Question:
Help me with my knee!?
About 5 weeks ago I came back from a jog (around 4 miles), I am a regular runner, so that's about my average. After taking a shower, my knee hurt terribly, especially going down stairs. I recognized the symptoms as a sprain. After taking two weeks off from running I tried again, still pain. I have tried recently running just a mile, but still the problem persists on the outside of my knee on the bottom. I thought it was my shoes, so I switched to a different pair, same pain. I thought it was the impact of running, but playing basketball doesn't bother it. Neither does skipping. I tried hard lunge style skipping yesterday during my jog after my knee began to hurt and the skipping didn't hurt. So it seems as though the impact of my foot hitting ground isn't what is causing me pain. Is it a sprain? I want to hold off on going to the doctor because she won't really test it, she'll just immediately order an mri. I just want to get out and enjoy the nice weather!
Please help! What can i do to rehab my knee?
Answers:
With all your symptoms and the fact that your a runner, it definately sounds like runners knee or patellofemerol pain syndrom. Its hard to heal because its getting irritated every time you run. First, consider buying a brace for when you run. Look for a thin strap type brace that goes underneath the kneecap. Also, whenever it hurts, take a break and ice your knee. When you are at home rest it lots and elevate it. As for strengthening, do leg lifts. Lay on your back. Bend your good leg at a 90 degree angle. Then contract the muscles in the bad leg, lift it up to the good leg and put it back down. Do 30 of these each day.
ya do wat he said-he took my answer-thanks for answering for me