Heat or Ice for soreness on side of knees?

4thDegreeKnight
4thDegreeKnight Posts: 69 Member
edited December 2024 in Fitness and Exercise
So as I add walking faster/further or cycling to my routine I notice that the inside and outside of my knees are tight when done or even burn some. I figure this is more ligament than muscle.

My question is would heat or cold help this, if so - which do I use.

I do stretch well before and cool down when done. I'll probably add in osteo-bi flex as a supplement. But is there something I can do to help my legs recover now with heat or ice?

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    i'd say ice, as part of rest, ice, compression, elevate...

    and see a physio. i had ligament damage and its taken a while to get it back to 100%
  • Lizarking
    Lizarking Posts: 507 Member
    Ice feels better temporarily, but also causes vasoconstriction. Stick with heat. Maybe some SMR. Might have a tight IT band.
  • 4thDegreeKnight
    4thDegreeKnight Posts: 69 Member
    Yeah, I know it's a tight IT band. I need to look up stretched for this.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited August 2016
    Ice if there's swelling. Otherwise, heat or ice as you prefer.
  • Lizarking
    Lizarking Posts: 507 Member
    4thDegreeKnight wrote: »
    Yeah, I know it's a tight IT band. I need to look up stretched for this.

    I use a knobby foam roller. Fixes knee tracking issues for me. YMMV.
  • BiggDaddy58
    BiggDaddy58 Posts: 406 Member
    I have problems with my knee..I think ligament..last night I rubbed biofreeze on it...I can ride the stationary bike..but walking -jogging causes stress.

    I wear a good knne pad/brace when jogging/walking and it seems to help.
  • born_of_fire74
    born_of_fire74 Posts: 776 Member
    edited August 2016
    According to my chiropractor, physiotherapist and massage therapist (3 different people), ice is for swelling, heat is for recovery. Have you tried Rub-A535 or Voltaren? I like Rub-A535 for muscle soreness personally but some folks I know swear by Voltaren.
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