I am aware that this post is old, but I had the same problem happen to me recently. I am hoping for a few alternate responses on treatment or training substitutions. My case differs slightly because I am pretty sure what caused the injury. I apologize for this lengthy story before hand. Here is the specifics to how I received this injury:
In the past year I have been training hard on my running, since running is my most hated event. In the last year I completed the Navy 10 nautical miler, Army 10 miler, and countless 5/10k runs. I also took up bicycling and worked my way up to 40+ mile daily rides.
I had no problems doing any of this so I got cocky and started training for a marathon. Training went flawless and I was reaching 40+ miles a week running plus another 40+ a week cross training by bicycling.
On race day, I ran and had no problems until roughly mile 20. When I hit mile 24 I could no longer walk. I had to drop out of the race with only 2 miles left and less than 5hrs on the clock. I went home afterwards, proud of my attempt.
It took roughly a week for me to walk normal again. I took about 2 weeks off before I started lightly running again. I started with 1-2 SLOW miles. About 4 weeks later I tried a moderate 5 mile run and around mile 2.5 it felt like someone stabbed me in my left knee. I tried to push through it like a normal pain, but I realized this pain was unlike anything I have ever had.
After limping back to the car, I sat down for about 30min before I could drive home (I didn't have enough strength to push the clutch down). About 2 hrs after I got home the pain was gone, like nothing happened. The next day I tried it again figuring it was a fluke and it was the same thing. I slowed back to my 1-2 miles for another week and tried again... The pain would always happen between 2-3 miles, so I stopped running all together until I knew what was wrong.
I also do crossfit, so I shared my story with the gym trainers. I could squat all day and throw up weight without problems. The only thing that provoked pain was running. They recommended a few stretches concentrating on my IT band and glutes. I did some online research on common running injuries and it seemed to fit the IT band description.
Even so, I really needed to know exactly what was happening so I asked my doctor friend to check it out on the side and he got me in for an MRI. I have the results and video/picture images on a CD if it helps.
In short, the results were bone marrow bruising in the left knee with some inflammation due to overuse and abuse. The MRI was taken after I stopped running for 10 days. I have consulted with him and a sports doctor. Both have told me to stop running, and that it would heal with time.
They gave me a broad 6-12 month timeframe for complete recovery, but there is no way I can STOP running for that long. I have combined everyone's recommendations and have come up with a happy medium formula that has been working so far, which also takes into account my need to run. Here is what I'm doing so far RELIGIOUSLY 3 times a week:
1. Lightly jog 1 mile 3-4mph
2. IT band/Glute stretches, PNF stretching, and lower body mobility wods (crossfit term)
3. Run. I've worked up from 3 slow miles to 5 fast miles on a treadmill at 8-9mph. I'm scared to do more than that.
4. 1 mile cool down & stretch as in #2
5. Cool to cold shower followed by ice on the knee for 15-30 min
6. 800mg Ibuprofen
7. meal plus 2000mg glucosamine daily
Hopefully this routine helps someone. For me all the extra stretching was key, especially the PNF.
My question is for the medical experts. Is there anything else I can do to lessen my chances of further injury? I was also recommended to run with a brace, but it causes too much friction for a serious run.
I have read up on Myofascial Release massages and have considered it, but don't know if it would be worth the money. Tricare doesn't cover them so I would have to dish out the change for it.
I am also open to other running suggestions or alternate exercises. Can anyone overwork the mind of a fellow Soldier? I will put in as much effort into any logical suggestions.
I guess after 12yrs of Army training and abuse, something was bound to mess up. If you've read up to this point, thank you for your time and attention.
-Angel