Crushed

kshadows
kshadows Posts: 1,315 Member
in Fitness and Exercise
Sorry ahead of time, this is going to sound pathetic.

I developed a knee injury about 2 weeks ago. I believe it's from running in the wrong type of shoes. I've been resting, splinting, icing and taking Advil for those 2 weeks and no improvement. It's not swollen, and it doesn't bother me if I'm just sitting or walking but it hurts going up or down stairs and is unbearable when running. I've gotten new sneakers but I can't get out because it hurts so bad after a few minutes. I've made an appt with an orthopedic doctor (no sports medicine doctors in my area) because I can't even swim or use an elliptical without pain and I am crushed. I feel lost, and depressed that I can't run.

Any suggestions of things I could do in the mean time? Or happy ending stories? Feeling super bummed about it today.

Replies

  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    I was approaching 1,000 miles last year and ended up having to take a break due to a nagging achilles. Last run was on Nov. 24th and I didn't even try again until mid April. It sucks but time passes and you'll start up again but only if you rest and let the injury heal.

    Patience. Oh, and drink all the craft beer you can and get fat like me when you rest. (I kid, I kid)
  • Amberlynnek
    Amberlynnek Posts: 405 Member
    As a distance runner, I've dealt with a lot of injuries. A knee injury interrupted my 2012 training in fact. I thought i was done running forever. It hurt in the middle of the run, walking stairs, all activity, etc. Found out it was tendonitis and while it doesn't go away, I just have to take an anti-inflammatory and brace my knee on a run and I'm back to running like a badass! I went to an ortopedic too! Good luck and keep your chin up!
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    Have you done any strength training to strengthen the muscles around the knee?

    Sports medicine is a subset of of orthopedics. Most orthopedists will have a good bit of experience or knowledge in sports medicine. Some choose to specialize in it, but most know a good bit and should be able to help you out or refer you. 99% of them deal with knees every day.
  • ew_david
    ew_david Posts: 3,473 Member
    I wouldn't do anything until you've seen your doctor. You're just going to make it worse.

    I didn't have a knee issue, but I have rolled my ankle more times than I can count. The last time was during Insanity. The doctor said I was better off breaking it because the recovery time would be shorter. I was out of commission for at least 2 months. That was several years ago, but now it's fine.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    It is a bump in the road. I have learned these last couple of years that I've gotten back into fitness and whatnot that injury comes with the territory. The best thing you can do is see the ortho and go from there...if it requires rest, it requires rest. He/she will likely have ideas of things you can do as well.

    Last fall I strained both of my posterior tibial tendons...I ended up in crutches and on steroids for about 3 weeks before starting rehab work. I spent another 8 weeks or so just doing rehab work and a lot of walking. After about 12 weeks I was allowed to get back in the gym and start hitting the weight room, but no running.

    That's about the time (December) when I picked up cycling as my primary cardiovascular activity. I actually just went on my first jog since last October yesterday.

    Don't think you're out of the woods cycling either. I took a good spill about 6 weeks ago and jacked up both of my rotator cuffs pretty good..fortunately they weren't torn, just badly sprained. I've spent the last 6 weeks doing primarily rehab work with rubber bands and just this week started to lift actual barbells again (but very light) to test the waters of pain. I was able to start cycling again with about 3 weeks, but my distance was significantly diminished due to my shoulders were getting tired very quickly.

    You just go with the flow and don't let it get you down too much...you rest and you rehab and you get back on it when you can. In the grand scheme of life, being out of commission for a few weeks/months here and there is nothing. As far as your weight control goes, balance your diet to your activity.
  • Otterluv
    Otterluv Posts: 9,083 Member
    I have osteoarthritis in one of my knees, the injury was severe about 13 years ago when it happened. It took a long time to heal. When I went to an ortho, he told me to do weighted squats (in addition to losing weight). I chose to focus on the weightloss (which didn't take that time, long story and medical issues, blah blah blah) and ignored the advice about lifting. Honestly, I think the reason I didn't start strengthening it then was because I felt so awkward in the weight area. It was silly, but there it is. Anyway, for 11 years it was weak and would bother me off and on, mostly on. At times I would need to use a cane. About a year and a half ago I finally heeded his advice and started doing those weighted squats. It NEVER bothers me. I don't even feel it. Even though it shows up as osteoarthritic on x-rays. Even when running for many many miles.

    This is what worked for me, and my particular injury. Your osteo will be able advise you on what will work for you. But don't lose hope.
  • kshadows
    kshadows Posts: 1,315 Member
    I have been doing SL 5x5 since March, normally on my off days of running and it's never been an issue. I continued it the first week after my knee started hurting because ti didn't bother me but I've been off of EVERYTHING for a week now.
  • richardheath
    richardheath Posts: 1,276 Member
    http://www.webmd.com/pain-management/knee-pain/runners-knee

    http://www.mayoclinic.org/diseases-conditions/chondromalacia-patella/basics/definition/con-20025960

    I had this many years ago when I ran competitively. No happy ending for me though: I gave up running (partly due to the knee, and partly due to going off to college). I've started back up again in the past few years, but I still get a tiny twinge now and again.

    Since you have an appointment set up, I'd wait now and see what they say.
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    If you don't stretch, it probably is your hammy and quad shortening. Both muscles wrap around your knee.
  • ChriJMitch
    ChriJMitch Posts: 70 Member
    I had a similar overuse injury that got very serious (check my profile). STOP RUNNING, right now. Stop irritating it. Stop everything except icing, pain meds, elevation, and GENTLE stretches. You are going to have to adjust your calories for a bit till you are healed up. Get a stabilizer brace and wear it for everything except showering, it will help quite a bit until it begins to heal.

    A lot of people have terrible running form and will suffer problems if they continue to run regularly without correction. In addition, bad shoes and over training can also cause problems. Your symptoms sound a lot like either severe tendinitis, or chondromalicia, or possibly both (I stepped up my mileage way too fast training for a marathon and developed both). Right before my knee started to get bad, I noticed it felt kind of "floaty" and like it wasn't connected right anymore. It just felt weird.

    You may have hurt your connective tissues (ACL, MCL, ect.), did you feel a sudden pain or twist/tweak your knee a in a funny way? Did the pain just start suddenly, or did you notice it feeling funny before?

    The ortho will most likely do a couple tests to see just how bad the pain level is, if it is an overuse or acute injury, and then will most likely recommend an MRI of the knee tissue. A lot of strains/sprains/superficial cartilidge damage will heal over time, althought it is a slow process. The knee joint is not the most evolved of our body parts, because despite its high usage, the connective tissue has very little blood supply.

    It took me about 9 months to fully recover from my injury, and 2 years later I can still "piss it off" if I do more than 20 miles per week. That does not mean it will take this long for yours to heal. I switched to high intensity weight training (upper body, obviously) to burn calories while my knee healed. Your doctor will most likely prescribe PT if the injury will heal on its own. PT for overuse injuries is actually counterproductive (my sister is a physical therapist, she said its a gimmick for your money), so only take it if you had surgery to correct damaged tissue, like a torn meniscus or ACL. Otherwise, keep icing diligently for a few months at least twice a day, and very gradually begin to introduce leg exercises again. Also, make sure your running form is correct, and take lots of precautionary measures if you are going to keep running, like wearing a knee brace or pat strap if you run, and icing after a run in anticipation of inflammation.

    Its gonna be hard a first to see light at the end of the tunnel, knee injuries are one of those that you feel every second of the day and it affects everything you do, but I promise it will get better.
  • UCCrista
    UCCrista Posts: 26 Member
    I have costochondritis since about 15 months ago (an inflammation of a rib or the cartilage connecting a rib) and around the same time I got an abdominal tear on my left side, by my ribs. Needless to say, it was painful, and sometimes it still is. At first I was concerned something was really bad, but then the 3rd doctor was able to tell me what it was. I had only made it worse by exercising, and so that had to stop.

    I had to stop exercising and rest for 3-4 months. I changed my diet instead and tried to be more active throughout the day instead of working out. Then, when the pain became sporadic, I started again, figuring out what worked and what didn't. I am back to my 40-60 minute workout, plus extra activity during the rest of the day.

    Good luck!
  • Otterluv
    Otterluv Posts: 9,083 Member
    I have been doing SL 5x5 since March, normally on my off days of running and it's never been an issue. I continued it the first week after my knee started hurting because ti didn't bother me but I've been off of EVERYTHING for a week now.

    SL is a good program, mine is based off of those lifts but with a bunch of accessory stuff tossed in. I think that putting it all on hold until you get checked out is the right course of action. But, I know it's frustrating, especially when you are just getting going on a new program.

    Honestly, I see my doctor much more often now than when I was sedentary, simply because I need to know how to proceed in my activities in a way that won't turn a small problem into a huge one.
  • tkdgirlms
    tkdgirlms Posts: 73
    I've had 3 knee surgeries and facing a 4th in the near future. The main thing I've been told is to strengthen the muscle around the knee - squats, leg press... but don't do anything much until you see your dr. Lately, riding a bike (stationary mostly) for long bothers me but I discovered a machine called NuStep that I can do with little pain. It's like a stair step only you are sitting down and doing it and can change levels.
    Something you could ask the dr about getting is a drug (cream) called Voltarin - it's pain med and anti-inflammatory that you rub into the area and it works quicker. If you do end up getting a sleeve to wear, make sure it has a hole for your kneecap and it fitted to the size of your leg just above the knee. A weird suggestion, when I put my sleeve on, I have to put a little water along the top of it inside in order to keep it from sliding - I guess it helps it adhere better.
  • elleloch
    elleloch Posts: 739 Member
    I had a similar overuse injury that got very serious (check my profile). STOP RUNNING, right now. Stop irritating it. Stop everything except icing, pain meds, elevation, and GENTLE stretches. You are going to have to adjust your calories for a bit till you are healed up. Get a stabilizer brace and wear it for everything except showering, it will help quite a bit until it begins to heal.

    A lot of people have terrible running form and will suffer problems if they continue to run regularly without correction. In addition, bad shoes and over training can also cause problems. Your symptoms sound a lot like either severe tendinitis, or chondromalicia, or possibly both (I stepped up my mileage way too fast training for a marathon and developed both). Right before my knee started to get bad, I noticed it felt kind of "floaty" and like it wasn't connected right anymore. It just felt weird.

    You may have hurt your connective tissues (ACL, MCL, ect.), did you feel a sudden pain or twist/tweak your knee a in a funny way? Did the pain just start suddenly, or did you notice it feeling funny before?

    The ortho will most likely do a couple tests to see just how bad the pain level is, if it is an overuse or acute injury, and then will most likely recommend an MRI of the knee tissue. A lot of strains/sprains/superficial cartilidge damage will heal over time, althought it is a slow process. The knee joint is not the most evolved of our body parts, because despite its high usage, the connective tissue has very little blood supply.

    It took me about 9 months to fully recover from my injury, and 2 years later I can still "piss it off" if I do more than 20 miles per week. That does not mean it will take this long for yours to heal. I switched to high intensity weight training (upper body, obviously) to burn calories while my knee healed. Your doctor will most likely prescribe PT if the injury will heal on its own. PT for overuse injuries is actually counterproductive (my sister is a physical therapist, she said its a gimmick for your money), so only take it if you had surgery to correct damaged tissue, like a torn meniscus or ACL. Otherwise, keep icing diligently for a few months at least twice a day, and very gradually begin to introduce leg exercises again. Also, make sure your running form is correct, and take lots of precautionary measures if you are going to keep running, like wearing a knee brace or pat strap if you run, and icing after a run in anticipation of inflammation.

    Its gonna be hard a first to see light at the end of the tunnel, knee injuries are one of those that you feel every second of the day and it affects everything you do, but I promise it will get better.

    I read about your injury, gosh that is terrifying. And probably my worst nightmare :(

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