Dealing with runners knee

[The Stig]

Hello Rangers. I'm just looking for some opinions and where to look for some good stretches.


Pre-workout (I crossfit) I usually do a couple of squats and other body weight exercises to up my heart rate and get a sweat on. Lately the first few squats I've been doing I've noticed a tightness around my knee (no pain). I injured both my knees back in Nov when doing a practice military step test to prepare for the Border Patrol PT1 test.Then as the workout progresses my knees are fine. 9/10 times my knees feel prefect when working out. The only time I have a issue is during walking lunges, where the first couple again. My knee is tight, but no pain. Then later in the day, as I'm working on my computer (I do web design to help pay for school). My knees get tight, it feels like the muscles around my knee are tight/stiff and in the inside as well. It goes away with stretching for a bit. I've made a appointment with my GP on base to get a referral to either sports medicine or a specialist.

Thank you for your time.

[The Stig]

*Update*

Saw my PA on base last Thrusday, got a referral to physical therapy on Feb 8th. So as of right now I can't run (I was pushing on hitting my 5k running goals next week too). Ah well.

Improved on my 2 min pt scores

Push ups - 45 two min
Sit ups - 56 two min
And I can't run right now :(

[Steadfast]

It seems (that from my view & I am no expert) you are getting hurt doing crossfit & Border Patrol PT1 p.t.
We old guys always joke about going to the doctor saying, "if I do this, then it hurts". Dr. says, "then don't do it".

Seems you are trying to do too much in too many directions. Keep your eyes on 25 meter target - drop the items causing you injuries. Then do lunges only to pass the test - its only to see you can do them if necessary.
It is important to see & follow the proper doctor advice then get a 2nd opinion.

[The Stig]

Thanks for the advice Ranger Steadfast.

Right now it gets aggravated the most after I run. So I've stopped running for the time being and am waiting for the Phys Therapist appoint before I decide my course of action. So far since I've stopped running, my knees have felt better. I think it was more I was pushing to much distance to fast (improving by 1/2 a mile per week). As for crossfit, since that directly doesn't aggravate my knees (the running in workouts does) I'm going to continue doing it, except I'm going to replace my 800 - 1600m runs with 2000m rows.

[whocares175]

when you get into the "book" answer of how far to increase runs the answer is 10% per week. i don't know how far you run now but lets say you're running 1 mile a day x # of times a week. the following you should run 1.1 miles a day x # of times a week. the following run 1.2 miles a day....you get the idea. if you're getting a tightness around your knee but no pain then my first thought would be you're not stretching enough, correctly or at all. that's something the PT will focus on with you. obviously i don't know the entire history behind your knee...was there trauma involved, any loss of stability, where exactly on/around your knee is the pain, does it hurt more when bent or straight, is there anything rolling around (ITBS). etc. so they may find something i can't simply because youre there. going off what you've said so far i'd put my money on your stretching as i mentioned previously.

[The Stig]

@ Ranger Whocares, do you have any stretches you recommend doing? Right now I just do lunges and air squats before I workout, along with hamstring and calf stretches.

No major trauma involved (may have fallen on it when playing basketball). As for where it's at, it varies, though the majority of it feels like it's on the inside of my knee. Since I haven't ran in a bit, the aching has gone away and has been replace with a occasional pinching sensation when I'm resting it.

Today my workout at crossfit was

5 rounds

8 push press @ 95lbs
12 front squats @ 65lbs
100 tsunamis (each round, decrease reps by 20)

Time: 18:56


I completed the squats and press's unbroken and felt no pain in my knee on the front squats. My trainer suspects it's some form of tendinitis and I'm just taking it easy until my PT appointment.

As for the miles, I was pushing to about 3.5 before I stopped, but it had been having issues since the 1.5 mile mark.

[whocares175]

for stretches i'd recommend a rectus femoris stretch. basically standing straight up and down on one leg, place the other leg behind you on a chair, rocking your hips backwards to lengthen the distance between your hips and the front of your knee, start doing a one legged squat basically. http://www.youtube.com/watch?v=nSCM3QkZtgE" onclick="window.open(this.href);return false; is a link to a youtube video showing how to do it correctly. i wouldn't rule out but also don't necessarily suspect tendonitis as that would be isolated to one of 3 areas on your knee. i would suspect the pain could be caused by a lack of cushioning in the cartilage/meniscus of your knee but try the stretching first. basically if it's the second that would be caused by overdoing the amount of impact PT from either largely increasing your previous workouts or trying to move too quickly into working out after not working out previously. your bones have to grow to absorb and transfer impact (even though they technically shouldn't absorb any impact if you're using correct form, we know they still do).

[The Stig]

Well everyone. It seems like we finally have some kinda of diagnosis to go on. Went to the base clinic today and saw the PT. After she took a look at my knee she said that the knees itself is stable and ok. She then checked my hip/quad strength and determined the I have weak quads/hips (go figure). Basically the test she had me do was go from a sitting position to a standing position using only one leg. I had some difficulty with this so it pointed to weak muscles. Been assigned 1 month of PT to strengthen the muscles.

Good news, it's nothing that will end a career before I start it. :)