Posted: 30/09/2012 at 19:52
David, I can entirely empathise. I am in an almost identical situation. After 9 months of gradually building up my mileage with no injuries, I got a sharp pain under my right kneecap two weeks ago. I tried ice, resting and ibuprofen as well as strapping my knee. The same thing happened two miles into my next run. I'm supposed to be doing the Great South Run in 4 weeks so saw a physio in desperation last week. He diagnosed patello-femoral pain ('runner's knee') but advised that I continue running short distances and build it up again slowly. He also gave me deep tissue massage and advised some exercises that I can try at home.
I'm currently managing 1 mile without any discomfort and can only hope that, as my quadriceps strengthen, I'll be able to go progressively further. I'm tempted to give up on the GSR for this year and clear my diary race-wise to take the pressure off. I'm enrolled to do the Brighton Marathon in April and really don't want to forego this (I'm also running for charity).
I also had some fantastic advice from a physio on here called Tom who advised me to try kinesiology tape which also seems to be helping. I have no doubt that there's a light at the end of the tunnel here but it's soooooooo frustrating in the meantime!
I hope it all goes well for you and I'd definitely echo the advice others have given - seek out a good physio. It's lovely to speak to someone who works with these injuries all the time and can reassure you that, with the right rehab program, you'll be back to running well again in the future.