Knee pain..what to do?

slippymcgee · August 2011

Hi there-

I started using mfp in January and also started walking (about 4mph). I have worked up to walking 1 to1 1/2 hours 4-6 times per week. Three weeks ago I started the couch to 5k program and have now been experiencing knee pain. It's by the patella on the inner side of my knee cap. Does anyone know of any home remedies? Or are there certain exercises you can do to strengthen the muscles around the knee to help stabilize it? Or any other ideas? I really don't want to screw my knee up. Exercising has been a huge part of my weight loss... Thanks!!

maparapa22 · August 2011

I'd say take some time off and let it heal. I over extended my knee and kept running and I just aggravated it some more. I did weights since I couldn't run so I'd strengthen my knee and I'd ice it. HOpe you feel better.

aymetcalf · August 2011

First, make sure you have good shoes, they can make a huge difference on your knees. Also, try putting ice on your knees for 10-20min after exercise. These have helped me. -Ashley

JJLive · August 2011

I injured one of my knees in Iraq and it's bothered me for years, and the weight gain just made it worse. One thing that helps strengthen it is swimming. You could do some easy laps, or some cycling underwater, and it strengthens your knee and makes it hurt less. I also lost my first 30 lbs by riding my bike, because I had to do low impact. Now that I've taken some weight off my knee I am trying some different types of cardio. Best of luck!

FitMama2013 · August 2011

I'm with Ashley - I put water in a dixie cup and freeze it. Then peel back the top of the cup and expose the ice. Give yourself an ice massage for 15 minutes after your runs/walks and it should help. My knee was recently bothering me from the hills around my house, and the ice cups combined with advil have really helped. Good luck!

JJLive · August 2011

Also, stretch every morning/night! Trust me, it makes a big difference!

TDGee · August 2011

R.I.C.E. Get a neoprene support. Ride a bike, swim. There's lots of things you can do. If it's severe, see a Dr.

Hellbent_Heidi · August 2011

Could it be arthritis? Glucosamine/Chondrotin (sp?) is great for relieving to joint pain, but if you think its an injury...better take it easy for a little while!

I have arthritis in my knees, and that helped me immediately (had to stop taking it because it has a warning about people with shellfish allergy taking it, and that's me).

If you have access to an elliptical machine, that helps a lot to build knee strength without much impact.

Crystalchaos72 · August 2011

Is it pattela related tendonitis? If there is such a thing, I have had patella and cartilage problems in the past. If you saw a physical therapst they could give you exercises.. Ice and ibuprofen and stretching can help. Also leg extensions without weights unless you are able. Good luck

pa_jorg · August 2011

My knees hurt when I run too and I posted on the boards. Someone said to strengthen my hips because they're most likely the problem and my knees would feel better. Sure enough, it's been working, so try hip exercises. Also, make sure you have good sneakers.