Fitness Minutes: (4,121)
2/1/12 12:44 P
I agree with Coach Nancy. RICE works wonders on sore knees. I am recovering from knee pain after running too often without taking time to rest. It's been a few days and my knee is already feeling better. You could try the stationary bike or the elliptical machine at the gym. Both are low impact and are good cardio exercises.
Good luck, hope you feel better soon
Fitness Minutes: (585)
14 2/1/12 11:50 A
Thanks all, for the feedback!! I'm still resting it, using my trusty ibuprofen and icing when I get the chance. I'm pretty confident there is no structural damage... I have full ROM, the pain gets better and worse, rather than remaining constant, and at rest there is almost no pain at all, no abnormal noises or movements within the joint itself. I'm a nurse, so I'm pretty comfortable "self-medicating" up to a point. The hospital where I work does have a gym that I can go to, so I guess I could start riding a bike until it gets stronger. Also the physical therapist where I work did show me some good quad strengthening that I can do now. And to the person that advised reducing my speed once I restart, I think you are SPOT ON... I did fine all through the first two weeks with no symptoms at all, but the last workout of the second week I did try and bump my speed up, and the next day is when my symptoms started. SO, when I restart, slow and steady wins the race....
I have just been released following a knee injury/pain. If it continues to hurt after stretching, rest and ice, see your doctor. Over the last year running has become my passion. I'm not sure if I can pick it back up or not, however there are plenty of other activities that can work for me. Walking, swimming, bicycling, hula hoping etc...the list goes on and on. You'll find what's right for you. Good luck on your recovering.
Fitness Minutes: (66,181)
7,159 1/31/12 9:56 P
Ask your doctor to look at it- if nothing serious why isn't the other one hurting too? I would not just sit there self doctoring and wait. I would be asking why this happened, sometimes starting something new can bring injuries out of the cupboard.. Out of alignment knees from chubrub is enough to cause a injury.. Alot of thin people under evaluate this when newbies start something up..
I don't recommend anyone to self medicate and give it another go without knowing the full deal of what is going on inside a major joint.. If your really unlucky and it happens again it is you that stands to have to side it out again and possible wait to see a specialist- not well meaning people whom have never met you..
If a joint does wear out- the replacement is never as good as the old one.. I don't have to be a rocket scientist as a resthome helper to see how limitations affect people rehabing from new joints.. They don't look forward to weeks of training- some younger people months and others never fully regain complete use..
Safe and not sorry is now my motto- I have seen the disappointment on people faces when told basically this is as good as it gets.. People whom have never had serious injuries don't relate to a doctor finishing them off- with as good as it gets - now live with it..
Sometimes we have to assist ex- handbold players in our area. kids that do joints in and are handicapped for life.. Tough watching kids giving themself injuries that handicap themselfs for life.. A knee replacement if treated good only lasts 10 years and they can't keep replacing it or stop some's post operation pain level..
Know what your up against.. Walking is still a great form for cardio, not everyone has to be a runner..
Unless you have had a traumatic knee injury or have arthritic changes there the majority of the knee pain which I have seen while in practice and as a coach and trainer are caused by a weakness of the muscles supporting the knee. Faulty running mechanics will cause it also.
I suggest a dedicated full body strength training programme and after you have recovered enough to begin the running again have a knowledgeable individual assess your running mechanics.
Fitness Minutes: (35,779)
2,321 1/31/12 7:48 P
Also, make sure you are stretching...I was having some knee pain during my 1/2 marathon training and found out it was a result of IT band tightness (the iliotibial band runs from your hip down the side of your leg to just below your knee). If this band is not stretched well it doesn't help support your knees the right way...I make a conscious effort to stretch all areas but especially for the IT band areas. Just a thought...
Don't be afraid to repeat a week or two of C25K if you feel you need to. This doesn't make you a failure, it is just giving your leg muscles and tendons more time to adjust to the stress and impact of running.
Also, slow down your running pace. Less speed = less impact. At this stage it is more important to get used to the motion of running, rather than worrying about speed.
Fitness Minutes: (112,042)
46,222 1/31/12 5:42 P
The best thing you can do right now is RICE (rest, ice, compress and elevate) until the pain is gone for a good week or two. Try not to let this deter you. It isn't too uncommon for our knees to be a little gimpy when we begin a running program or change the intensity of our program. It takes patience to become a runner but it is very important that you allow full recovery before jumping back in.
Running through pain or an injury can cause you to change your stride which over time can develop into other issues down the road. Take care and if your knee is not better in a week or two or if it worsens, then you may want to contact your doc.
I have had multiple knee injuries, and my doctors and physical therapists have always told me that riding a stationary bike or swimming is a good way to get cardio in while going easy on the knees while recovering. If the pain keeps up though, definitely see a doctor!
Fitness Minutes: (585)
14 1/31/12 4:38 P
Did the first two weeks of C25K, it was hard but I was completing the workouts. The day after the last workout of week two, I woke up with bad knee pain. I am sooo bummed. Once the pain stops, I do plan to get back into it, but what can I do in the meantime for cardio?? It hurts even to walk slowly. (and yes, I'm taking ibuprofen and using ice, lol)
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