Which program should I use ?

[TheEd]

OK .. then it can be a series of things that can lead to the problem

if you see the physio it would be best to find out the cause before simply treating the injury/problem

check shoes .. learn the ITB stretch and hopefully you go through a few things to avoid this in the future however as you new to running it is most likely overuse but better cautious than sorry in the future

good luck and please provide feedback regarding the treatment and whether you consider the physio to have been helpful and efficient

Many thanks

TheEd

[torun10k]

Hi TheEd,

Went to the Physio, She said that I had Patella femerale Tracking issues. (apparently I have had it since I was young and the intense exercise has bought on the pain)

Anyway all I need to do is strenghtern My front quad and lengthern My ITB. She looked at my shoes and said that they weren't the problem nor where I was running and said that I would always need to do the exercises and streches to insure that I don't end up with the pain again. She said that running will not cause any injury however to speed up the recovery I need to take another 2 weeks off. She will let me know at our next visit how much training I can take on and how quickly I can get back into my running program.

So for now It's just rest, will get back to you in a couple of weeks when I can start training again.

See Ya
torun10k

[TheEd]

OK .. always very difficult to assess what the problems can be without seeing in person but good news that it has been diagnosed and a remedy suggested

for the quad stretch my personal favourite is to do 10 quad muscle tensions while sitting and watching TV

tighten and relax 10 times

it has always done the trick for me and is dead easy to do anytime fo the day

good luck with the recovery

TheEd
ps.. will get back to you on the kids thread a little later today