This was the off week for the team as runners are transitioning into the xc season from outdoor track. I kept the mileage up despite 10 hours of dragonboat racing across 3 days.
Tuesday: Tempo Run (2km warm up, 4km tempo [4:05/4:18/4:10/4:18], 3km cool down) *quite a bit of knee pain in the cool down
Thursday: Easy 8km run after dragonboat practice
Saturday: Fast 5km run (4:30 pace) in the pouring rain.
Sunday: Easy 10km in trails
Though this week had less mileage I felt much more spent come sunday, I suppose the dragon boat races have had an effect on me. My knee pain has gone down considerably this week and I have my first physio appt. I have begun to tape my knee while running and that seems to take care of all my issues. Along with that I am focusing on extending my hips properly so that I am not heel striking when coming back down on the pavement.
What kind of knee problem do you have? Do you strength train your legs? If we have the same knee problem, I can tell you what worked for me.
ReplyDeleteI've got a mild case of PFS (Patello-Femoral Syndrome), aka Runner's Knee.
ReplyDeleteA muscle imbalance on my right side, weak gluteus medius, has causes my TFL to compensate, shortening my IT Band and pulling on the side of my knee cap.
I'm currently doing quite a few things to help with the pain:
- Taping when running
- Icing
- Basic gluteus strengthening (with about 4 exercises)
- Balance exercises
- posture improvement
Is this at all what you had? If so, what were your remedies?
Yuppers! It is alot better but still bugs me occasionally. Rolling helps and so did strengthening my quads and glutes, hips, and core.
ReplyDeleteI use heat instead of ice, but to each their own.