I’m still suffering from knee pain. I took 7 days off then tried a few slow/short runs. The first run was fine but a few days later my knee started hurting after 2 miles. So I’m doing another 7 days of no running. If that doesn’t work I’m going to see a specialist. As the days until the Lost Dutchman Marathon wind down, the probability that I’ll have to change my 26.2 miles to their 8K race increases.
In the meantime, I’m focusing on yoga and hip exercises. Studies have shown that “weak hips are often the culprit behind patellofemoral syndrome (runner’s knee), Achilles tendinitis, and iliotibial-band syndrome”. Reed Ferber, Ph. D., director of the University of Calgary’s Running Injury Clinic says “Inadequate hip muscle stabilization is a top cause of injury in runners. The hips need to be strong to support the movement of the feet, ankles, and knees.” In 2007, Ferber conducted a study of 284 patients who complained of leg pain. He found that 93 percent of them had weak hip muscles. After putting these people on a targeted strength program, 90 percent of them were pain-free within six weeks.
For a list of hip, glutes, quadriceps and IT band exercises check out these two articles: