Knee Injury - how to treat?

MrsGraves1987
MrsGraves1987 Posts: 162 Member
edited November 17 in Fitness and Exercise
I've injured my knee from exercising, and I am wondering whether anyone can point me in the right direction to treat it?

The pain feels like it's inside the kneecap. It hurts slightly to walk, but I struggle to bend it and walk up the stairs.

I have been doing circuit-like training classes and spinning classes for the last 5 days straight, and I am quite new to exercising. I have two days rest (today and tomorrow) and the classes start again on Friday. I just want to make it better in time for my next flow of classes.

Any help or links to help treat this would be much appreciated

Many thanks

Replies

  • csman49
    csman49 Posts: 1,100 Member
    edited April 2015
    Rest, Ice, Compression, Elevation. RICE.
    Also, 5 days straight is a lot if you're quite new to exercise. 3/week with a day off in between. Your knee is more important than a flow of exercise days
  • Laddiegirl
    Laddiegirl Posts: 382 Member
    csman49 is absolutely right in all respects. I had a 40% patella tendon tear in my left kneecap from an accident at work and you just cannot push your knee/s if they are injured. Trust me. My injury also made bending my knee and going up and down stairs pretty painful.

    I understand how when you are new to exercising that you want to go to it full force, but you need to address your injury over getting the next flow of classes in. Rest it, elevate it (above your head) and ice it as much as you can. With stairs, go "up with the good (leg)" and "down with the bad (leg)". Take them one at a time and don't force your kneed to bend until the swelling has reduced and the injury healed. If it isn't better after a few weeks, please go see a doctor to ensure that you haven't torn any tendons or ligaments.
  • 999tigger
    999tigger Posts: 5,235 Member
    What csman said. get your priorities right, if its an injury then you need to see the bigger picture and that if made worse then it could take you out fo a much longer time and stopping you from exercising 100%.

    http://www.nhs.uk/Livewell/c25k/Pages/running-injuries.aspx
    Which just confirms above. Also agree on 5 days straight being a bit much especially as you are new, so maybe try and use the rest days to break it up more. Forget about flow of exerises, keeping yourself injury free is much more important.

    Try RICE
    If it doesnt get better and persists then go and see your Dr.
    It's a cliche but tue that you should listen to your body. You start to get an idea of whats just fatigue and what you need to pay serious attention to.

  • MrsGraves1987
    MrsGraves1987 Posts: 162 Member
    It is exactly as you say @Laddiegirl - I joined a gym and I just wanted to be more active, but I obviously overdid it. I suppose you live and learn.

    I'll try RICE starting from tonight and see how it goes. Maybe I'll cancel all my upcoming classes and try swimming instead for a while until it's healed?
  • MrsGraves1987
    MrsGraves1987 Posts: 162 Member
    P.s thank you for the advice all xx
  • LKArgh
    LKArgh Posts: 5,178 Member
    Rest and go to the dr. It could be anything, from a mild injury that will be fine in a week to something that will require physical therapy for months. Do not try to use dr google for this, unfortunately it is not easy to figure out what is wrong when a knee hurts. If the pain feels inside the kneecap, it does not sound like somethign that will go away with the typical home remedies.
  • rrowdiness
    rrowdiness Posts: 119 Member
    It sounds exactly like runner's knee, which is caused by the patella tracking incorrectly.

    See a doctor / physiotherapist. Rest is required.
This discussion has been closed.

Categories