Injury...

[birdi_gurlie]

Ok, I got Patellar Tendinitis i.e. "Jumper's Knee" last XC season...I was wearing the wrong shoes and didnt realize it [the store said I had a medium arch...I have a high arch.] Now, I caught it about indoor season time and got new shoes...however, it got bad. Like, last year, it got so bad that it hurt to walk between classes...so I took 3 weeks off. It got decently better but I still taped my knees since I did sprints also. It never got really bad after that. When I went to PV camp, I taped them there too, more for a precaution than anything else.

This XC season, it started coming back. My shoes are fine...I put insoles in and I havent run even 200 mi this season. Even including last season, my shoes aren't worn out.

I know I need to work on strengthening my quads to help. I ice my knees every day. I tape them. My last/next meet is on Tuesday. I'm taking 4 weeks off of that...one week because I am not forced to run it and I really SHOULDN'T run, the next three due to Drivers ed. [2:30-4:30] It was originally going to be 3 total, but now its gonna be 4 total. Not a huge problem seeing as it'll be the same time I started as as last year. I'm not even "running" at practice this monday because we're vaulting instead of running. I be sure to stretch well each time I run.

My mom wants me to do swimming instead of indoor track, but I really need to work on vaulting...I'm going to have to REALLY work hard for the 4th spot this year. I mean, if I did do swimming, I would probably practice with them and do weight lifting with them, but not go to the meets [get back WAY too late] and practice PV on Fridays and go to the meets. [Of course, I'd have to make sure its fine with the swimming coach...I don't think my coach would have a problem with it, especially because it would help my knees.]

Ok...so my question is...any tips for helping this type of tendinitis disappear? I mean, I THOUGHT it disappeared over summer...but apparently it didn't. Any ideas/hints/tips?

[powerplant42]

First, get the correct shoes if you believe your insoles have not worked well enough. Second, search the internet... including PVP. I believe that this particular condition has been spoken of on here before. http://www.mayoclinic.com/health/patell ... -and-drugs I found this in about 15 seconds, and I'm sure you can find much more with some proactivity! After all, none of us (generally) are doctors, so we can only speak about personal experience, which is good, but not as good as professional medical advice. I hope you get better soon.

[birdi_gurlie]

Well I know it'd be personal experience...I thought that you all might know something from personal experience what helps most.

[superpipe]

I had ACL surgery 5 years ago on my jumping leg. I got minor patella tendinitis mostly because I had a patella graft for the ACL repair. Anyway, the best thing that worked for me and from all my research on it as well, was stretching the quad muscle. I would bet you have tight quads. All of this assumes it's not over training causing your issues. 2 -3 times daily, do a standing quad stretch using both hands to pull the heel of your shoe to your butt. The key is to pull the heel against the butt and also pull it up as much as possible, all while trying to keep the quad relaxed. Stretching the quad, stretches the patella tendon. Don't crank the stretch right off. As long as you feel a moderate stretch, you're getting a good stretch. Be patient. Within a month, you should feel much better if not practically healed. Obviously you can't go training hard while doing this. A doctor's favorite advice while rehabing: "Let pain be your guide" If it hurts or bothers you while doing something, you're making it worse. Hold the static stretch for about 25 seconds. Don;t be lazy, when I say do it 2 -3 times DAILY, that's what I mean. Twice a week isn't going to do anything, but make you frustrated in the end.

I am not a doctor, this is just my personal experience and opinion. Take it for what it's worth.

[birdi_gurlie]

Thanks! Because part of my knee hurts around my knee sometimes, I'm also trying to build up muscle around my knee...to A.help keep my knee in place/not hurt and B.to help strengthen my knee so my patellar tendinitis goes away. I'm doing various quad exercises. I'm also doing squats...however, not much weight, if any, and I'm not doing it if my knee hurts. Even then, I don't go all the way down so as not to hurt my knees.

I understand that much. [the pain=stop thing.] It might be overuse...or it could be because last year my legs were extremely non-muscular and i overused it then...but I tried healing it and I am icing it nightly. Also, like I said, I'm building up the muscles around the knee too.

[SinCity]

Recovery aids in addition to icing could also relieve tension in the knee. Things such as massages, but those can become expensive so there are devices like foam rolls or magic sticks which are very good for releaving pressure, soreness, acid buildup, and tension in the muscles. I know you can get foam rolls at Target.

[VaultPurple]

i started getting it at the beginning of the season and it hurt just to walk. I have basicaly gotten rid of it for 8 bucks. Go to cvs/any drug store and buy one of those solid black knee braces without the hole in it so it will be tight to your knee. Then sleep in it. Or just wear it around all the time if u need to. But occasionaly my knee will start hurting really bad at night and i will just put my brace on and go to sleep, and when I wake up it is better. To start off with i would reccomend you wearing it at all times thought, even when running, but then slowly working ur way off of it.

[birdi_gurlie]

Haha...thanks! Yeah...I did buy one of those braces last year, but umm...well, I have small knees and they only come in one size. So I just tape them. My thing is that they don't really hurt to walk around...well, a little, sometimes...but they def. don't hurt enough to wear it at night. I only have to wear it when I run or vault....but then they hurt afterwords. So :/

And it looks like I'm not going to be able to go to the weight room too terribly much seeing as yesterday I cut a little of my pinkie off accidentally...I was cutting a popsicle stick in class and I had my hand over the scissors and I guess I accidentally curled it under :/ Its not TOO terrible...make 1/8 inch, didnt even touch my nail,as far as I know. I went to the office, one of my coaches was there so he took me to my other coach [he has a sports med degree...he was the sports trainer until we got a different one, and people still go to him for stuff.] and he taped it up. My dad took one look at it while we were changing the gauze and was like, "Thats not that bad. It'll be healed by the time you can vault again." [I'm taking off 3 more weeks bc I have drivers ed...better to take off 2 weeks in the beginning of the season than 3 weeks in the middle.] Haha, I was out at the pit during practice [I was watching] and my coach came over to us [everyone else was stretching] and said something...one of the guys and I said somehting back...and then he was like, "well, I have all ten tips of my fingers. BURN!" haha. I just hope I don't get a nickname from this...I'm gonna try to stay away from them as much as possible.

[powerplant42]

Can't humans regrow entire fingertips?

[birdi_gurlie]

Eh, I dont think we can regrow entire fingers. But I didnt cut much off so it WILL grow back...but it'll take about 3-4 weeks to do it.

[powerplant42]

Ah I looked it up and the oldest person ever to regrow a FINGERTIP (not entire finger) was 11, so... but if it's not that bad, then I guess you're fine!

[birdi_gurlie]

Well...i didnt cut any of the bone, so if that says anything, yeah.
Also, by "tip" i mean literally the tip, not the first part of the finger [not down to the first joint]
My dad said he'd cut his fingre down past the top of the nail before and not only did it grow back, it hasnt left any scarring and he cant remember which finger it was.

Mostly, I just feel stupid for doing it. And I really hope my coaches dont give me a nickname based off of this.