Discussion
Background. Applied for the navy in May to be mine clearance diver. Later found out it was one of the harder jobs to get into, fitness wise, so got training hard. I've always been pretty fit, play sport once a week in the gym 3-4 times a week but I didn't have the cardio required for this job.
So I started running. A lot! 3 miles 3 times a week plus running to and back from the gym every day I wasn't doing the 3 miles. To and from the gym about 2km total not very far.
It was all going great and then I was halfway into my 3 mile run and just got a mild pain in my right knee, carried on for a little bit and eventually caved and walked home to prevent further damage.
Pretty much haven't been able to run since as it just starts hurting, it hurts now just sitting here typing this. It's completely bizarre. Been like this for a couple months now and I've been seeing a physio who massages out my thigh which helps for a bit but it comes back and saw the Doctor and he says it's just "Anterior knee pain" which just seems to be a generic term for you have a sore knee. Physio and doc just say rest.
Problem is I've got to now complete my fitness test which is a 1.5 mile run in under 10 mins I was doing this, all be it with quite a bit of effort, but I was doing it fine before. But now I reckon I'm buggered.
How can I get my knee better and train for the fitness test without causing severe damage? It's not painful enough to be limping or anything just constantly aches and when I do try and run I get sharp pains around my knee cap.
Has anyone had simmilar? Does it go away? I know posting here seems like a ridiculous thing to do but seriously it's pissing me off and I need some opinions, as what the doc and physio have told me to do just don't seem to be working. I'm booked back into the doctor for next week so will update with what he says.
And before you say it yes I'm wearing decent running shoes to suit my feet and running style.
So I started running. A lot! 3 miles 3 times a week plus running to and back from the gym every day I wasn't doing the 3 miles. To and from the gym about 2km total not very far.
It was all going great and then I was halfway into my 3 mile run and just got a mild pain in my right knee, carried on for a little bit and eventually caved and walked home to prevent further damage.
Pretty much haven't been able to run since as it just starts hurting, it hurts now just sitting here typing this. It's completely bizarre. Been like this for a couple months now and I've been seeing a physio who massages out my thigh which helps for a bit but it comes back and saw the Doctor and he says it's just "Anterior knee pain" which just seems to be a generic term for you have a sore knee. Physio and doc just say rest.
Problem is I've got to now complete my fitness test which is a 1.5 mile run in under 10 mins I was doing this, all be it with quite a bit of effort, but I was doing it fine before. But now I reckon I'm buggered.
How can I get my knee better and train for the fitness test without causing severe damage? It's not painful enough to be limping or anything just constantly aches and when I do try and run I get sharp pains around my knee cap.
Has anyone had simmilar? Does it go away? I know posting here seems like a ridiculous thing to do but seriously it's pissing me off and I need some opinions, as what the doc and physio have told me to do just don't seem to be working. I'm booked back into the doctor for next week so will update with what he says.
And before you say it yes I'm wearing decent running shoes to suit my feet and running style.
It's a tough one. Has the physio got you doing any exercises or stretches, and have they tried taping your knee? And have you been resting it?
TBH if they've been treating you for 2 months and it hasn't changed you need to move on, whether that means a different physio or an orthopaedic opinion is impossible to say on t'interweb.
TBH if they've been treating you for 2 months and it hasn't changed you need to move on, whether that means a different physio or an orthopaedic opinion is impossible to say on t'interweb.
Been resting as much as possible but my job is quite active. Yes been lifting light weights 15+ reps leg extensions. And some other things at home she told me to do. She did tape my knee and that helped a lot to be honest but it came off after a couple hours (was working slot on the floor so kept bending etc.) I need to tell the doc about the tape helping I guess maybe he can make a better diagnosis from that.
If tape helps then get her to teach you to apply it so you can exercise without pain, or use a brace - I'll dig out a link when I have more time. When you say leg extensions do you mean curls or press? Curls are usually a no no in AKP (which basically means problems with the joint between the femur and patellar), and press or squats are usually preferable.
Bill said:
If tape helps then get her to teach you to apply it so you can exercise without pain, or use a brace - I'll dig out a link when I have more time. When you say leg extensions do you mean curls or press? Curls are usually a no no in AKP (which basically means problems with the joint between the femur and patellar), and press or squats are usually preferable.
She said to do curls yes, I'll move on to squats then. Thanks for the info =]Closed vs open chain
And what did the tape look like? Was it a strip across under the patallar or a diamond shape around it? (Or something else entirely?)
And what did the tape look like? Was it a strip across under the patallar or a diamond shape around it? (Or something else entirely?)
Bill said:
Closed vs open chain
And what did the tape look like? Was it a strip across under the patallar or a diamond shape around it? (Or something else entirely?)
It was a strip on the lower part of the patella pulling it over to the inside of my leg. Both the physio and the doctor mentioned I have quite a lot of movement in my patella actually could this be the cause?And what did the tape look like? Was it a strip across under the patallar or a diamond shape around it? (Or something else entirely?)
I'll have to check that link out later I'm at work right now.
Muzzer said:
Is the pain in your knee or on the outside of it?
Could be your I.T Band. Common when starting running.
This was originally what they thought as it turned out my ITB was rather tight and it got massaged out but I think we've ruled that out now. The pain feels like it's IN my knee though just behind the patella.Could be your I.T Band. Common when starting running.
Bill said:
Yep, it's generally poor control that exacerbates it though and that can be compounded by tight hamstrings or gastroc (your calf) and weak quads or glutes.
I've found these can be good if tape has worked.
Awesome that all looks good. I've found these can be good if tape has worked.
I'm hoping that strengthening my leg muscles in general will sort the problem out so I can actually join up. I'm pretty sure they won't be pleased to have someone who constantly has to wear a knee brace and needs physio treatment!!!! This is going to kill me if this is what I fail on...
I admit my legs have always been ridiculously skinny so it does fit if the problem if that's what it is. So for leg exercises in the gym focusing on strengthening what do you advise? 15 reps at a suitable weight 3 sets? as opposed to the building layout of like 6-8 reps?
Thanks.
Whatever leg weights you are doing i'd recommend Terminal Knee Extensions or TKEs as a warm-up. I got alot of pain around my patella/patella tendon and these helped a lot. You'll need to get hold of some theraband. Make sure you contract your quadriceps when you straighten your leg and hold for 3 seconds. I do 3 x 15. It's dull but all rehab exercises are!
http://www.youtube.com/watch?v=ZscBVtoX62U
Hope that helps!
http://www.youtube.com/watch?v=ZscBVtoX62U
Hope that helps!
Edited by MG7 on Thursday 28th October 14:50
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