Knee Pain
I started exercises two weeks ago with a C25k program using the Runkeeper app. I started at about 22 minutes a mile and have worked down to about 19 and a half minutes a mile. I have done a bootcamp class once a week and hoped to make it twice a week next week. In doing this I have noticed a pain to the inside of my knee, at first it would be there and I kept going and it worked itself out, now it doesn't seem to be working itself out even just sitting there is some pain just below the knee cap as well as bending, squatting and turning. The one day I did take a full day of rest I was extremely sore the next day so I was trying to do something each day even if it is just a walk. I have made great progress and am so excited about working out I hate to take a few days off now as I am afraid it will stretch to weeks and then...well, I think we all know how that goes. Someone I know suggested stretching more but not sure what stretches are good for knees. Any suggestions?
Kendra
www.kanscope.com
Since the knees are where ligaments connect, there isn't a need to stretch the knee per se - actually, hyperextending the knee can do damage! As I'm not a PT, I'd recommend going to an ortho doc or PT with chronic knee pain, just to make sure there's not damage being done. That said, I've often had ligament pain (knees, plantar fascitis) when the connecting muscle is not being stretched enough, so make sure you're stretching out your quads & calf muscles. Some good suggestions are on Runners World and even on YouTube - just look up stretching exercises. Also to add, when I started running I had inner knee pain that eventually dissipated as my legs grew stronger, but tolerating chronic pain is not something that is advisable!
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
on 10/30/13 7:47 pm
If the knee pain is caused by a minor injury, try ice packs and heating pads. You can also take over-the-counter painkillers, like Tylenol or Advil. However, if the pain is severe then doctor's have prescribed a jumper's knee book which consists of various details on stretching exercise. Stretching exercises are great for muscles and tendons that are around the knee joint. These exercises are highly recommended for chronic pain.
