Keeping Runners knee at bay.

Hi
I kind of forgot about this blog and thought I should give a update. My knee that was bad is 100 percent. I am not sure which one it was now :). I have had some problems with a fractured metatarsal in my foot from bare foot running. To much to soon with my bare foot shoes. If you chose to run barefoot go slow at first especially if you are older. I heard a bone doctor say it takes a year for the bone to model to a stronger muscle. This set me back 3-4 months from running. I was still sitting at work but moving around more. After that healed up I got tendentious on the top of my right foot (extensor tendonitis) and had it for a year. I did the stretches and exercises for it to no avail. I had a light bulb go off in my head what if I stand at work instead of sit. Within 2-3 days I knew I was on my way to curing it. By standing I was strengthening my feet, knees and legs. I still stand at work with a higher desk and bar stool to sit occasionally. I have not done knee exercises since I have been standing at work. I should be doing them but by knees are fine right now without the work.

Below is what worked for me in curing my knee.

1.) Walking 2 miles each night for about 6 months.
2.) Doing a walk and short run (300 feet maybe running) on and off for 2 miles when I felt ready.
3.) Knee bends just using my body weight and even less using chairs. 5 minutes per set getting the burn. When I was ready. I think it allowed me to sit at work and not allow the knee to get worse.
4.) Standing at work instead of sitting. I think this is big.
5.) Awareness of the knee and understanding of what heals it and what hurts it. My knee would feel warm and good when I did the right things for it either walking or knee bends.

Below is what I think caused the runners knee.
1.) Sitting in a chair
2.) Landing on my heels when running.
3.) Possible shoes with stiff sole.

I hope those of you reading this get well soon!

I will try and do a more timely response on the questions.

Good luck!

Ron