Ever since our eleven mile run a couple weeks ago (I'm in the red group and run about an 11 minute mile.), I've had a sensation in my left knee like it needs to pop but won't. It wasn't bothering me too much until after the Helvetia Half, but now I can't even run a few feet without feeling a lot of pressure on it, and I feel like I'm limping when I walk. The pressure seems to be around the outer left side of my knee cap. It's more of a discomfort than it is pain. There's no swelling. I've been stretching, icing it, and resting it as much as possible. Is there anything else I should be doing? What does this sound like, and how long will it take to heal?

I'm really bummed out at this point, because I want to keep up with the training schedule, but I know I need to let it rest.

Solteronita,
A few answers to my questions will help us find a solution. What is you height, weight, age, and gender? Any history of knee or ankle injuries?

From the sound of it you may have a subluxed (out of place) fibula head or a rotated tibia. Usually muscle spasm and/or imbalance is the culprit for displacing or not allowing the bones to move properly. Are there any tender or tight muscles?

Dr. Jake

Hi Dr. Jake,

I'm female, 26, 5'3", 125 lbs. No history of knee or ankle injuries, but I do have two herniated discs in my lower back, which may be causing muscle weakness/tightness and give me sciatic nerve pain off and on. I have always had very tight hamstrings, and in my routine of trying to get better, I've been doing lots of hamstring, ITB, calf, and shin stretches as well as some small squats to strengthen my quads. I've been icing, resting, elevating, and today I tried wrapping my knee with an Ace bandage. As I said before, I don't really feel pain so much as discomfort like the knee wants to pop all the time.

Thanks!

Solteronita,
If you get a chance stop by the tents tomorrow so I can take a look at your knee. Otherwise it sounds like you are doing a lot of good things to increase your healing and recovery time. One thing that struck me as odd is you said you were doing squats to strengthen your quads. Usually, proper squats are for strengthening your glutes, not your quads. If you feel the quads working, then your squat mechanics are most likely wrong. With most people the quads are over-developed and over-power the hamstrings (the antagonist) causing muscular imbalance. This may be the cause of your lateral quad becoming too tight and flared up, which can lead to abnormal tracking of the patella and tibia on the femur. Proper squats are with your feet flat on the ground, your knees directly above your ankles, and your shoulders above your hips (not knees). You should be contracting your glutes when you rise from the squat position.
I hope this helps. Please stop by if you can.
Cheers,
Dr. Jake

I'll try to come by if there's not a line a mile long. I'm not sure that I should run at all, though.

Also, I really doubt the "squats" are the cause of my problem, as I only started doing half squats based on a sports medicine book I looked at after I was already injured. In any case, I'll stop doing them.

Thanks!

I am sorry for the mis-interpretation. I did not mean to say that the squats are causing your problem. What I was trying to convey is that faulty squat mechanics and muscles imbalance may be causing the problem. Squats are good for you, and they are vitally important for runners. I was not trying to get you to stop. I was only trying to have you do them properly as to get the maximum benefit. Please stop by this weekend and just ask for a demo.
I hope you make it by.
Dr. Jake