Patellofemoral syndrome (aka Runner’s Knee) and an overly tight psoas.
Now that’s a mouthful.
So, what does all of this mean?
The medical definition:
Patellofemoral pain syndrome (PFPS) is a syndrome characterized by pain or discomfort seemingly originating from the contact of the posterior surface of the patella (back of the kneecap) with the femur (thigh bone). (Wikipedia)
My kneecap is literally just slopping around in there. It’s crunchy and straight up gross.
Psoas: As part of the iliopsoas, psoas major contributes to flexion and external rotation in the hip joint. On the lumbar spine, unilateral contraction bends the trunk laterally, while bilateral contraction raises the trunk from its supine position. (Wikipedia)
As you can see from the picture, the psoas is extremely important in the function of the hip. Mine is beyond tight – like someone went in and cut a chunk of it out and now it’s short.
That explains both the knee pain, and the pain down the side of my leg.
The calf thing I kept talking about? That was just some muscle knots, they’ve been worked out. It isn’t my calf.
What does this mean for my running and racing?
I can run, if I feel okay with it. Right now, I don’t, so I won’t. I have a prescription for physical therapy, I’ll be calling them first thing tomorrow morning.
I have only one exercise restriction – no distance running.
And that means I can’t train for the Cox Rhode Races Marathon. I was also specifically told to not run the marathon. Boohoo.
However, there’s a good chance I can still run the half. I am on a “play by ear” running status. The race is 38 days away.
What I have been told to do:
Cut back on my miles
Do more yoga (that’s not a problem!)
Strengthen my quads
Pay CLOSE attention when I do decide to run
If I do run, I’m to ice my knee directly after, as well as warm up with things like butt kicks and high knees.
I think I’m still in shock, that’s why I’m writing this with little to no emotion.
I’m just going to take it one day at a time and focus on healing. I can’t really do much else right now, right?
Anyone else ever had these troubles? Do you have any good quad strengthening exercises?