So I started working out recently, before working out I had some small knee problems. Just days where I was on feet all day it would be sore or be a dull pain. It's come and it's gone. I always assumed it was from the weight gain just affecting it.
When I first began working out a couple of weeks ago it wasn't really an issue, it wouldn't hurt when I started but now it's become SO sore!
Not so much when I work out (running/walking on the treadmill) but now that I'm done working out the pain is growing.
I've looked up some stretches and exercises to help out, but after a few days they haven't had much effect.
I really don't want this to effect me working out. I'm trying to go to the gym 5 days a week for at least 30 minutes, almost always on the treadmill.
So I'm wondering is there anything more I can do to strengthen knee, or is this something that will slowly go away?
I was thinking about trying to find some vitamins or something to help with joints. But not quite sure how to go about that.
Any advice would be great!
Pain in knee intensified by running.
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ultimatehlth
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Re: Pain in knee intensified by running.
Knee pain can be tricky because there are so many different potential causes. If you experience buckling, locking of the joint or obvious swelling you need to see a doctor as those would be symptoms of a meniscus tear. Laxity (looseness or instability) could be signs of ligament damage. Pain under the kneecap without obvious swelling maybe chondromalacia (osteoarthritis) of which there are several causes.
advise would be to start with RICE (rest the joint, ice, elevate and wear a compress.) You can exercise the rest of your body during this time. If you can take either Aleve or Advil for 1-2 weeks. Once pain has subsided you need to start strengthening exercises. Straight leg lifts while seated on the floor would be your starting point. Start with 1 set of 20 on the first day and 2 days later. On the 3rd workout 2 days later again, progress to 2 sets. The following week add wall chairs (basically put your back against a wall, slide down till your knees are bent at 90% and hold. Your heels should be flat and knees not exceed toes. Gradually add to the duration you hold. Lastly, grab a stick or broom handle and place the tip against your instep. While applying resistance flex your ankle up toward you. Do 20 reps on each leg.
Once you can do this without knee pain you can resume your training. Make sure you have new properly fitted shoes. Get used to walking hard and fast for at least a week before you try running again. Personally, treadmills always hurt knees, so I run outdoors.
Best,
Ultimatehlth
advise would be to start with RICE (rest the joint, ice, elevate and wear a compress.) You can exercise the rest of your body during this time. If you can take either Aleve or Advil for 1-2 weeks. Once pain has subsided you need to start strengthening exercises. Straight leg lifts while seated on the floor would be your starting point. Start with 1 set of 20 on the first day and 2 days later. On the 3rd workout 2 days later again, progress to 2 sets. The following week add wall chairs (basically put your back against a wall, slide down till your knees are bent at 90% and hold. Your heels should be flat and knees not exceed toes. Gradually add to the duration you hold. Lastly, grab a stick or broom handle and place the tip against your instep. While applying resistance flex your ankle up toward you. Do 20 reps on each leg.
Once you can do this without knee pain you can resume your training. Make sure you have new properly fitted shoes. Get used to walking hard and fast for at least a week before you try running again. Personally, treadmills always hurt knees, so I run outdoors.
Best,
Ultimatehlth
Last edited by ultimatehlth on Fri Apr 25, 2014 4:39 pm, edited 1 time in total.
Re: Pain in knee intensified by running.
Exploring supplementation wouldn't be a bad thing.
If it is a cartilage thing, you could research Hyaluronic Acid, Cartazyne DS and if it's a joint or bone related problem then things like MSM, Chondroitin and also Vit C, as Vit C is used by the body to produce collagen.
Howeve the knee is a complex area. You've got the patella tendon, anterioir and posterior cruciates, medial and later collegiates, cartilage issues, the ends on the tibial, fibula and femur bones and the meniscii, whi hare basically shock absorbers for the knee, so it could be related to one or moe of these things and possibly some kind of bursitis from an inflamed bursa or two or excess fluid on the knee.
I'd suggest trying what UltH suggested, and do some reasearch into the supplements I suggested as well, to give yourself more of an idea how to attack this issue head on and if it persists you may need to seek the advice of a doctor or perhaps a specialist like an osteologist.
If it is a cartilage thing, you could research Hyaluronic Acid, Cartazyne DS and if it's a joint or bone related problem then things like MSM, Chondroitin and also Vit C, as Vit C is used by the body to produce collagen.
Howeve the knee is a complex area. You've got the patella tendon, anterioir and posterior cruciates, medial and later collegiates, cartilage issues, the ends on the tibial, fibula and femur bones and the meniscii, whi hare basically shock absorbers for the knee, so it could be related to one or moe of these things and possibly some kind of bursitis from an inflamed bursa or two or excess fluid on the knee.
I'd suggest trying what UltH suggested, and do some reasearch into the supplements I suggested as well, to give yourself more of an idea how to attack this issue head on and if it persists you may need to seek the advice of a doctor or perhaps a specialist like an osteologist.