You are currently browsing the daily archive for October 26th, 2007.
Some advice general knee injuries and what to do about them:
from www.ppponline.com:
Women’s knee injuries
http://www.pponline.co.uk/encyc/knee-injuries-women.html
Can MRI predict whether an athlete’s knees can be repaired?
http://www.pponline.co.uk/encyc/0855.htm
Why do female athletes hurt their knees so often – and how can they protect themselves from knee injuries?
http://www.pponline.co.uk/encyc/0879.htm
Strength training exercises for knee injuries
http://www.pponline.co.uk/encyc/0879b.htm
Sports Knee Braces: Does wearing a knee brace improve or hamper your ability to perform?
http://www.pponline.co.uk/encyc/0032.htm
Bleeding risk for ultra runners
http://www.pponline.co.uk/encyc/sports-injury-danger-for-distance-runners-35882
These four exercises can help prevent your ACLs blowing up – which is especially good news for female athletes.
http://www.pponline.co.uk/encyc/0184.htm
Leg strength and knee injury risks for endurance athletes
http://www.pponline.co.uk/encyc/0199.htm
Knee injuries, hip injuries & downhill walking
http://www.pponline.co.uk/encyc/0843.htm
Lateral knee pain: here’s the syndrome that could be to blame
http://www.pponline.co.uk/encyc/0814.htm
http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm
http://www.itbs.info/index.html
From RW:
Exterior knee pain: ITBS (Illio tibial band syndrome: a tendon which runs from your hip area and joins the outside of the knee)
“Had to completely rest for about 4-5 weeks, before trying to to run again. Be very patient, and increase the mileage slowly (no intervals or speedwork) once the pain has gone. If you expereince pain at any time stop straight away and rest again for a few days.”
Non ITBS:
“Lunges are good. Start with one set of ten after every run and build up over 4 or so weeks to 3 sets of twenty. Works for me”
“the physio recommended that I sit on the kitchen worktop or some raised platform at home, put a few tins in a carrier bag, hook the bag over my foot and bend and straighten that leg for several repetitions. Sounds a bit DIY but it worked for me and thankfully have never had any knee-trouble when running”
“The “Wall Chair” is a good exercise – you “sit down” against a wall and let yourknees take the strain. I can do 5 minutes”
“I take the high stregth cod liver oil tablets and have had no problems with slightly stiff knees and shoulder since”
“Basically just before you set out on a run lye down flat on you’re front and slowly at first lift your leg until it’s just about to touch your buttock, lower it back down and then do the same with the other leg. Repeat this over and over slowly increase the speed until you’re legs are kicking quite quicky. After 3 mins or 60 (prone kicks I think they’re called) on each and you’re done. The theory is it warms up the knee joint fully and a protective fluid lines you’re knee which protects against impact while running”
“Not sure if this will help anyone but when I first started running 4 years ago I had sore/stiff knees. It hurt just above and to the side of each kneecap and my physio said the muscles on either side of the kneecap weren’t holding up (and as it shifted it hurt) so she suggested plies. I skipped ballet as a kid but I found the exercises really helped strengthen the knees and no more pain. So for any other ballet ignoramuses who this might help: heels touching, feet at 90 degrees, knees in line with toes, hold your body in a long line and centred above your pelvis (no leaning forward/backward) and gently flex your knees out/toward the floor, without letting your heels come off the ground. Keep your knees in line with your toes the whole time, as you lower and then raise again”
Runners Knee
http://www.runnersworld.co.uk/news/article.asp?sp=&v=1&uan=229
Knee blew out at 3 miles, quite suddenly. Had been taking it nice and slowly on a 5mile run to work via Buckingham Palace. Actually went around Buckingham Palace, which meant a long trek walking/limping all the way to Trafalgar Sq and down a million stairs and corridors to tube.
Bummer.
Won’t even think about the 10K and will be very sceptical about the Hellrunner. Unless I can walk it. Still waiting to hear about my physio appointment, and in the meantime, minty-ice-pack on knee (which is definitely hurthing more inside the knee than behind, and more on the outside (posterior?) than medial side). Ibuprofen taken and trying not to feel too down.
http://www.ocpamn.com/skeleton/knee/knee4.cfm
Augrabies Extreme in the Kalahari is on its last day: http://www.extrememarathons.com/augrabies/ and thus fat 14 out of the 34 runners have dropped out including the favourite to win, Sarel Adams. Photos look amazing though!
