The daily log of Pat Carolan for Monday, January 11, 2021

No Title

Run

: 4.00 Mile(s) : 00:00:00 : : Nike Zoom Pegasus 37 : 0.0

Pushups

: 1 : 25 : 25

Daily Note

AM - Went out this morning with the intention of running 9 miles but I had to cut it after 4 miles. I've had some mild knee soreness in my left knee for the past two weeks and during the last half mile of my long run yesterday it really flared up and for the entire 4 miles was extremely sore to the point where I decided to stop. Coach told me I have "runner's knee" which is likely from me having weak hips from sitting and laying around too much for the past couple months. I am going to take Tuesday, Wednesday, and Thursday completely off and reevaluate after that. I am also going to go out tonight to a store to purchase an exercise stretch band so that I can do hip exercises to strengthen my weak hips. I'll do those exercises each day and ice after. Depending on how my knee feels tomorrow, I may also go for a walk as well, but only if I feel no soreness while walking (right now I do).

PM - I went out and bought some exercise bands from Walmart. Knee felt fine walking around the store and house in the PM. Talked to Joe, Tom, and Frank about the hip exercises they do and made a little routine incorporating some band and non-band exercises that they showed me. I'll have to continue working on the correct amount of reps and buildup of reps as time goes on but when I did the exercises tonight I certainly felt a good burn in my hips. I then iced my knee for 15 minutes after. Knee was feeling good throughout the exercises but then felt a bit sore after icing. I suppose that is to be expected though. Depending on how I feel the next few days, I may do a light AM walk followed by the hip circuit in the PM with icing after both.

Comments

  • Ernie Pitone  (1/11/2021 12:32:43 PM) 

    Where in the knee? A lot of runners including myself have weaker hips that leads to other muscle groups working harder to produce the power our body is looking for. Certain stretches post run can help strengthen and improve the range of motion, it takes some diligence to stretch each day after a run, but it’s essential to stay healthy. I’ve learned this recently. I had knee pain and the only way to overcome it was to lightly stretch (least favorite part to do) the hips. It’s not a one day fix, overtime they open up and it’s more of a daily necessity for injury prevention. Think of it like core, or cutting out certain foods like you have in the past. Proactive vs. Reactive.

  • Ernie Pitone  (1/11/2021 2:42:57 PM) 

    Sounds good buddy just some suggestions, I’m sure you and Coach Touey will have it under control.

  • Joe Cardie  (1/12/2021 11:20:52 AM) 

    You're probably right about weak hips and laying around more the past couple months from classes being online. I have had runners knee since junior year of high school and one thing I've noticed is that if I'm laying around for long periods of time it tends to flare up a bit. For example, I always feel it after sitting in a car with my leg in the same position for more than an hour or two. Stretching (like Ernie said) and doing those exercises will get you back to running in no time

  • Pat Carolan  (1/11/2021 12:55:47 PM) 

    Front part of my knee. I hear and feel a clicking sensation when I adjust my knee from 90 to 180 degrees. Looking it up online, Coach and I think it's "chondromalacia" and if you take a look at the images on Google I can pinpoint the soreness in my patella/articular cartilage area. I will definitely look up hip stretches to do post-run but for now I am making it a point to do daily hip exercises to build strength. Once I am able to run again I will certainly heed your advice and incorporate post-run stretches as well.