knee strain!!

filoula

last weekend i went on a 3 day walk and towards the end of the last day i got really bad knee pain. then i got back, rested the day after and then resumed my normal exercise regime the day after that. the problem came on thursday when i went jogging with a friend and it started to really hurt. i now think that i've strained it. so annoyed because i'm seriously missing exercise!

i've been trying to rest and elevate my leg as often as possible, and have also been putting cold compress on and wearing a support bandage but i was wondering if anyone has any other advice!?

is there any exercises i can do without damaging it further?
are there any more things i should be doing to heal it?
and is it really likely to take 6 weeks to heal - that would literally kill me!

thanks for any advice you can give me

WakkoW

Hi there. I used to get knee pain (especially when walking down stairs).

I finally went and saw a physical therapist who specializes in active release technique (ART).

Turned out that my pain was stemming from some compression in my lower back. Anyway, all that time icing my knee was pretty useless! I was much better after the first visit and only had to see him 4-5 times total. He showed me stretches to do and I got a new chair at work.

I would recommend that you find a good sports PT in your area.

mjculbertson4512

I wear a stability band under my knee cap. Helps with many things for me. Also called a Patella band. Got mine at Walmart, but other store have them. Try an eliptical if you can this week, just so as not to jar the knee. Then work up to running on an inside track, outside soft surfaces and then the road.