tightness around kneecap

LoosingMyLast15
LoosingMyLast15 Posts: 1,457 Member
edited December 2024 in Fitness and Exercise
i noticed that my left knee area (on the outer side of the cap) is very tight. when i'm running it doesn't bother me but afterwards it does. it's not difficult to walk but when i squat down (say to pick something up off the floor) i get this tight feeling as if i never ever stretch. not sure if this something i should see a doctor about or chuck it up to me being 40 with bad knees in general (i had my right knee acl replaced already) and running.

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    It almost sounds like an IT band issue, are you using a foam roller after running? Here's a link to some IT band specific stretches

    http://runningtimes.com/Article.aspx?ArticleID=6099

    if they don't help or the pain worsens see a sports physician or therapist.
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    It almost sounds like an IT band issue, are you using a foam roller after running? Here's a link to some IT band specific stretches

    http://runningtimes.com/Article.aspx?ArticleID=6099

    if they don't help or the pain worsens see a sports physician or therapist.

    no i'm not using a foam roller. should i use one? thanks for the link i'm going to add these to my stretching and hope there will be an improvement.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    It almost sounds like an IT band issue, are you using a foam roller after running? Here's a link to some IT band specific stretches

    http://runningtimes.com/Article.aspx?ArticleID=6099

    if they don't help or the pain worsens see a sports physician or therapist.

    no i'm not using a foam roller. should i use one? thanks for the link i'm going to add these to my stretching and hope there will be an improvement.

    I missed 6 weeks of running last year due to an it band issue and one of the things my massage therapist suggested (in addition to the stretches) was using a foam roller after every run. You can get them a practically any sporting goods store, for myofascial release the denser rollers are better (blue or black) and a few minutes spent after each run is time well spent. (If you're doing it right you'll actually hit spots that hurt - you want to focus on those. I know, doesn't sound like fun but.......)
  • iWaffle
    iWaffle Posts: 2,208 Member
    You can get them a practically any sporting goods store, for myofascial release the denser rollers are better (blue or black) and a few minutes spent after each run is time well spent.

    Don't laugh but I'm using a piece of 4" PVC pipe I got at Lowe's. The foam rollers I found were too soft for my liking and the PVC works great. I just vary the weight I place on the pipe as I find tense spots on my leg.
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    thank you very much. i will pick up a foam roller this weekend and start using it. i did try 2 of the exercises on the website. i liked the wall one (once i realized i had to take my sneakers off). :)

    pvc might be a tad bit too hard for me but it's nice to know there's another option if the foam rollers get to be too soft. :)
  • PeteWhoLikesToRunAlot
    PeteWhoLikesToRunAlot Posts: 596 Member
    Probably IT band issues Holly, I've had them off & on since I started running back in Feb 2010. Ice, stretching, and using a foam roller or tennis ball on that area helps, I can send you some good info on FB if youre interested
  • Csitri
    Csitri Posts: 132 Member
    bump to read later
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    Yes, the foam roller helps with this, I use one. I recently found out about rumble rollers...are those good for knots in the IT band (are they better than plain foam rollers)?
  • awesomek001
    awesomek001 Posts: 167 Member
    l also had the same tightness - - and everyone is bang on with the suggestion to roll out your IT bands. I actually use the foam roller for both my IT Bands (roll on the outside of the leg) and my medial hamstrings (roll on inside of the leg - very un-sexy looking stretch :blushing: ) and haven't had any recurring problems! Definately worth the $$ for the roller.
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    pete send me the links to fb. glad to hear i can fix this with the roller and not surgery. i was starting to worry.
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    l also had the same tightness - - and everyone is bang on with the suggestion to roll out your IT bands. I actually use the foam roller for both my IT Bands (roll on the outside of the leg) and my medial hamstrings (roll on inside of the leg - very un-sexy looking stretch :blushing: ) and haven't had any recurring problems! Definately worth the $$ for the roller.

    this is also good to know. i have issues on the inside as well. UGH! i feel like i have the knees of a 90 year old.
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    Update…

    bought a foam roller on saturday - used it immediately and sunday after my run (4.75 miles - furthest gone to date). just after 3 uses i can already feel an improvement in/around my knee. my knees and i thank you all. :)
  • Sixalicious
    Sixalicious Posts: 283 Member
    I am so glad I ran across this post. I've been experiencing the same thing. No pain, just tightness. Thanks for the information.
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