In my last 1-year post-op follow up, I mentioned I was having knee pain. Unfortunately, I was diagnosed with Patellofemoral pain syndrome, or Runners Knee. This normally happens when there is an imbalance or weakness in your leg muscles, which can cause inflammation under your kneecap/causing your kneecap to track. After going to physical therapy, I found out my left hamstring (the one that was used for my new ACL) lost a lot of strength since last year, my inner thigh muscle was weak and my hip strength varied on both sides. Also… my right leg is about 1 cm shorter than my left leg, which I was given an insert for my running shoes. So for the past month, I have been taking things slow, building up strength using weights, weight machines and doing a lot of balancing exercises. In between, I have been trying to build up my mileage – adding about a half a mile each time i run every few days. I started out not even being about to run .25 mile without having pain… now I am up to 5 miles, no pain! I’ve been using KT tape for my knee, which has been helping a lot as well. I tried a few ways, but this video was the most helpful – I have no knee pain when using this method.

Below are a few exercises given to me by my physical therapist, as well as a few others given to me by a local personal trainer:

  • stability work for VMO knee strengthening
  • 30 second balances on a bosu ball, each leg 2x
  • Leg extension machine, with feet turned slightly outward – squeeze quad at top of extension for 1 second – you should feel this on the inner thigh – 3 sets 6-8x
  • Hip aBductor machine – 4 sets 6-8x
  • Leg press machine – put a band around legs to make sure knees are not buckling in – 2 sets 15
  • Leg press machine – one leg, making sure knee is not bucking in – both legs – 2 sets 15
  • Standing hip strengthening exercises with bands
  • Single leg deadlifts (with or without weights) – both legs – 2 sets 10
  • Donkey Kicks, both legs – 4 sets 10
  • Step-Ups with a 10 lb weight – go slow, making sure knee is in line with toes – both legs – 2 sets 10
  • Lots. of. Stretching.
  • Icing after every run
  • Using a rumble roller or lacross ball to work out any knots after every run

Unfortunately, I had to bump my half marathon I was signed up to run in May down to a quarter marathon since I haven’t been able to train like i need to. I’ve run both distances for this race before, so I am going to try and PR the quarter distance this time around 🙂

I have been going stir-crazy not being able to run as much as I would like, so lots of  yoga and workout classes are keeping me busy. Has anyone else had issues with runners knee? If so, what have you done to recover?




Sign up for the latest updates on workshops, yoga classes, and blog posts!

You have Successfully Subscribed!

Pin It on Pinterest