A runner’s worst nightmare…random knee pain out of nowhere.

Training was going great. I had a rhythm to each week. Long runs were going great. I was even figuring out nutrition and trying out solid food while running. (More on that next week.) I had settled on a 4:1 walk run ratio.

And then stupid me decided to change it up. I switched to a 3:1 walk run ratio for my 4 mile Tuesday run. The run felt fine from beginning to end. I went inside after my run, made a smoothie, and then went down to my office to sync my Garmin and update my training log. When I stood up from my desk chair, my left knee had a sharp stabby pain around the knee cap. I instantly knew it was runner’s knee (a.k.a patellofemoral pain syndrome). I have had it before, but it surprised me. The last time I experienced it, the pain was a gradual build up and was accompanied by IT band pain and tightness.

I haven’t been doing much strength training or stretching, so that was mistake number one. And mistake number two was not switching back to my trusty Saucony Guides as the running increased and walking decreased. You’d think after nearly 10 years of running that I would learn my lesson. Nope…runners are stubborn and inherently forgetful when it comes to injuries.

I took Wednesday and Thursday off and then tried a 2 mile treadmill run on Friday. There was still a lot of pain and discomfort. I got a soft brace to wear at work. And of course, I pulled out my PT exercise arsenal and started doing exercises and stretching twice a day starting Tuesday evening.

I was sad to miss my long run today, but my knee feels much better. Mr. Neon and I went on a 2 mile walk with minimal pain and virtually no pain since. PT for the win! I think I’ll try for a longer walk tomorrow. Sadly my next week’s worth of run/walks will be on treadmill because it’s going to be COLD in Kansas.

Fingers crossed my knee continues to improve and I continue to stick to a routine of strength exercises.