Possible knee injury from 30DS. Suggestions?

paulajune87
paulajune87 Posts: 56 Member
in Fitness and Exercise
Last night while doing the side lunges (at least I think that is what they're called) and arm raises with the hand weights, I felt a slight pull behind my left knee on the left side of my knee. It didn't hurt really, but it just didn't feel right. I was very careful not to extend my knee passed my foot so I don't really know what happened. Anyway, it was a little sore the rest of the night and this morning when I woke up. The only time it really aches is when I bend my knee. I walked/jogged over 4 miles today with no pain whatsoever from my knee. (I guess that was kind of stupid, but I decided if it hurt I would stop but it never did.) Anyway, any idea what this could be? I am planning on doing the 30DS tonight like normal unless it's painful. Is there a specific stretch I could do to help whatever it is I've done? Advice would be appreciated! Thanks!

Replies

  • trogalicious
    trogalicious Posts: 4,584 Member
    stop and heal.
  • LFDBabs
    LFDBabs Posts: 297 Member
    I agree. Stop and heal. I pushed a knee injury and ended up tearing my meniscus. Now I'm waiting for my surgery date and haven't been able to do any lower body work for the past 8 weeks. Don't do what I did!
  • MightyDomo
    MightyDomo Posts: 1,265 Member
    Sounds like it could be a strain on a muscle that is less active or could be like what I had last summer. Patella femoral syndrome which was my knee cap rubbing against another bone because of a weakened muscle being over extended. At least that's what I remember the physio therapist saying.

    If you feel pain bending it then you should do RICE, rest, ice, compress and elevate to help with the healing. After a week or so it may be a good idea to start stretching the muscles in the area just to be sure that you can do the movements you need to during your workout without pain. If pain persists see your doctor.

    Honestly without seeing a doctor we cannot really tell you what you need to do or what happened, but advice can always be offered :)
  • toadkingdom
    toadkingdom Posts: 10
    I 3rd or 4th or 5th the RICE advice. I'm a person who is recovering from a knee injury. My physical therapist told me I could try the work out + see if it felt comfortable. I really love the 30ds work out, but I have found the side-lunges in particular to be brutal on my knees. Plus doing hi-impact cardio on an injured knee compounds the problem.

    Right now, I'm doing a heavily modified 30ds - following the upper body weights, replacing lunges with stepping; replacing butt kicks w/ walking in place. It makes for more of a weight training session without so much cardio, but it's not shredding my knees. I can do a little biking/walking on the side to make up for the lost cardio.

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