Short version. I'm signed up for a 5k on Nov. 17. Last couple times I ran, my knee hurt like heck. After two weeks of rest, it feels 100% today for the first time. Should I do a practice run this weekend, or keep resting it for another week?

Long version: Over a year ago, while wearing a boot for a broken ankle, I started having bad knee pain. The doctor said, Yeah, that happens. After a month or so it went away.

Last winter, I started walking on a treadmill, then running on it, then running outside. I've run a few 5Ks, and I really enjoy them. No knee pain through all of this.

Then, several weeks ago, I ran 5k around the neighborhood. After I stopped running, my knee started hurting. I gave it a week off, and ran on the treadmill a couple times without problems, then one day, the pain came back. I rested it a week, then tried to run. I had to quit after about 200 yards.

That was 12 days ago, and I haven't run since. I have done the elliptical for 30 to 45 minutes several times without significant pain. But walking downstairs, and driving (of all things?) makes it ache. The pain is identical to what I had with the boot.

But today, I did 30 minutes on the elliptical, then really tried to stretch out my achilles, which is what the doctor said to do last year.

I feel fine. Walking around the office, my knee feels 100%. I'll try going down stairs when I go home for lunch.

I really want to run that race next week, because I don't know when I'll get another chance before Spring. I'm wondering if I should run this weekend to test out the knee, or just let it keep healing, and give it my best shot next week. Maybe I should just walk a 5K this weekend.

Describe the pain a little more for me. As in:

Inner or outside of the knee?
Can you push with your fingers and find the spot?
Under the knee cap? Feel like there is gravel under it if you're on all 4's or try to pull your foot up to your booty?

No, not the kneecap. The joint on the outside of the knee, right about at the top of the fibula. I had a non-separated fracture of the fibula at the ankle end.
If I push it now, it hurts a bit. It hurt a lot the last time I ran. During the last couple weeks, except when going down stairs, it's mostly an ache, but enough that I needed ibuprofen to sleep.

The outside of the knee is where your IT band attaches. That requires very specific stretching. The stairs comment fully supports that as the issue. BUT...I'm not a sports med doctor or physical therapist. I just spend WAY too much time with them.

If that's what it is, light running wont make it worse (as long as you're not in pain...as soon as your form goes or you limp you STOP). One short race wont do damage. Typically stretching and strengthening does more for it than even rest as long as its not really inflamed. Ice and ibuprofen can also help.

Do you have a foam roller? A piece of PVC pipe you can wrap in a towel? You will cuss me now, but thank me later. Google IT band stretches, there are many. In the past I have had the pain in the knee, but the actual tightness is much higher up in the leg (it also attaches in the hip). You have to work it out. If it's really bad there will be knots and adhesions that have to be broken up. I couldn't get them with the foam roller. PT did with her thumbs. I cried and had bruises, but could run as soon as she was done pain free.

http://www.runningtimes.com/Article.aspx?ArticleID=6099

Thanks for that article. I'll try those stretches. I'm going to the doctor for a routine check up in a couple weeks, and I'll talk to him, and maybe he can send me to someone who can give a diagnosis.

My wife does not understand why I just don't quit running. A year ago I would have said the same thing. It's weird. I've always been a competitive person, and that's part of it. It's not that I expect to win the race. I just want to be a few seconds faster than I was in the last race. (Although I do push it when I hear footsteps behind me.) But it more just a pleasure to be not-a-couch-potato.

Welcome to the club!

Dont give up because of a cranky knee, show the knee who is boss.

And don't let a doctor to tell you to quit either. A good one with help find the source (possibly a biomechanical issue, likely from the break) and strenghten it to make you a better, faster, stronger runner.

I still haven't decided whether to do a practice run before next weekend. I'll see how it feels with some stretching.

I've only gone to this doctor for about 18 months. He was in a wheel chair at my first appointment, and still kind of wheels himself around on an desk chair with wheels. I don't think he's going to be the best person for advice on running. But I'm sure he knows somebody in sports medicine.

The IT band attaches to the tibia, not the fibula (hence the name iliotibial band). It's nothing but a huge tendon. If you are having ITB issues, the source of the problem is typically with one of the two muscles it attaches: gluteus max, or tensor fascia latae (TFL). Generally, the ITB itself is not the problem (unless you've been using a foam roller to compress it with vastus lateralis).

But if your pain involves the fibular head, it's more likely the biceps femoris (hamstring) attachment. Or possibly a mild sprain in one of the ligaments (LCL or anterior fibular).

If your doctor said stretch the Achilles tendon, my bet would be on biceps femoris. The Achilles tendon attaches the gastrocnemius (superficial calf muscle) and soleus (deep calf muscle) to the calcaneus (heel bone). Gastrocnemius also crosses the back of the knee joint (soleus does not), and is fascially connected with the hamstrings. It is not uncommon for these muscles to get 'stuck' together.

That's all hypothetical. It's impossible to know where the issue is without actually feeling the tissue and seeing how the joint moves.

(p.s. I'm a licensed massage therapist)

Driving is actually a very common stressor for the knee - especially the right leg using the gas pedal.



Pushing the ankle hurts? Or pushing the knee?

Here's another possibility: your peroneal muscles (particularly peroneus longus) were stressed and weakened by the fracture. (Peroneus longus also attaches to the fibula head.)

In that case, I would want to assess the arches of your foot and ROM (range of motion) in the ankle, as well as alignment at the knee joint.

I'd suggest a visit to an orthopaedic...because what causes knee pain for me, even if we have the exact same place hurting, may not be what is causing knee pain for you.

Becka, you could probably retire from banking and just be a private therapist to the BOL athletes! Some travel may be required...

Becka, thanks for your posts. Obviously, this is too complicated for me to self-diagnose.

I didn't run over the weekend, but I did a lot of yard work, which included carrying heavy stuff down the deck steps, and a lot of bending and squatting. My knee has been angry ever since.

I bent over to get pizza burgers from the bottom freezer

Be sure to keep you back straight and lift with your legs. If the burgers get frozen to the other junk in there, you'll hurt yourself.

good advice, also, don't fry them with an open robe

Ha, she DID!!! Well, not a private therapist to us loonies, btu she does have a massage practice now

I have patello-femoral syndrome and driving used to bug me. The doc said that any period of not moving the knee coudl cause aching with patello-femoral syndrome. Goign downhill really sets me off. I don't really run anymore. when I try, I always keep my knees a little bent and run with keepign focus to protect my knees. Also focus on getting extra cusion in my shoes. This doesn't soudn liek what you have, but maybe some of what I wrote will help. The doc said do exercises where your foot doesnt leave the ground (squats, elliptical, cycle...)

I'm great at making premonitions, after the fact.

"The doc said do exercises where your foot doesnt leave the ground (squats, elliptical, cycle...)"

Actually, that's about all I can do.

Unfortunately, I can't seem to find a 5K elliptical race anywhere.

This is a good suggestion. See an orthopedic specialist, PT, or even a massage practitioner that does good myoskeletal work (although massage therapists can't diagnose anything).

You need to have someone do a few resistance tests and determine if there's any sprain or strain in the tissues before continuing training.

I'll set one up for you! PM me and I'll give you the address of where to send the check. With your $30 entrance fee, you get a race number, three expired coupons for bananas and Poweraid, and a trial sized packet of Biofreeze!

If you're paying for expenses...

Wait, this isn't a pro bono type deal? I assumed you got rich banking and now this is your hobby

I finally saw my doctor today. He pushed and poked for a while and said he thinks I have tendinitis. He said he was going to give me a shot, and I thought he meant in the knee, and I nearly went hobbling for the door. But I got it in the right cheek instead. I'm not sure what is was, but my knee still hurts and now my butt does too.

He also gave me a prescription for an anti-inflamatory (so my knee won't burst into flames) and told me to buy an elastic knee brace. I'm not supposed to do any lower body exercise for two weeks. If it still hurts in two weeks, we'll do an MRI, and then he'll send me to an orthopedic doc.

Being a lifelong non-athlete, this is my first "sports injury." It feels good to be able to explain an injury without saying I fell down or I bent over wrong.

I hope it's feeling better soon!