Knee Cap pain, cross training advice required, please.

prium01
prium01 Posts: 306 Member
in Fitness and Exercise
I am having a dull pain since last three days in and around my knee cap after my 6.5 k run in the evening on Friday...I tried resting two days , but the pain has resurfaced after a short run today...Do you think I would hurt my knee more while cross training on Elliptical..I also heavy lift 4 days a week......I wont be running and doing squats for atleast a week to recover.If I dont recover I would definetly see a GP next week...My question is can I workout on elliptical or should I just rest for a week and continue with upper body Strength training...

Replies

  • learnerdriver
    learnerdriver Posts: 298 Member
    you may have patella pain- your knee may have tracked to the side rather than the centre- does it feel strange walking down stairs?If its patella it needs rest and rehab exercises + upper strength work would be better
  • Snow3y
    Snow3y Posts: 1,412 Member
    Running is no good for if you have knee issues.. I'd try seek professional advice to be honest.. But if you're looking for exercise in the mean time that will aid you knees, try cycling and swimming, both great for joint and knee issues.
  • prium01
    prium01 Posts: 306 Member
    The pain is on the left side of the knee, just at the junction where the thigh meets also on the left side of the knee cap...I feel ok, walking downstarirs, need to check once more..
  • rrowdiness
    rrowdiness Posts: 119 Member
    If it persists, see a medical professional (physio is best). Safest bet all round. It sounds like your patella is not tracking right, it's a simple enough fix (rest + strapping) and cross training into the pool. Don't aggravate it.
  • dpwellman
    dpwellman Posts: 3,271 Member
    My first guess is IT band syndrome- if the pain is outer and not inner.
    How many miles do you have on your shoes?
    Have you been otherwise Injury free for the last six months?

    I assume that your fit has been professionally evaluated and your foot mechanics are not at issue. For ITBL there are three things you can do immediately.
    1) IT band stretch.
    2) Wall sits
    3) New shoes

    Avoid leg extensions and leg curls. In any case. You dont need them.

    If it is something other than ITBS, such as tendonitis, then rest and NSAIDs. Besides elliptical, I don't know any other cardio activities that don't put at least some stress on the knee, But I guess swimming would do the least. Maybe rowing and cross country skiing.
  • Shalini_15
    Shalini_15 Posts: 160 Member
    Avoid running, elliptical, skipping, jumping and cycling for a few days. You can try few isometric exercises (with towel) that will help strengthen your knee. Also you can do the isometric exercises on leg extension machine. You can just try walking not too fast but on medium pace. Also if possible going forward try using knee cap for exercises.

    Also avoid - squats, lunges and most of the lower body exercises. May be you can do upper body workout and leg kicks (after 2-3days of rest).

    Even I have knee pain which surfaces whenever I do heavy legs workout or lot of cardio. But for now, complete rest is needed else you will damage your knees more.
  • prium01
    prium01 Posts: 306 Member
    My first guess is IT band syndrome- if the pain is outer and not inner.
    How many miles do you have on your shoes?
    Have you been otherwise Injury free for the last six months?

    I assume that your fit has been professionally evaluated and your foot mechanics are not at issue. For ITBL there are three things you can do immediately.
    1) IT band stretch.
    2) Wall sits
    3) New shoes

    Avoid leg extensions and leg curls. In any case. You dont need them.

    If it is something other than ITBS, such as tendonitis, then rest and NSAIDs. Besides elliptical, I don't know any other cardio activities that don't put at least some stress on the knee, But I guess swimming would do the least. Maybe rowing and cross country skiing.

    Hii!!

    Thanks for the reply, I think I must have done very heavy leg press, without giving my muscles time to getting used to it...It might be a cause...I didnt have any other knee injury before..
  • prium01
    prium01 Posts: 306 Member
    Thanks all, I will just do slow pace walking with upper body strength training for this week....I will also rest and use ice...

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