General Discussion Triathlon Talk » overuse knee injury advise? Rss Feed  
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2013-12-17 7:59 AM

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Subject: overuse knee injury advise?
I'm getting LCL pain at the fibula head on both knees. Anyone got any Mr. Miagi tricks up your sleeve other than RICE? Got Umstead 100
April 5. Planning on taking a week off but have fear it won't help.


2013-12-17 8:12 AM
in reply to: La Tortuga

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Subject: RE: overuse knee injury advise?
stretch... a lot. Morning and before bed... start popping NSAIDS.

(disclaimer: The right answer is to RICE and take some time off. It's called overuse for a reason.)
2013-12-17 9:24 AM
in reply to: La Tortuga

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Subject: RE: overuse knee injury advise?

Originally posted by La Tortuga I'm getting LCL pain at the fibula head on both knees. Anyone got any Mr. Miagi tricks up your sleeve other than RICE? Got Umstead 100 April 5. Planning on taking a week off but have fear it won't help.

The first thing I look at with bilateral knee pain is my shoes. Running the high mileage you are I would think you'd be getting new shoes every 3 or 4 months.  Beyond that I have no advice.  I'm dealing with knee pain myself trying to pinpoint the cause.

2013-12-17 9:36 AM
in reply to: cathyd

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Subject: RE: overuse knee injury advise?
Frustrating ain't it?
2013-12-17 10:17 AM
in reply to: La Tortuga

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Subject: RE: overuse knee injury advise?

right or wrong, this is what I would do:   (I sometimes get a little LCL pain- usually just overuse, and if I back off, it heals within days)

1.  back off running.  depending on pain severity, either completely or just reduce mileage/intensity.  As you're training for an ultra... definitely back off the intensity.

2.  foam roller the hell out of that IT band.  

3.  I haven't tried them yet- but... Hokas?

As for the ice and advil route- it really depends on the cause of the injury.  If it's due to rubbing - then perhaps reducing the inflammation will reduce the internal abrasion factors.  If it's a degradation of the tendon due to overuse- then you kinda' need inflammation to do its job.  Ligaments don't get much blood flow as it is- so reducing blood flow further may not be your best healing therapy.  depends.

2013-12-17 10:19 AM
in reply to: La Tortuga

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Subject: RE: overuse knee injury advise?

If you need/want to keep training, I would suggest doing a walk/run interval to help minimize the pain some. The less you run, the less pain you might have. That way you can keep upping the miles, but safely. This is what I do with clients who have injuries, or who come to me with not enough time to ramp up for an event. This helps me ensure they will stay injury free, while I ramp up their miles. 

Good luck! 



2013-12-17 11:40 AM
in reply to: KSH

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Subject: RE: overuse knee injury advise?
I see a lot of speed walking in my near future
2013-12-17 2:26 PM
in reply to: La Tortuga

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Subject: RE: overuse knee injury advise?
I second KSH's run/walk recommendation - I did that for B2B for several reasons - one being PF in my left foot and knee pain in my left knee - undiagnosed...the navy told me it was "runners knee" (aka, we have no frackin idea what's wrong, we just want you to stop bugging us) - I had an MRI done - nothing. I opted to do the run/walk interval (3 min run/1 walk) and it worked well - I came out of my HIM with relatively little pain the next day, aside from the expected stiffness. I also made frequent use of both my chiropractor and her massage therapist - who did a lot of work on my feet/knees/hips, as well as back and neck
2013-12-18 10:05 AM
in reply to: La Tortuga

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Subject: RE: overuse knee injury advise?

Its probably IT band rather an an LCL issue.......LCL is kind of hard to injure.  A blow to the medial side f your knee.  Good advice above, Stretch rest, foam roll, make sure your shoes are OK drop to a run walk for a while

2013-12-18 1:27 PM
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Subject: RE: overuse knee injury advise?
Originally posted by La Tortuga

Frustrating ain't it?


I am having the same pain for quite some time now, it is so frustrating.
I decreased my mileage and it is getting better but I still feel it. The foam roller does help a lot too.

Edited by ngrondin 2013-12-18 1:28 PM
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