How I cured runners knee the second time

Well
As I stated in the earlier blog I went back to my old habits and my runners knee came back. Not as bad as the first time. I noticed some swelling and cracking after running and sitting to much at work. Its a bad combo for my knee. So this was a great opportunity to figure out exactly how I cured it the first time.
I was pretty sure I could cure the knee alone by knee exercises.  I tried this for about a week and I did not get the good healing feelings in the knee the day after and felt like it was getting worse. I may be unusual or blessed but I know a few hours after a workout weather it was good for my knee or bad. Especially the next day if it felt good. Its a warm tingling healthy feeling. Its like I have pillows wrapped around my knees. The reverse is true to I could feel the runners knee coming back also. So that's how I gauge what's good and bad for my knees. After failing with the knee exercises I started walking a lot. My knee got feeling better but slowly and it seamed to plateau off for me again. Well at this time I am getting a little concerned because what I believed cured my knee the first time does not seem to be working very well this time. I started retracing my healing the the first time and came up with what I thought might have done it.
I am a runner and I wanted to run so bad the the first time with runners knee I would walk 2/3 thirds the way on a walk and run slow on my forefoot for the other 1/3. I say running maybe it was more of a shuffle on my forefeet.  At the time I did not give it credit for the healing. I had learned the first time with runners knee about a runner who had runners knee and cured his by mistake by running in a very rooted trail which forced him to run on his forefeet. That fascinated me being healed by running on your forefeet.
I went out for a run/shuffle/walk I did about 3 miles with the dog. I walked for maybe 150 yards (1 1/2 football fields) and shuffled/ran on my forefeet for about a 75 yards. I alternated back and forth it for about 3 miles. I did it! I got the great feeling that night in both knees and as well as the next day. It also seemed to make sitting long periods more OK to get away with at work. Too early to draw conclusions yet though. The next day I did about the same but only 1 1/2 miles. It seemed to be good but I did not get the overwhelming feeling that 3 miles I did the day before. The 3rd day the knees are feeling pretty good so I thought I would experiment. I run/shuffled on my forefeet slowly at a 11 minute mile pace for 2 1/2 miles then walked another 2 miles. Yep I got the great feeling and the next day too, which is as I am writing this now. I may have done a little to much. I got a feeling like I pushed a little to hard but not to badly. I think I am on to something with the run/walk.

When running/shuffling on my forefoot I noticed the knee surrounding muscles are flexed. So the muscles are stimulated and a fresh supply of blood is given to that area when done correctly. I think it also helps the patella track properly. When I heel strike the knee muscles are pretty much relaxed and the patella does not have the same support that forefoot strikes create.

So I am thinking strongly the combination walking and running/shuffling for 45 minutes or longer (no to little jarring) is a strong elixir for knee health.

I will update on my progress.

Ron