I can’t say anything more.On Saturday I decided to give the trails a short tryout. 3.5 miles or thereabouts. Slower than 14:00 per mile. And by Saturday night my right knee was in a ton of pain and discomfort. I tried to head out mid afternoon Sunday, but was unable to make it more than a few dozen yards before the pain had me throwing in the towel. This does not bode well for my next few planned races. If I can’t do a couple trail miles without pain, how do I tackle 10?
I supposed there’s always a silver lining. From Cool Running:
“The pain often feels worst when running downhill or walking down stairs, and the knee is often stiff and sore after sitting down for long periods. You might hear a crunching or clicking sound when you bend or extend your knee.”
“How did your knee get off track? Probably because of relatively weak thigh muscles and a lack of foot support. It's your thigh muscles that hold your kneecap in place, preventing it from trying to jump its track. Running tends to develop the back thigh muscles (hamstrings) more than those in the front (the quadriceps), and the imbalance is sometimes enough to allow the kneecap to pull and twist to the side.”
Okay. How do I fix it?
(To treat and prevent runner's knee)
Standing Leg Lifts
Stand with your back against the wall. Lift one leg up as high as you can with the knee straight. Hold for five seconds, then bend your knee to relax, hold for five seconds. Straighten your leg again, and do five of these before switching to the other leg. Over time, see if you can build up to ten seconds.
Lie down or sit in a chair and stretch both legs out, knees straight and feet pointed up toward the knees. Tighten your thigh muscles and turn your feet out as far as you can, holding for ten seconds. Now turn your feet in as far as you can and hold for ten seconds, keeping your thigh muscles tight for the entire exercise. Do three of these sets.
Either sitting or lying down, put one foot on top of the other and pull up with your lower foot as you push down with the upper foot. Hold that for ten seconds, and then switch feet and repeat. Try five sets of these.”
Which means there is hope. And I should count my blessings that it’s a whole lot better that some of my blogging/running buddies with legitimate injuries.
On tap for this week:
- Monday: Scheduled rest day. I’m going to give my knee one more day of rest. (It’s feeling much better today).
- Tuesday: 5 easy miles. Quad exercises. Core exercises.
- Wednesday: 3 easy miles.
- Thursday: 5 easy miles. Quad exercises. Core exercises.
- Friday: Scheduled rest day.
- Saturday: Schedule calls for 10 miles. I will reassess on Saturday morning. At any rate, if I’m physically okay, I’ll put in at least 6 miles.
- Sunday: 3 easy miles. I’ll need to try the trails again. If this goes better than this past Saturday, then I’ll do my race the following weekend. If not – anyone want a bib to the Crystal Cove Xterra 17K?