white noise

So I went. And it helped (my knee).

Back in late-March I started having some knee pain during runs. It’d usually kick in after about a mile and grow steadily worse. Afterward, it’d be really sore and cause me trouble climbing stairs for a day or two. I was pretty sure I knew what was up. I have had problems with “runner’s knee” back around college. Knowing it is an issue of overuse, I cut way back on my runs and kept a skeptical eye on being able to race in the Flying Pig which was approaching in six weeks. Things didn’t improve much and I switched down to the 5k at the Pig. I was still hurting after a mile and noticeable limping by the end. I decided it was time for pro help.

A sports doctor quickly confirmed there was no real damage, and that I was experiencing a very common type of runner’s knee (Iliotibial Band Syndrome). One thing I learned is that this sort of thing just can’t be improved with more running. Running is great exercise and builds stamina certain muscles, but for the most part you need need to get strength from other activities. He referred me to physical therapy to improve strength and flexibility. I spent the following five weeks not running at all, and attended therapy twice a week along with other exercises at home every day. Ankle weights had become my friends. Last week I officially finished PT, with a continuing regimen at home. I wasn’t very confident I’d improved much, but it was hard to tell until I hit the road. Last weekend was my first 5k since the Pig and all the conditioning.

The Redlegs 5k went surprisingly well. It was a hot, humid morning but luckily the rain had passed just before the start. As I approached the first mile marker, I expected the ache to appear, but it didn’t. At around two miles in, I did start feeling a bit of discomfort, so I choose to walk up the largest hill of the course (inclines are the most aggravating to the condition). Then at the crest I picked it back up and finished pretty strong. My cardio wasn’t great, partly die to the heat, but mostly since I haven’t had a regular running schedule, but my knee held up well with only a slight ache afterward. The reward for participating in the Reglegs race – a chance to come down to the Reds field and dugout, which was pretty cool.

I was really surprised how much better things went from the Pig just six weeks earlier. Even though I have work left to do, I managed to take a minute off my best time in the past 2 years.