Knee pain advice please

Mabelbabel
Mabelbabel Posts: 11
edited November 12 in Fitness and Exercise
Hi folks,

I started using my treadmill recently, walking at 4 or 4.5mph. I vary the times and distance and do it twice a day, it works out at about 30mins minimum and a couple of miles ish. I also introduced my rowing machine for about 12-15 mins to alternate with the treadmill now and again.

Trouble is I am very overweight, about 80lbs, and last Tuesday, which should have been a rest day I was feeling good and decided to do one longer session on my treadmill, so I walked 10mins at 4mph then upped it to 4.5mph for 15mins then back to 4mph for the last 10mins.

Whilst doing this i felt a weird kind of feeling in my leg, not pain but like something was in the wrong place, I actually thought there might be something in my shoe! Anyway, I carried on and finished but later that evening I started getting very sharp intermittent stabbing pains around my left knee. They seemed to come from below and up the inside, but no particular area hurt to the touch.

This pain continued into the next day and I ended up applying ibruprofen gel to the area and taking a few painkillers.

The pain then flared up again at the weekend but to a lesser extent when i went shopping.

So, can any of you advise:

1. What I may have done?
2. Is it best to start using my treadmill for shorter periods at a lower speed?
3. How long before i should start to increase the speed and duration of exercising again?

I'm annoyed with myself for not realising how stupidly unfit I have become...I was enjoying it so much, I guess I should have taken it a bit slower and this might not have happened. I went from walking at 3.5mph to 4.5mph in 2 weeks...impatience doesn't pay.

Thanks in advance for your advice.

Replies

  • minkakross
    minkakross Posts: 687 Member
    I'm very overweight and both my Dr. and my fitness trainer made a plan for me to start my workouts in the pool and have only after a few months moved me to the elliptical. I've got great energy and stamina but the concern was my knees, apparently you need to take very good care of them until you get the weight down or until you build up some specific muscles around the knee that makes sure nothing moves wrong. If you don't have access to a pool you should focus on no or low impact exercise machines and the treadmill isn't one of them unless you're just taking it slow. it's also worth engaging in one session with a personal who has experience with working with overweight clients to find exercises that specifically meet your needs but work with your knees and other joints that could become troublesome.
  • DriedBrain
    DriedBrain Posts: 4
    Minkakross is right. If your just started you should do low impact exercises, i.e swimming pool, bike, elpitical...ect. If a tredmill is all you have, then I suggest taking it slow and easy. Start with a comfortable pace and continue that pace and distance for a week. You should not increase more then 10% a week or your body will start to fatigue and you can risk injury. You should also have at least one rest day a week, if your new or experienced, your body needs a break. Start slow, and work your way up. You'll get there! If your pain continues you should stop, and see your primary Dr.
    "Rome wasn't built in a day, and neither was your body" Tony Horton
  • beachgrad05
    beachgrad05 Posts: 85 Member
    You might want to see your Doctor. Could be stemming from your feet too. Do you wear good shoes? you may need orthotics in the shoes. But again I recommend you see your doc
  • Mabelbabel
    Mabelbabel Posts: 11
    Many thanks to all who have answered so far.

    x
  • FIT_Beanie
    FIT_Beanie Posts: 15
    I started to get knee pain when i started lightly jogging a couple of years ago in a bid to shift the weight, trouble is i was too heavy to jog and didn't realise this at the time so I've damaged my knees a little.

    I don't jog any more, only walk up hill.
    But i also use, when the pain is troublesome, magnets. I bought some knee straps with magnets in and i swear by them, they seam to lessen the pain for me, but not get rid of it completely.

    Some may say it's placebo or mumbo jumbo, but I'm glad that i bought them. (there is only so many ibuprofen you can take, so these are like an add on/help)
  • Mabelbabel
    Mabelbabel Posts: 11
    I think I've just over done it...when i have lost weight in the past I did it without exercise until I had got my weight down a bit...this time I just started using the treadmill and kept on increasing the speed and distance as I was able to.

    I'm so annoyed with myself now though.
  • Mabelbabel
    Mabelbabel Posts: 11
    Any more advice on the best way to recommence my exercises folks?

    Thanks x
  • beachgrad05
    beachgrad05 Posts: 85 Member
    Do you have access to a pool or stationary bikes to have a lower impact type of exercise?
  • Mabelbabel
    Mabelbabel Posts: 11
    Yes to a bike, I've just ordered a padded saddle cover for my old exercise bike, once that arrives I'll use that until i've got some weight off then gradually introduce the treadmill and rower again.

    Still so cross with myself.....I was really enjoying my treadmill.

    Not brave enough for a public pool yet!!
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