my planned 38k for this weekend is a bust. My right kneecap is dry and crunchy, and my coach says WALK, don't run for a week. An hour this weekend and 30 minutes Tuesday and Thursday. The goal is to stay below irritation level and prevent this from becoming an injury. He thinks the lunges at the gym stressed my knee. My money's on the skipping rope.... Anyway. I see more yoga in my future. Rowing yesterday felt great, and I'm pain free. My knee just makes a funny sound when I climb stairs. Not the ha ha funny, I'm sure you understand! The other suggestion from my research is to strengthen my quads to match my fabulous hammies and to stretch.....
If you're interested in more information & what I'm trying to avoid read here.
There's also a lot of exercises suggested on Runners World.
I'm rather proud to be a middle-aged athlete, regardless.
And of course, the always chock-ful of tidbits you never expected: Youtube.