Help, Training for FLM, have knee problem.

I am a keen runner of 10 years usually running around 25 miles a week. I am due to be running in this years London Marathon in April having already held my place over from last year due to injury. I will lose the place this year if i am unable to run.

Two weeks ago during a multi terrain race i noticed a tighening in the back of my right knee, i carried on and finished the race but the tightness got worse especially on the uphills. In the car on the way home it seemed fine whilst bent but as soon as i got out the other end and put my weight on it it was really sore behind the knee. I iced it.

The next morning, i was struggling to walk it was really sore and my hamstings and top of calf were really pulling. Once again it was ok when sitting and the knee was bent. I continued to ice it daily and by the following weekend it was feeling a lot better.

I tried a short run on the Tuesday (9 days later) and only managed a couple of miles before it started feeling sore again. Have contined to ice it and do some light stretches and tried to run again Sunday (two weeks) it felt much better there was no pain but a distinct awareness at the back of my knee. I ran for 65 mins stopping twice to give it a stretch out.

As the day went on i could start feeling a dull sort of ache at the back of the knee, which has continued through to today.

Do you think this is a strained tendon/muscle?

How long should i leave it before trying to run again?

Is there anything else i should be doing?

Obviously my main goal is to be on that start line in April injury free. However i am at the stage where i should be doing my long slow runs. I had managed a couple of 19 milers end of Jan/beginning of Feb so am not to worried about having missed two weeks. I am however concerned about how to play it. Ideally i need to increase the miles again before the big day and would hope to manage at least a couple of 20 milers mid March. Am i being realistic?

Any advice/info will be greatly appreciated.

Is the pain on the inside back of the knee? or outside? or both?!

I think if your fitness is good (which i suspect you are ahead of most people training for the FLM!) I would advise giving it a longer rest period. Maybe 2 weeks without running? Try some cycling/cross training etc to keep fitness up.

In the mean time keep the icing up, 3 times a day 15 mins at a time.
Stretch quads, hams and calves also three times a day holding 20 seconds each.
Have you had new trainers recently? If you've been doing a lot of miles the cushioning in your trainers may have gone, this means less shock absorbtion. Or the same if you wear orthotics? or maybe you need some? have you had your foot position assessed?

Hope this helps....let me know exactly where the pain is, it might help me or others help you out more!

Heidi

Thanks Heidi,

I am unable to find an exact spot that is tender to touch, at this stage the whole of the back of my knee feels tight with a dull ache, but to prod it around doesnt find any tender areas, i can push quite deep in and find nothing.

My trainers are fine they were new for christmas and the usual make and model so nothing has changed there.

I am going to continue with the icing and stretching as suggested and perhaps do a bit of coss training but i am itching to get back out there. Whilst i still have this dull ache do you think it would put me back to try running again? or definately wait until i can feel nothing? Another two weeks of not running would mean i would really have to build miles up slowly and i feel i dont have that much time left!

Apologies but im not good trying to be patient!!

I agree abstain from the high impact running for now, conditioning can be maintained through good planning and rigorous non-impact activity.
Regards

7 weeks on from original injury. I have been doing a few runs on the treadmill and ventured outside for the first time on Sunday. I am ok for about 27 mins/3 miles and then i start feeling the tightness in the back of the knee, once i feel it, it gets worse with each few stides untill i have to stop and stretch it. Then i am ok to go again for another 10 mins before the same thing happens.

I dont have any pain afterwards just a slight awareness which has gone within 24 hours.

Obviously i have now had to give up the idea of running the London marathon this year but would like to get back out injury free and start building my fitness again!

Any suggestions what i may have done, would strain have healed by now? ive had a couple of deep and very painfull sports massages and been proded around but tendons & ligaments appear to be fine.

Do you think i should leave off the running for a few more weeks and then try again or is it safe to assume that as long as it doesnt feel any worse after a short run then i continue with caution?

Any suggestions will be greatly recieved.