Workout Update

I just realized it's been a LONG time since I last did an update on my running. It probably has to do with the fact that I am dealing with some knee injuries for the past 6 weeks, and haven't been able to run, let alone break any records, or do anything exciting.

I was referred to physical therapy, and told I have a very common (especially among young, women runners) running injury called patellofemoral pain syndrome, i.e. "runners knee." After visiting with the physical therapist, I learned that a few different things probably caused it.

1. I found out I overpronate when I run (my feet roll too the inside too much) - which causes more stress than normal on my knees. I'm getting new running shoes that are made to help correct it.


2. I increased my mileage too fast - I have since learned that you should only increase your mileage 10% from one week to the next. oops.


3. I was running on a treadmill at 0% incline. He said doing so is almost like running slightly downhill. When you run downhill, gravity pulls you more than your muscles would otherwise (rough on your knees). On the treadmill the belt is pulling you. If you incline it a little, 2% is what he recommended to me, your muscles will have to initiate the movement.
4. I am a side sleeper - almost always the same side too. The PT pointed out that when you sleep on your side, your top leg usually crosses over your bottom leg a bit, putting you in a stretching position all night long. That muscle/tendon being stretched out can impact how it holds your knee in place when you go to run. So, I'm sleeping with a pillow between my knees to fix that.

I had no idea there were so many little things that could result in injuring my knees. I have learned a lot, and realized how incredibly complex knees are. Working knees were definitely something I took for granted until now. Now I can't wait until they are healed! I wanna RUN!

Even though I can't run, I have still been going to the gym. Thank goodness I had already established the habit. I have been doing the elliptical, and some stationary bike for cardio - working my way up to eventually walking on the treadmill then running again. I do abs and free weights, and then some exercises from the PT to strengthen the muscles around my knees. I still love the way exercising makes me feel, but I've gotta be honest. It doesn't match how awesome I feel after a run.

So, I know some of you have been working out too. What are you doing? How do you like it? What are your goals?

p.s. a HUGE "way to go" to my friend Alissa who manages to work out at home even while her 3 little chilluns are climbing on top of her. You are lookin' fabulous!