@CYNNANE—Ouch! Been there, done that! Sounds like RELLIMTENAJ already posted great advice/suggestions. Unfortunately, I couldn’t “work through it” and required surgery; I’m hoping that’s not the case for you. But the bright side is—My knee felt/feels much better after the arthroscopy. Best of luck to you and “keep your chin up” you’ll get back to where you left off in your exercise program.
There are several things it could be... I'll start with the "I hope it's not this, but..."
Floating cartilage - when it gets into certain positions as it floats around it can cause pain under the knee cap. What can be done? Surgery to remove it or nothing. It can be just an annoyance, but if it happens a lot you might want someone to look into it.
Tight muscles: Roll and stretch calves and especially your IT band (outer upper leg). Also warm up the shins as well as the rest of your legs.
Shoes: It could be that your shoes aren't designed for your gait which can cause knee pain. When did you get them? How much distance do you have on them? You might need to head to a running shoe store and have your gait analyzed to see if you are in the correct shoes.
RICE: When it happens, RICE - Rest, Ice, Compression & Elevation. Add to this some ibuprofen if necessary.
Otherwise, it sounds like things are going really well. Good luck and have fun.
Thornton Sparkers Team Leader SparkPeople's Official 5K Your Way Walking Program Co-Leader
I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker. - Helen Keller
Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.
I found that I could add in some jogging quite quickly with this program, and instead of starting over with the walk/jog program I just decided to continue with this one, BUT I have a problem. I went to the park (I had been doing my workouts on the treadmill) with a friend Friday and I walked 3-4 minutes and jogged one minute. My legs were quite sore over the weekend, but I pushed through my training days Sunday and Tuesday, but yesterday I had SERIOUS knee pain. The pain was behind my knee cap and in the front of my knee under the cap, and hurt worse when my leg was straight (muscle contracted) than with it was bent (stretched). Has anyone else experienced something similar, and if so did you just let it heal or is a sign of something serious? I'm hesitant to go to the doctor as it feel much better today, and my insurance probably won't cover the visit/PT or anything else the doctor prescribes, and I certainly can't afford to pay it out of pocket. I'm REALLY bummed because I had been doing SO well, lost weight, and I had shaved four minutes off my mile in a little over a week!
"The beauty of the soul shines out when a man bears with composure one heavy mischance after another, not because he does not feel them, but because he is a man of high and heroic temper." Aristotle
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