm glad I've not given up yet. If you have no suffered a trauma, like an impact, and simply have a chronic overuse injury that you cannot seem to solve, I do believe that shows optimism that it SHOULD be solvable. In my case, I'm quite positive my problem is because of muscular weakness and imbalance in hips, plus a mild functional leg length discrepancy. There's so much to look at when treating these, but I've also heard of people who really benefit from graston technique (done by a chiropractor). I guess in my case it's just so important to me to be competitive in triathlon that I'm not willing to quit this yet, but I"m also being reasonable about it and adjust training based on my knee.

Preaching to the choir on how frustrating it is, though. Rarely a month goes by when at least once I don't think that I'm just continually hitting myself against a wall and that I should give up already, but then I have that one killer bike ride or killer run and it gives me hope again.

Goodluck!

adrian knight

Cheers. I hope you can fix your problem. I haven't totally given up. There doesn't appear to be much scientific knowledge regarding the best way to treat tendinosis but one suggestion is Eccentric Exercises so I'll go down this avenue. Again, not a lot of info regarding the exercises to do for this problem so I'll still be 'running blind'. I just need to convince a physio that I am right regarding the prognosis so I can get some expert advice. I wonder if surgery would be the answer???

I hope it works out for you and good luck with your next comp.

adrian knight

For those who are suffering with similar problem, I had ultrasound scan recently and chronic scarring in semintendinosis and calf was found. Getting injections to break up the scar tissue and extensive physio to reduce the reformation of scar tissue. May be riding again after all.

Skoorb

Adrian, glad to hear there is some optimism.

Interesting you say eccentrics. I came upon that stuff recently. I'm now 2.5 weeks into doing twice daily eccentric one-legged squats on a 25 degree incline with 12 lbs in each hand, 15 reps (3 seconds down, 1 up) and using both legs for the recovery.

There was a study done that showed similar results between surgery and these eccentric exercises on a 25 degree platform for those with patella tendinosis/tendinopathy, which I think is what I have.

So far it's going decently but I know it's supposed to be a long term thing (the studies were 12 weeks and I have heard of 4-6 months for proper tendinosis recovery). I have been battling it for a long time but I have found that when I take time off, the knee gets VERY SLOWLY better, but then upon return to activity it quickly gets worse and plateaus to a point where I can train quite hard and it doesn't get worse, but tapering back training doesn't make it better (until I taper to nothing).

I may also need surgery at some point or something else to break up scar tissue on the tendon, but that is premature at the moment. I've been with this 2+ years but I am still able to race a little and my symptoms just are not intense enough that a surgeon can say "get this done".

I put a good bit of leg training in this year and got some size and strength into my knee and I have to say I have reasonable confidence it was a reason why this season I was less symptomatic than the last, though part of that may be my much decreased run miles as well.

So, beyond the eccentrics, I'm also stretching a lot (hips down to the calves) and doing hip strengthening as well and balance excercises.