 He made it barely shout out to the Teconic Roadrunners for the jacket. Yeah, Teconic You barely made it good to see you sir. I was getting a little get a little warm up Steve's in the house, but here we go Cruisin Yeah, man You all know Steve He's been on the vlog a lot. Yeah Not for a while though. It's been a little while Yeah, I'm getting getting work done Magnified We're just cruising everybody almost home six miles easy on a Sunday recovery Five out eight eight fifteen the miles my guess. That's my guess 745 745 Something like that Let's go get this knee looked at Come on now. There's the boys Let's get this knee looked at. Oh, it's Michael sleeping. I try to do I try to it's like you just got a time It's like for this. This is just as important as the running you know taking care of the body afterward because I Run in high volume So this thing is amazing I must say when I stretch my quads Usually it helps the knee feel better, but it it it hurts right after but then it usually feels better. Oh My gosh. All right, Steve. Here we go. All right. Let's try and break this down. So Seth runner's knee Yeah, which is called what? Patella femoral pain syndrome is the actual telephemora femoral femoral pain syndrome kneecap Leg bone something's going on there. That's not quite working right my pain and probably your pain too is right about here and It's hurts the most for me When I'm running slow or when I'm walking up and down stairs or squatting So so said asked me to try to talk about this I feel like the big takeaways are Really got to have this be a catch-all diagnosis and that'd be everything else needs to kind of be ruled out and In order to ensure that this is actually what you're dealing with and also I should have said What are your credentials? Oh, yeah student of physical therapy one more semester left He's a student so Steve and I ran at CU together back in the day And so Steve is in physical therapy school and he's got one semester left But uh, yeah, there's a new study that just came out or mainly a new collective Grouping of yeah grouping of how well our evidence is known about patella femoral pain syndrome so it was just going through it here and We don't really have much of a diagnostic way to determine if it is PFPS or runner's knee or patella femoral pain syndrome but we do know that In most cases you have difficulty or discomfort with squatting going up and down stairs as well as Difficulty with what did I say full knee extension? Yeah, full this way okay full flexion of the knee So if you are Running and you're finding the pain is gonna be kind of toward the front end of This tendon here with the kneecap You also got to think about whether or not it could be Yeah a fat pad syndrome you have a fat pad or anything that can get pretty aggravated and if you're younger Adolescent developing strong quadricep muscles. You also have to think about oscose-schlotters if you've got a predominant tibial plateau or tibial Tuberosity here if that's kind of poking out more so and that's tender to touch you might be looking at oscose-schlotters disease And that as another look at yeah, I should mention on the blog I've said in the last like 10 days that my knees felt tight and Remember I was saying that last week. So it's been feeling tight and remember I'm transitioning Basically exclusively away from vertical gain So my quads are not being worked as much and I'm wondering if that might be contributing a little bit to What I'm feeling a with the runner's knee in the front of the knee. So anyway, just it's a good insight and They do show that the there's a correlation with people that have weakened knee extensor muscles to be more susceptible to this this knee pain Question of the day. Hopefully everyone can hear me because Steve has the mic question of the day who has suffered from runner's knee and What did you do to help alleviate the pain and did it go away eventually? Well, hopefully it did but what were the steps that you took? So that's a question of the day all about runner's knee Many of us have suffered from this. Have you yeah, yeah, interesting. So that's a question of the day It's like a hot topic in the running world and I it is recommended to reduce your training I'm kind of in a tough spot right now with Houston about five weeks away So I'm I think I can train through it, but we're just gonna take it one day at a time Yeah, so I mean like Seth mentioned as I mean really as his friend and as a student in this field of Wanting to try to figure out more how to help someone in this situation obviously if the demand is is Not letting you reduce the amount of mileage Or take some time off. It is important to figure out Have we addressed any sort of gait changes? Has there been anything in the past that we've? Or anything that's changed since the symptoms have come on and so whether or not you are experiencing these symptoms, I think the kind of the Good conservative thing is to think about how strong are my quads how strong are my hip muscles and if we're moving in One singular plane with running oftentimes our lateral hips are not really working the way they should be so there's a few things that we Can kind of show you to Even work on exercises to help yeah prevent Prevent this from happening again and Katie taping is good for reducing the symptoms, but it's not treating the overall cause So overall it does show good evidence that it helps unload And it works for you Try different techniques. There's good sources out there to kind of self-teach you do you have two or three recommendations for me For exercises that I could do either in the gym or here to help Potentially alleviate and maybe even make it go away. Absolutely. There's there's kind of an Approach where we can do a loaded position where we're standing on it with kind of gravity in our body weight and an unloaded position So you can tolerate if you can tolerate a loaded That's where I would start, but they don't really have evidence showing one is more effective than the other. I mean simple knee extension exercises where we can really Track on that knee coming straight up and whether or not You find relief with weight or without weight We can begin if you have an ankle weight that would definitely be helpful But you can start just to fatigue without any kind of weight Just your running shoes enough to kind of add Straightening out that might be a good start Yeah, so just to fatigue as you're maybe even holding it up there squeezing that quadricep muscle Listen easy. Yeah And that might be a good way to start the next one Well, you can just start here You're gonna squeeze those glutes and raise them up making sure that the hips aren't Rocking and you're gonna hold that for 10 seconds and again, I like going to fatigue Not everyone is going to tolerate this as well if you are you can straighten one leg out and really isolate each leg Godfather is helping this knee. We're gonna we're gonna win is persistence Patience and consistent All the time All right, everyone just putting a bow on today's discussion about patello femoral pain IE Runner's knee and again, I'll be interested to see how many people have suffered from this injury now Oh, by the way, it's freezing out. So I got I'm gonna keep my hat on in the studio tonight I and Steve right at the end before you had to take off. Thank you Steve for the insights In again Steve and I we're not doctors if you have serious knee pain go to the doctor Go get it checked out, but I don't have serious serious knee pain But I do have some knee pain and I'm gonna give you a couple thoughts on what is working for me for my runner's knee And I've only had it for about seven days, but at the same time, it's a little okay I don't want to say it's exciting But I get I get so many questions on all the social media about runner's knee And I have to politely tell people that I'm sorry I don't know I I don't know what to tell you because I've never had runner's knee Until now so I've had IT band issues back in high school. So on the outside of my knee So I have a little experience there I consider myself unfortunately an expert in plantar fasciitis and I definitely know all about stress fractures That was okay PF and stress fractures are basically my go-to running injuries But runner's knee is new and now I know what it feels like now listen I haven't been to the doctor doctor to get it fully diagnosed, but all the research I've done It's it it sounds just like runner's knee or patello femoral pain I'm doing ultrasound supposedly there's research out there that ultrasound is not Overwhelmingly known to help runners knee, but I've got this little guy and again If it brings more blood flow to that area, I guess I'm willing to try it. I'll just put it out there Um, what else is working? So also? Oh, yeah elevating the leg Okay, so laying down and getting the knee above the heart So lay on your couch and then elevate the knee up on some pillows that seems to be helping Oh, yeah, and then the most helpful has been the kt tape. All right So that's what steve was doing at the end there. Um, and now so it's five hours later since steve has left My knee feels amazing. I'm just putting it out there like it feels amazing and Uh, like and I don't know if it's the cut so steve was also showing me some different Um, I don't want to call them exercises But rehab to do in the house on my own and so I did a little bit of that I'm going to go inside and do some more before hitting the sack And I don't know the knee feels a little bit better right now Compared to let's say this morning because on the run today with steve It was a little tight a little tender just putting it out there last but not least and then I'll sign off is that The slower I run The more it hurts the faster I run. It feels better. So from what I understand It's a tracking issue From your kneecap down that tendon and then you have these guide rails as I think steve alluded to in there And it can get a little offline That patella tendon down the front of your knee and that's what causes this pain So I'm learning alongside you and that's why the title of the vlog is a runner's knee discussion Starter okay, we don't I don't have all the answers but but all the veterans out there I bet you can give some insights and help all of us rookies with runners knee I am one of them But now I joined the ranks and we march on and it's not going to get me down tomorrow I hope to get actually I don't hope I will get into the pool and the sauna and I think that non-pounding Environment and movement through the pool some aqua jogging should help as well. All right We're here together. We got this runners knee runners unite onward and upward. All right everyone Thanks for being here. Thanks for watching We're going to toss it back to the last vlog that we talked about running injuries on the right And you know what we'll also do the one on the left So if you have running injuries, whether it's whatever the case may be there's so many out there Go to either one of these blogs check it out and you might be able to learn a thing or two about some home remedies All right, there you go. See beauty work hard and love each other. See you tomorrow