After having been a very active runner for 29+ years. Averaging 25 road races/year including one marathon every year. I have my first major injury. An MRI revealed a hamstring tear. I have been in physical therapy for 12 weeks mainly stetching and strengthening. I am 67 yrs. old. The concern I have is after I heal that the problem my be chronic. What is your experience with this type of injury and what advice/hope can you give.

Reply - Janet
I can tell you that hamstring injuries are far too often chronic in nature.  The best rehab will incorporate a big emphasis on strengthening and especially on eccentric strengthening.  Depending on where the tear actually occured and how severe it was, this rehabilitation could take 6-9 months. Your return to running will need to be very systematic and conservaitve when the time comes.  Hopefully your PT is emphasizing eccentric training in your rehab.  If you'd like more detailed and personalized help with this, I'll be glad to take you on.  Please log onto the "services" page and read about the coaching services that are available.  You can also feel free to e-mail directly if you have further questions -- janet at runningstrong dot com.
Best of luck on a speedy recovery!  Janet Hamilton, MEd, RCEP, CSCS, Running Strong Coach

My left achilles has been hurting for a few weeks - I was sick a few weeks ago and so didn't run for a week, then gradually built up again. Two weeks ago it started hurting so I backed off on running miles and combined my training with the elliptical. It was feeling better so I (stupidly) went for an 8-miler this weekend. Now it hurts again. I am training for a half marathon in January, and know I have to stay off of it, but how long and is elliptical or bike better to cross train? I also use ice and ibuprofen and try to stretch my calves and hamstrings regularly. I can feel golf ball size knots in the calf area right above the achilles, too. ??

Reply - Janet
Did you take any antibiotics while you were sick? Some antibiotics in particular are associated with Achilles tendon problems...
Was an 8 miler a very long run for you? Longer than you had done prior to being sick?  When cross training, my rule of thumb is that the more the activity looks like running, the better... as long as your body will tolerate it.  If you don't have any pain or worsening of symptoms when doing the elliptical, that might be your better mode of training but you have to decide based on symptoms.  Have you considered scheduling a massage? A good massage therapist may be able to help work out some of the "knots" you're feeling.  If a massage isn't in your budget, you can do your own massage either with your hands or gently with a rolling pin.  Don't be overly aggressive -- you're trying to gently ease things. If you can walk comfortably, that's also a great form of cross training.  Really to give you more help than these general hints, I'd need to get to know a lot more about you and your injury history. If you're interested in more specific help, please visit the "services page" and check out the coaching services available. Hope you heal quickly!  Janet Hamilton, MEd, RCEP, CSCS, Running Strong Coach 

What causes all the crackling around the knee cap when one bends and straightens the knee? Is is just scar tissue around the knee cap or symptomatic of articular cartilage wear?

Reply - Janet
There could be several causes for crackling, but one common cause is a wear and tear of the articular cartilage as you guessed.  There can also be issues of tendinosis (degeneration of tendon) that may lead to a swelling of the tendon, making it a bit "thick" for it's normal track.  Normally if the "noise" isn't accompanied by discomfort, I don't pay it much mind as it's fairly common.  If you're having some discomfort with your crackling noise, best to visit your orthopedist and get a thorough evaluation and diagnosis.  Bottom line - if it's wear and tear or degeneration of tendon - either way you'll want to create the most healthy environment you can.  That means good flexibility in the muscles that support and surround the knee, good hip strength, and the right kind of footwear to support you from the bottom up.  Best of luck to you! Janet Hamilton, MEd, RCEP, CSCS, Running Strong coach