Rebounding w/ a bad knee

[Skyeblu]

Morning' everyone, I have been having knee trouble lately (right one), I think from too much high impact and/or HIIT training. Could be tendonitis or something related to my tband because I am very tight in my legs (have been neglecting my stretching lately). Anyhow, I am taking it real easy but was wondering if using the rebounder was helpful or hurtful for cardio until I heal?
Thanks!

 

[kathryn]

None of us can really diagnose and treat a problem over the internet. I suggest you see a doctor or PT to get it checked out.

Some knee problems can be helped by rebounding. Others can be made worse. One good guideline is 'if it hurts, don't do it.'

It could be tendonitis (inflammation of the tendon), a tracking problem (rather common), or it could be something else entirely, like bursitis or chondromalacia, or the general catch-all of "patella-femoral pain syndrome" (knee pain, usually due to tracking problems, and often aided by a rehab program designed to develop balance of strength and flexibility in all the muscles around the knee).

Only someone who can see you in person can diagnose it.

 

[red_mct]

I agree with Kathryn. Rebounding is much easier on the knees (one of the reasons I bought a rebounder - I love step but my knees and ankles aren't always crazy about it), but you really should see a DR or PT if you are having pain. Otherwise you run the risk of doing more damage that will take much longer to heal.

Good luck; I hope it works out for you!

Marie

 

[Skyeblu]

Thanks Kathryn, I see a Chiro for my back about once every few weeks for maintanance on my lower back and I mentioned it to him last week and he did some stimulation on it, he said it was tendonitis. I researched it online over and over. I'll see how this goes with him before I go and seek further Dr's advice. I am being really careful only using the elliptical and not intensely but I hate it and am bored, I guess I should just chill for a bit.
Turned 35 last year......its all starting to break down x(

 

[kathryn]

Since you're pretty sure it's tendonitis, I can give you some suggestions.

You probably know that "-itis" means inflammation/swelling. And it's a symptom of something, not the 'something' itself. There is an underlying cause. You can reduce/eliminate the cause and/or reduce the symptoms.

For the cause:
For now, I would suggest backing off on step and doing rebounding or your eliptical (try "Cardio Coach" on the eliptical to make it less boring).

When you get back into step, don't do it every day (you didn't mention how often you are doing it, but it seems that some people can't do more than 2x a week without problems. YMMV, so you have to see what works for you).

Watch pivoty moves (I personally find that they are tougher on my knees than impact itself), especially moves where you go from the side of the step to the back. I just did Low Max, and there are several moves where this happens, and where I have to be careful to prepare the 'behind-the-step' move by stepping back far enough after the side move, otherwise I'm in a position that makins torquing easy. And Cathe doesn't say anything about this or remind us to remember to take a bigger step this or that way).

What kind of surface are you stepping on? The absolute worst is carpet over cement. The carpet doesn't cushion the hardness of the cement enough, and it makes pivoty moves more of a risk for torquing the knee. Puzzle mats are good for absorbing more impact, and for allowing an easier turn/pivot.

Make sure to work the muscles around the knee so that they are balanced, and stretch them well. Make sure especially to stretch the hamstrings, hip flexors and IT band.

For symptoms: you can ice the tendon after a workout (about 20 minutes of icing from either a bag of peas held on the area, or an 'ice massage' with a dixie cup filled with water and frozen). You can also take anti-inflammatory supplements. Flax is an anti-inflammatory (buy whole flax seeds--golden flax are tastier and also a bit more nutritious--grind about a cup at a time and keep it in your fridge and add 1 Tbsp. to a smoothie, or sprinkle on oatmeal or cereal). I take a supplement called "Blue mangosteen" (from www.rawfood.com) which is made from Klamath lake blue-green algae and mangosteen. It acts as an anti-inflammatory.

HTH

 

[Skyeblu]

Kathryn, Well I think the problem stems from my hamstrings and my quad muscles pulling too tight. I may have neglected my usual stretching lately as I was a stickler on that but sometimes we stray. So I am not really sure what it is and I am not sure my chiropractor is the best diagnosticator, LOL. But it is getting better. It doesn't actgually have pain, its just annoying if that makes sense kinda like its out of place a bit, being pulled in another direction.

I am mostly a gym goer but have a lot of Cathe at home for moments of need. I do Lowmax once in a while and recently bought IMax 1 and used that a quite few times as well...LOVE IT!..... anyway for the few times I do step at home those would be the only ones as I do. But I have the cement problem, I live in an apt/condo and its rug over cement which i am sure has greatly contributed to my problem. I have mats but sometimes they are more of a pain shifting so I haven't. But yes I hear you on the pivots, I actually skip those moves because of that.

One of the trainers at my gym and a very good friend of mine who I trust has been having similar trouble so he told me to really stretch my IT band with a foam roller. Its helping.

I also realized how hard running outside is on my body and once I can resume I will just have to start going to a track to run outdoors the ground around here is too uneven and likely putting strain n my hips and legs when I run. Oh well!

Thanks again for all your great advice as always, I will try that algae as well, anything is worth a shot. I love the dixie cup ice massage too!

Skye