Pain on Knee Cap

[Felicia Bawden]

I need some help with a pain I have just started having.  I ran 8 miles yesterday and the run went well.  There was no pain, just a little soreness in my hamstrings.  Last night the top of my knee cap had this sort of sharp, but not shooting, pain.  It hasn't gotten any better today.  When I put pressure on the leg (like standing up on that leg first after sitting down or getting into my suburban), the pain is more intense.  I ran on it today to see how it felt and it ached at first but then felt fine after I had been running a while.  Any suggestionsn on what I should do to help the healing process?  I have a half marathon in 2 1/2 weeks!

[Colby]

I don't have a lot of experience with this type or injury...or any serious injuries in general, but I would just make sure you are resting the leg. Make sure you are getting the proper amount of sleep at night to allow for recovery and maybe cut out any speed work you are doing until it feels better.
 With two and half weeks from your race I imagine you'll start tapering slightly so that should help. Maybe some treadmill runs will help reduce the pounding too.

[jtshad]

Felicia, it sounds like Chondromalacia or runner's Knee.  Here are some links to information:

http://orthopedics.about.com/cs/patelladisorders/a/chondromalacia_2.htm

http://www.mayoclinic.com/health/chondromalacia-patella/DS00777

http://www.nlm.nih.gov/medlineplus/ency/article/000452.htm

Some rest, Ice, ibuprofen are the starting points.  Take a little break from running and use the elliptical can also help.  Strengthen the quad and potentially tape or support the knee can be good too.  Also, really focus on your form as you start back to running and build up the mileage at a reasonable rate.

I would take a break and cut back (out) the mileage this week then build back up based on the pain next week just enough to give you some confidence for the race.  You have the fitness, now you just need to get your body healthy for the race.

See you in the gym and we can talk some more.