Knee pain - Tendonities:

[Fitness-Mom]

Has anyone ever experienced knee pain / tendonities? What actions did you take and how long did it take to recover.

I have went to the doctors this week and they said I have some tendonities in my left knee from a new running program I have just started. It seems that every time I try to continue to exercise ( step and/or weights ), my knee with flare up. Any suggestions? Do you suggest taking some time off to heal?
Thanks,

Jennifer
Exton, PA

 

[AndreaL]

I can't help, but I sure hope someone can. I have done searches and searches on it and just can't find much.

I have taken a week off of running here and there. I have iced like it was going out of style. I have taken anti-inflammatories. Nothing has helped. I finally gave up running altogether about a month ago. The pain is less, but still there. I want it to totally heal so I can run again!

Andrea

 

[ldy_solana]

what did your docotrs say? i would think some low impact stuff wouldn't hurt you too bad. i have runner's knee and i usually take some time off from cardio and heavy weight work and use floor routines like pilates to work my legs while resting my knee. depending on how bad it is i may take a few days to a few weeks.i usually ice it,wrap it, and elavate it as my treatment. my mother had "tennis elbow" and the doctors just told her no heavy lifting and to take inflamatory medicines. but you should dicuss options with your doctor b/c one this might not work for all.

kassia


When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey

 

[NY25]

I've had knee problems for my entire adult life. These are the things I find work (this is longish):
a) strength training the leg muscles - particularly the quads, as these muscles ultimately support the knee structure (but the whole leg balance is, of course, important). I find squats and lunges the most effective, you just can't max out the weight as easily and reps must be performed at a slower pace to ensure proper form and no accidental torque on the knee.
b) stretching - yoga or other programs - this will ensure the quads, hamstrings and calves and lower back are all supporting/flexing in concert. Too tight hamstrings/low back can cause definite problems with the legs structures.
c) core strengthening - sounds odd, but this is important - strong abs help support the low back; the low back is "connected" to the hamstrings; the hamstrings support the leg groups, etc., etc.
d) I personally try to avoid overly high-impact cardio activities, but that depends upon your particular knee issues. I minimize step, and do only low impact; I avoid exercises that create too much twisting or torque, and when I'm engaged in activities that do, I wear an Ace knee brace (the elastic kind but with side supports - available in any drug store).
e) last but not least, I've begun taking Glucosamine/Chondroitin supplements; seems to be helping

Hope that's useful and not too verbose. Good luck!

 

[ldy_solana]

you i just saw this is ms.fitness magazine about using deadlifts,squats, and lunges to build up legs to avoid knee injuries. and i agree with core strengthing is just good for overall body. great info!

kassia

When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey

 

[NY25]

Ah, you're right - I forgot deadlifts. Excellent! Just keep the knees "soft" not locked and you're good to go.