I am a avid running and at time I get sore behind my knee cap?usually when this happens I am not able to finish my run and I walk back. There is not soreness or pain at that time, only when I try to run. Also it does not happen all the time. What causes this and besides icing it what else can you do?
- Yeti
It's runner's knee (aka patellofemoral pain syndrome) if it's directly behind the kneecap.
You might try cross training on a bike to strengthen muscles on the front of the leg. Those help stabilize the kneecap.
Things like stretching, different shoes, etc. can also be recommended.
- alexxx
hmmmm... your probably not streatching it well enough before you run.
idk what you can do to help the pain go away. but if you dont get the sore in the first place, then there will be no pain to help prevent =)
- wayne2write
You need a week off from running. When you start back go for a ten minute walk and run for five minutes. Then walk for another ten minutes and run for five. Two days later repeat this if you feel alright. Then another two days later do it again. That is enough for that week.
The next week do at the opposite. Walk for five minutes and run for ten minutes twice. do this twice more that week. The third week you should be able to start eliminating the walking and start running for half an hour three times a week, no more. Always have at least one day off in between.
You have been overdoing it by running too much. You need a minimum of thirty six hours between hard runs for recovery. You need to run three times a week for about four months with no pain before you can introduce a fourth day of running per week.
Besides ice you can take Motrin at bed time.
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