I'm back! After my first marathon in April this year I came down with Runners Knee, which gave me (obviously) pain in my left knee. Before i was diagnosed I tried to run through it but no matter what I did it was just painful. After some X-rays and analysis of my symptoms,the doctor said I had Runners Knee and had to refrain from running for two months.
At home I did some rehabilitative exercises which the doctor had suggested. Runners Knee rehabilitation needs to restore muscle strength in and around the knees to ensure stability and minimal joint friction.
First rehabilitative exercise: very simple lower leg lifts, which means siting on a chair and straightening the leg by bending it at the knee bringing the foot up.
Second rehabilitative exercise: was squatting, which I used to do as cross-training before the marathon so that was easy to do. Making sure not to bend the knees more than 90 degrees and keeping the weight back so that the knees don't pass over the foot. I reached a peak of two sets of 60 reps. (without weights)
Third rehabilitative exercise: I did bridges lying on my back, bending the knees and bringing the buttocks up. This felt good to bring more stability in my upper legs, bottom and hamstrings.
Trying to keep in shape, I did an extensive cross-training program to strengthen my upper body as well. I had enough energy every day to do about one and a half hour workout before dinner.
Now I'm back and running. I'm going to make a new training schedule and aim to run the same marathon next April 2010.