Fitness
Moderators: melkor


What to do about a sore knee


Quote  |  Reply
I have started jogging / walking and I am having problems with my right knee.

I am doing a 2 minute warm up at an easy pace, then stretching all my leg muscles before I continue.  I am stretching again when I am all done.

My knee is hurting right under the bottom portion of the knee cap and I can't seem to shake it.  I've tried taking time off, icing it, taking ibuprofen. 

I have really good runners that were professionally fitted and recommended at a running store.

Any suggestions?  Is this something I will just have to live with?  Am I causing more damage by continuing or is it like a sore muscle and will get better as I get more fit?

The treadmill is the only machine I own so I was hoping to continue using it, but walking is just not enough anymore.  Plus I was hoping to work up to a 5K.

If you have any answers, I'd appreciate the help! :)  Thanks in advance!
8 Replies (last)
I would go see a dr for starters.  I put off seeing a dr for my plantar Fascitis and shin splints and now after a year can't walk any distance without paying for it later.  I now am limited to the elliptical and other low impact excercises,

It could be something minor that can be fixed with a shot or if you let it progress and worsen end up having to have the knee replaced.
#2  
Quote  |  Reply
Please remember that very few if any of us are qualified doctors.

I would be interested to know if you have either of these feels -

The feeling of grinding when you move your knee back and forth or  Does it feel like there is a piece of grit stuck under your kneecap?

I get pain under my right knee, but I am almost 100% convinced it is due to an injury and subsequent operation some 5 years ago. For me, building the ligaments and muscle around the knee aids the strength for more vigerous exercise.

regards
I used to date a guy who had to wear this thing on this knee that kept his kneecap in place while he ran.  If he wore it - no problem. If he didn't - too painful - couldn't deal.

So an orthopedic doc will be able to let you know what's going on.

Good luck!
Sounds like Runner's Knee
swim!  :)
Thanks everyone.  I read the info on runner's knee and that hit the nail on the head.  I will do what it recommends and talk to my doctor if it doesn't get better.

Sorry, snowhite - I live in a small town and we don't have a pool.  I wish we did!!  The nearest one is 75 miles away.....too far to go with gas costs these days :)
I had this problem as well with my knees and it was a torn meniscus tear in the knee (cartilage tear).  It was corrected with a easy surgery.  I don't have much knee pain now.  I don't run but I walk 3 miles per hour so it can have a high impact on my knees.
The new-fangled name for runner's knee is patellofemoral syndrome. The treatment is rest for awhile to get the knee to quiet down, and then a program of hamstring and calf flexibility, followed by exercises that strengthen the very end-range of your knee extension, a range that is not typically exercised by most aerobic activity.

I am not a physio. I have just undergone a lot of rehab for knee surgery, and the rehab procedure is similar to that for patellofemoral syndrome. The basic exercises, in addition to seated hamstring stretches and towel stretches (pulling your toes toward you with the towel), are known as "quad sets" (you contract the muscles of your leg and try to press the back of the knee down to the floor), straight leg raises (starting with a towel behind your leg, you do a quad set until you feel the towel, then lift your leg, not allowing the knee to bend. If capable, a small amount of weight at the ankle may be added), and abduction and adduction. You can google for the descriptions of these exercises, or see your doctor or physiotherapist. You would do these exercises two or three times per week until the pain is gone, and then drop down to some maintenance level (maybe once or twice a week) thereafter to keep the problem from coming back.

Moist heat for 10 minutes prior to exercise and an ice pack or reusable flexible gel freezer pack for 10 minutes after exercise helps quite a bit.

Cyclists who do a lot of hill climbing can also get patellofemoral syndrome, btw, and the course of treatment is the same.
8 Replies
Advertisement
Advertisement
Allergy Remedies
Is It Possible to Go Natural?
The side effects of allergy medications keep some people from using them. Natural remedies can be a great alternative, but some are more effective than others.