Pain in knees

Hello Everyone,
Im a big fan of mountain climbing, but because of the quarantaine i couldn’t go climbing anymore. So the keep myself in Shape i started to run outside. The first two weeks were all fine but the last weeks i started to feel something on the outside of my knee. The longer I ran the worse it got. The days after my run i still felt pain when i walked down the stairs. After a few days when the pain dissapeared i started to run again but after an hour the pain was back. I searched this up and i came across something what is called ‘runners knee’. Did someone experienced the same thing. How can i recover fast from this because i really want to start climbing again.
​John 

John,

I've had similar issues. For me I have to do lots of IT band stretches and hip strengthening to keep from the knee pain recurring. I've done physical therapy for it about 5 different times when it got bad enough again, but you should be able to look up some of the exercises to help with it.
Here's a good starting point.

Of course talk to a good orthopedic doctor if possible.

My pain is at the knee cap not side. I pretty much stopped running to save my knees for climbing and skiing.  I bike for exercise.

Ice and ibuprofen will help with the pain and swelling. Stretching and strengthening will help with recuperation and prevention. 

https://www.hopkinsmedicine.org/health/conditions-and-diseases/patellofemoral-pain-syndrome-runners-knee

These sound like the classic symptoms of IT Band issues.

There is good info in this thread mountainproject.com/forum/t…

Just ignore all of the bickering and arguing

My solution is not to run ever, but instead to do fast paced mtn. hikes with poles. Using poles works the upper body while the legs are moving as well as helps cushion the down.

Work out your leg muscles. Maybe wear a light neoprene brace for extra support if you still want to run, and if you have one ride your bike more. Helps to build up leg muscles and that takes some of the pressure/impact off the meniscus. I recently had a torn meniscus and from doctors and climbers that was the one piece of advice they all gave me and it has proven very effective. I was able to find a stationary bike for $40 on OfferUp and it’s a fairly good one. Hope this helps and good luck! 

Allen Sanderson wrote: My solution is not to run ever, but instead to do fast paced mtn. hikes with poles. Using poles works the upper body while the legs are moving as well as helps cushion the down.

This will likely still be painful for him given that he has trouble walking down stairs. Poles do help for downhills a bit when you have IT Band issues though

Sounds like patella femoral syndrome. They no longer prescribe surgery
For this but some simple exercises by holding back of knee with both hands and do small
Short leg lifts to strengthen muscles and get your patella to track properly. It's that simple
Suffered for years until surgeon told me about this simple exercise and pain went away. Knee
Pain free for 20 years now. It used to be pretty bad so that walking down stairs was so painful
It felt like I was being stabbed by tiny knives on the sides and back of knee cap. Good luck!

Hey John, 

I would be happy to help with you knee pain. I am a physical therapist and strength/conditioning specialists that works with climbers and mountain athletes. Here is my email if you have any additional questions: kevin@theclimbclinc.com

You're welcome to set up a free consult (in-person or remotely) as well. I am based out of G1 Climbing + Fitness in Broomfield, CO. 
The Climb Clinic | Physical Therapy & Sports Medicine

Happy to help!

Hi! You haven't written anything new about it, and I'm wondering if you're okay?

I recommend you to stretch very well before running because it can help with knee pain. It's important not to be hard on yourself. Start with less and gradually increase the difficulty. It's easier that way. You don't have to force yourself to run more if you feel that you can't do it anymore. Also, you can use compression or a knee brace to prevent the pain. My favorite knee brace is from dunbarmedical.com. I just use it during the cardio to keep my knee in place. It helps me, and I hope that it'll help you too.