Knee pain
Having just recovered from ITB syndrome on my right knee I have started running again. Unfortunately I have now developed a sharp pain on the medial aspect of my left knee. It comes on whilst running (after about 5km). It is a little tender to touch but there is no swelling or bruising. Any suggestions as to cause and treatment gratefully received.
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Injuryupdate
With the limited history described, I would be leaning towards Patellofemoral Syndrome. Especially if you have pain when running down hills or stairs. If you have just been recovering from ITB friction syndrome the chances are the muscles supporting your knee (particularly your VMO)are weak and your patella is not tracking properly. This poor tracking can also be the result of a tight ITB. This leads to a ‘wringing’ out of your patella tendon and ‘rubbing’ of the patella on the femoral condyles. Pain is often on the medial aspect of the knee, but can be lateral or non specific.
Treatment: (i)Vastus Medialis Obliquus (VMO) strengthening which involves lunges with an emphasis on ‘knee over foot’ alignment activating that small medial quad muscle. If this is too pain you can start in a sitting position just pressing your foot into the ground, again activating that small VMO. (ii)If you’re an over pronator you might want to look at getting some orthotics. (iii) stretching of those tight lateral structures such as the ITB. (iv) Ice therapy to limit your inflammation because this inflammation effectively inhibits your VMO.
Hope this helps
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