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Heat or Ice for soreness on side of knees?

4thDegreeKnight
Posts: 69 Member
So as I add walking faster/further or cycling to my routine I notice that the inside and outside of my knees are tight when done or even burn some. I figure this is more ligament than muscle.
My question is would heat or cold help this, if so - which do I use.
I do stretch well before and cool down when done. I'll probably add in osteo-bi flex as a supplement. But is there something I can do to help my legs recover now with heat or ice?
My question is would heat or cold help this, if so - which do I use.
I do stretch well before and cool down when done. I'll probably add in osteo-bi flex as a supplement. But is there something I can do to help my legs recover now with heat or ice?
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Replies
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i'd say ice, as part of rest, ice, compression, elevate...
and see a physio. i had ligament damage and its taken a while to get it back to 100%
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Ice feels better temporarily, but also causes vasoconstriction. Stick with heat. Maybe some SMR. Might have a tight IT band.0
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Yeah, I know it's a tight IT band. I need to look up stretched for this.
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Ice if there's swelling. Otherwise, heat or ice as you prefer.0
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4thDegreeKnight wrote: »Yeah, I know it's a tight IT band. I need to look up stretched for this.
I use a knobby foam roller. Fixes knee tracking issues for me. YMMV.0 -
I have problems with my knee..I think ligament..last night I rubbed biofreeze on it...I can ride the stationary bike..but walking -jogging causes stress.
I wear a good knne pad/brace when jogging/walking and it seems to help.0 -
According to my chiropractor, physiotherapist and massage therapist (3 different people), ice is for swelling, heat is for recovery. Have you tried Rub-A535 or Voltaren? I like Rub-A535 for muscle soreness personally but some folks I know swear by Voltaren.0
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