21KM Run Training for Checking My Knee Condition

Finally, it's almost 4 months left before I shall go back my home town... time is very fast

however, I haven't decided yet when is my last day in Singapore due to I have been considering to join Singapore Marathon which will be held on Sun 2 Dec'12

Of course, Joining SQ marathon is one of my dream list in 2011, but finally, i couldn't attend it due to my ICP schedule was postponed 1 week after SQ marathon... Anyhow, another obstacle for my SQ full marathon is my left  Tendonitis Knee (Patellar Tendonitis)  

Anyway, I aim myself to start my marathon (16 weeks) training schedule which is started in this week..however, I need to check my knee condition that is ready for Full Marathon in this December or not...due to I got knee injury after 21KM training last year...thus, this year, I have to ensure that my knee is Okay for SQ full marathon... Let say below is my plan


Plan A: I will do practice 21KM slow run in E/Aug or B/Sep for checking my knee condition. If my knee's tendonitis is occurred, I would decide to join only SQ HALF-Marathon 

Plan B: If no pain on my knee, let try another longer distance (24-25KM) next week, if no pain again (at least 25KM training passed without knee injury), I will decide to join Full marathon.

Let see how my knee endurance is for SQ marathon 

OOTMAN WALKER
13 August 2012
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Reference:

Definition and Causes

Tendonitis Knee (Patellar Tendonitis) occurs when the patellar tendon and the tissues that surround it become inflamed and aggravated. The patellar tendon is one that connects your kneecap (see picture below) to your shin bone and is made up of many thin bands. The main cause of this is overuse. For this reason this condition is generally seen among athletes that play basketball, volleyball, and other sports that require a lot of jumping and movement of the knees. This condition is also sometimes informally referred to as “Jumper’s Knee”

Symptoms

The main symptom of tendonitis knee is the pain that can be felt right under the knee (the patellar tendon). This pain can usually be felt more intensely when pressure is applied to this tendon and when playing sports and exercising (especially jumping). In addition, the tendon may swell, however, this is a rare case and usually only occurs in extreme situations.

Treatments

The patellar tendon is used frequently and because of this, it can be tough to heal quickly.   However, tendonitis knee is a condition that can be treated in a few different ways.

1) The first treatment is to rest the tendon. This may require missing out on some practices or runs. Any activity that aggravates the tendon and causes pain does nothing but hurt it further. Taking a break from these activities will give the tendon time to stop swelling and slowly heal itself.

2) Another option, if option 1 is not doable, is to buy and wear a Patellar Tendon Strap. These straps can be found for decent prices and are very helpful in reducing the pain temporarily, allowing you to engage in your activities. Also make sure to ice the tendon after exercising. This will help with the inflammation, leading to faster recovery.

3) A third option is to take anti-inflammatory medicines. These medicines can help reduce your tendonitis knee by reducing the amount of swelling and pain. Some examples of these medicines are Ibuprofen such as Kirkland and Motrin. Make sure to talk to your doctor before taking these medicines.