Knee Pain (20)

Triathlon Forum
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I took about a month and a half off of running and riding after approx 6 years without a significant break. When I came back to it i immediately started having slight knee pain in my left knee cap. It is at the cap, slightly below on the inside front. I think it’s jumping back in too quicjkly and keeping too fast of a pace. I now can only run about 3miles wihtout pain. Anythning more and it is too painful to run on. I iced it last night and it feels worse now. Any home remedies or proper stretches that might help short of going to dr. Now that I can’t run I really want to!

I’m mid-30s, usually run 6-8 miles sub-7 avg, no change in gait, form or weight to account for issues. I do dynamic stretching before I run most of the time adn try to static stretch after but I don’t do it enough. Any ideas?

Thanks in advance
ETA: or what kind of dr would I see re this pain?

2

Google “Runners Knee”. I’m not a doctor but it sounds about right.

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I thought it was runners knee too but somethings were different. I have been going very easy and some runs were just slight pain and some were terrible in 100 yards. I saw a sports medicine/ortho today. X-rays showed nothing of interest. Through talking, manipulation and exam he believes it’s patellar tendinities. Prescribed some anti-inflams, recommended patellar band adn to come back in 3 weeks to see if an MRI is needed. Had my first truly pain free run this past week. I went about 4 miles but went very very slow. I think that’s the key to rehab is slow and low (miles). I hope I am on my way back to regular training days again!