Pain in my knee below kneecap...

jrhectorvaladez
jrhectorvaladez Posts: 4 Member
in Fitness and Exercise
I started myfitnespal a long time ago off an on not being consistent. Recently over the last 4 months I have ritualistically began walking/jogging at least 4 times per week. I have noticed dramatic changes in body shape and weight. I started out at 405 and am now weighing in as of today at 383( my original weight was 420). Great! But now my knee is killing me. I gradually picked up my pace from walking one mile to now jogging a complete mile and a half, and I have to say I love it. I hate to regress now that I have found something that i enjoy and works. I have good running shoes and do my workout at a park.

Any suggestions or recommendations?

Replies

  • 212019156
    212019156 Posts: 341 Member
    Where is the pain? On the underside of the kneecap or on the tendon directly below the knee or someplace else?
  • jrhectorvaladez
    jrhectorvaladez Posts: 4 Member
    underside to the left below cap
  • 212019156
    212019156 Posts: 341 Member
    Well I'm not a doctor but that sounds exactly like runners knee. Your knee cap (patella) rides on a groove. A lot of time if you have muscle imbalances or tightness your knee cap can get pulled slightly to one side causing the underside to rub on one of the two ridges of the groove. It is fixable over time but you have to determine what is causing the knee cap to shift. A lot of time it is a tight IT band which is a long muscle on the side of the leg. You can use a foam roller on it to loosen the fascia. You could also have a trigger point in your quads.

    You might want to start with getting a deep tissue massage. If it persists then see a physical therapist. I actually corrected mine by performing full range of motion squats and foam rolling of IT band.
  • kikityme
    kikityme Posts: 472 Member
    I walk 10-20k a day, and I get the same pain. The massage is a good suggestion-but most important is to stretch-before and after. It took me awhile to figure that out. It took me awhile to figure it out, cause it didn't start until I'd been walking awhile and even then, not every walk.

    The trail I walk there are good spots to stretch midway as well. I probably stop and stretch 3 times on my walk as well as before I leave and when I get home. It seems to have stopped the problem.
  • dbmata
    dbmata Posts: 12,950 Member
    jrhectorvaladez wrote: »
    underside to the left below cap

    Congrats! Sounds like runner's knee. Talk to your doctor before you make it worse.

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