Very sore knees - any suggestions?

  • Posted by a hidden member.
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    Nov 25, 2008 6:10 PM GMT
    Hey anyone can suggest what to do about very sore knees.
    I am stretching constantly the last 3-4 days and they are still sore.
    In the past - my quads as you can see (pic taken - Aug/Sept 2005)
    Sorry if this photo offends anyone but hey we are grown men and I am serious about my condition so I thought showing my legs from the best pic I have available would be a good thing ....

    BM2776058.jpg

    tend to pull on my knee cap and connective tissue / tendons. Usually the stretching resolved the problem but my knees are still very tender and I am having a hard time with my volleyball and overall cardio/weightlifting.
    Trying to find a method of keeping my knees healthy without "time off" due to this annoying soreness that occurs.

    Anyone has any ideas?

    Update - 11/26/08 - I believe this site http://www.strengthcats.com/SHBknee-pain.htm - hits the issue with me...but any suggestions to help the situation - better excercises - stretching methods would be greatly appreciated!

    Update - 12/15/08
    Hey guys...I started using these
    4531.jpg

    and they are working well with my stretching excercises.
  • Timbales

    Posts: 13993

    Nov 25, 2008 6:19 PM GMT
    Do you ice them at all?
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    Nov 25, 2008 6:28 PM GMT
    No I don't ...something to think about....but trying to find a way to get them stronger/healthier so I don't get so sore...
    I do leg extensions and they feel fine ....just alot of the jumping from volleyball and my regular activities is preventing me from performing fully as an athlete.

  • Timbales

    Posts: 13993

    Nov 25, 2008 6:41 PM GMT
    If the soreness is from inflammation, icing them after your workouts and stretches can help. I have tendinitis in my left knee, and my PT gave me a lot of exercises to help strengthen my knee and we always followed up with ice. The flat gel type pack is an investment, but well worth it.
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    Nov 25, 2008 6:43 PM GMT
    See a chiropractor...your insurance should cover it.

    While I was getting my body back in shape, my knee caps were tracking...which in chiro-speak means the stabilizing muscles were not holding them in place. A simple thing as a piece of Y shaped tape was put over the knee cap. Evidently the tape caused the stabilizing muscles to be activated when the knee cap moved. It didnt take long to solve the problem.

    Between my Chiro and my PT, I now have no pain in any of my joints! .... icon_biggrin.gif
  • Timbales

    Posts: 13993

    Nov 25, 2008 6:45 PM GMT
    Caslon8000 saidSee a chiropractor...your insurance should cover it.

    While I was getting my body back in shape, my knee caps were tracking...which in chiro-speak means the stabilizing muscles were not holding them in place. A simple thing as a piece of Y shaped tape was put over the knee cap. Evidently the tape caused the stabilizing muscles to be activated when the knee cap moved. It didnt take long to solve the problem.

    Between my Chiro and my PT, I now have no pain in any of my joints! .... icon_biggrin.gif


    that's interesting. did you feel anything when it it was tracking?
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    Nov 25, 2008 6:49 PM GMT
    Caslon8000 saidSee a chiropractor...your insurance should cover it.

    While I was getting my body back in shape, my knee caps were tracking...which in chiro-speak means the stabilizing muscles were not holding them in place. A simple thing as a piece of Y shaped tape was put over the knee cap. Evidently the tape caused the stabilizing muscles to be activated when the knee cap moved. It didnt take long to solve the problem.

    Between my Chiro and my PT, I now have no pain in any of my joints! .... icon_biggrin.gif


    Thanks for the tip ....went to my Massage therapist and he did say I was incredibly tight ....90 minutes on my back alone. I will keep trying to work on core and the stabilizing muscles with Y shaped tape. Do you have an diagram I can look at to know where to place it?

    I just didn't think 15+ pounds would affect me that much! I hope to drop this weight and keep it off for the rest of my life...210 is too much...prefer 190-195
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    Nov 25, 2008 9:31 PM GMT
    Did you happen to be doing any type of squats? I ask as your form could also be aggravating your knees.

    You may also want to make sure when working your quads that you stretch them as well as the tear drop shaped muscle (medial side of your knee cap) tends to get overdeveloped.

    Just a thought.
  • Posted by a hidden member.
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    Nov 25, 2008 9:43 PM GMT
    Knee pads are always an essential tool in every cum guzzlers bag of tricks.


    *** Sorry, it was just too easy! ***
  • auryn

    Posts: 2061

    Nov 25, 2008 9:44 PM GMT
    If it's a problem due to tight muscles, tissue, and/or adhesions a PT or massage therapist will do you a lot of good. Go get things checked out soon. Also, since it sounds like the problem is exacerbated by your workout, you may want to get a trainer to closely watch what you are doing and help you correct your form. Mirrors can only do so much; it's good to have a professional help you.

  • Posted by a hidden member.
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    Nov 25, 2008 9:45 PM GMT
    Timberoo said
    Caslon8000 saidSee a chiropractor...your insurance should cover it.

    While I was getting my body back in shape, my knee caps were tracking...which in chiro-speak means the stabilizing muscles were not holding them in place. A simple thing as a piece of Y shaped tape was put over the knee cap. Evidently the tape caused the stabilizing muscles to be activated when the knee cap moved. It didnt take long to solve the problem.

    Between my Chiro and my PT, I now have no pain in any of my joints! .... icon_biggrin.gif


    that's interesting. did you feel anything when it it was tracking?

    Pain...but I didnt feel it actually moving.
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    Nov 25, 2008 9:52 PM GMT
    Beefy_Artist said
    Caslon8000 saidSee a chiropractor...your insurance should cover it.

    While I was getting my body back in shape, my knee caps were tracking...which in chiro-speak means the stabilizing muscles were not holding them in place. A simple thing as a piece of Y shaped tape was put over the knee cap. Evidently the tape caused the stabilizing muscles to be activated when the knee cap moved. It didnt take long to solve the problem.

    Between my Chiro and my PT, I now have no pain in any of my joints! .... icon_biggrin.gif


    Thanks for the tip ....went to my Massage therapist and he did say I was incredibly tight ....90 minutes on my back alone. I will keep trying to work on core and the stabilizing muscles with Y shaped tape. Do you have an diagram I can look at to know where to place it?

    I just didn't think 15+ pounds would affect me that much! I hope to drop this weight and keep it off for the rest of my life...210 is too much...prefer 190-195

    Ya need to go to a chiropractor and have your knees examined.
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    Nov 25, 2008 10:07 PM GMT
    ssguy69 saidDid you happen to be doing any type of squats? I ask as your form could also be aggravating your knees.

    You may also want to make sure when working your quads that you stretch them as well as the tear drop shaped muscle (medial side of your knee cap) tends to get overdeveloped.

    Just a thought.


    I have been doing squats....but I did it on a hack squat machine and kept good form...I had my feet further in front of me to work my glutes Saturday...
    so don't think its that..just aggravated about what to do to stop this soreness...it's just limiting me mentally ...I am very cautious about going all out when I play volleyball...hate that!
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    Nov 25, 2008 10:08 PM GMT
    HighVoltageGuy saidKnee pads are always an essential tool in every cum guzzlers bag of tricks.


    *** Sorry, it was just too easy! ***


    LOL...if that was the case....I would not be complaining...I would take my advil and guzzle more protein LOL
  • Posted by a hidden member.
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    Nov 25, 2008 10:10 PM GMT
    Auryn saidIf it's a problem due to tight muscles, tissue, and/or adhesions a PT or massage therapist will do you a lot of good. Go get things checked out soon. Also, since it sounds like the problem is exacerbated by your workout, you may want to get a trainer to closely watch what you are doing and help you correct your form. Mirrors can only do so much; it's good to have a professional help you.



    I do have several guys that spot me and have a workout partner...but he isn't good about watching! he is too ADD for that ..but I am going to really get on his case cause we are doing a very hard workout now called the Rock Hard challenge that was published in Muscle and Fitness Magazine.

    I do plan to check out a therapist about all this some more..
  • Posted by a hidden member.
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    Nov 25, 2008 10:11 PM GMT
    Try tighter little blue shorts. :-)

    Happy to kiss your knees if it will make em feel better. icon_rolleyes.gif
  • Posted by a hidden member.
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    Nov 25, 2008 10:13 PM GMT
    ursamajor saidTry tighter little blue shorts. :-)

    Happy to kiss your knees if it will make em feel better. icon_rolleyes.gif


    Start with the lips handsome icon_smile.gif
    WOOF!
  • gregrr

    Posts: 1

    Nov 25, 2008 10:19 PM GMT
    I have a similar issue with my knees. Well, the reverse actually. I over developed my calves playing hockey for years and my pt said my knee pain was due to the calves pulling the knee cap out of place. Stretches, massages and ice helped but for me the true solution was strength training the weaker muscle group. Work with a good trainer or pt to properly target the muscle group that needs the added support
  • Posted by a hidden member.
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    Nov 25, 2008 10:21 PM GMT
    Caslon8000 said
    Ya need to go to a chiropractor and have your knees examined.


    Thanks ..one of my volleyball teammates is a chiropractor...I will give him a call and see if I can make an appointment.
  • DuggerPDX

    Posts: 386

    Nov 25, 2008 10:39 PM GMT
    I've been doing squats as well, and my knees have been a little sore. My trainer has me doing terminal knee extensions with a rubber band as part of my daily warm-up. You can do them on a small box for a bigger stretch or just standing on the floor. It really helped with the pain, and strengthened my knees allowing me to squat more weight. Do a Google search for pictures of the stretch

    Terminal Knee Extensions (TKEs)
    Terminal Knee Extensions TKEs are quadriceps-strengthening exercises using exercise bands. With the band looped around a table leg and behind your knee, stand facing the end of a table. Step back from the table until the band is tight. Allow the band to pull your knee into slight flexion and then extend fully against the resistance of the band.

    Good luck

  • GQjock

    Posts: 11649

    Nov 25, 2008 10:45 PM GMT
    If this is a chronic situation it needs attention before it turns into something thats permanent
    Soreness after a workout can be gotten rid of with some ice and NSAIDs
    but theres a build up of trauma that eventually leads to arthritis... worn and broken ligaments and other trauma induced injuries

    see a therapist so that you can be evaluated
    It can be from many things
    muscle imbalances
    genu recurvatum
    proximal influences from the back or hips
    and distal influences from the feet all of them placing the knee in a poor biomechanical postion

  • Posted by a hidden member.
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    Nov 25, 2008 10:49 PM GMT
    Your shorts might be too tight near your balls. That could affect a lot of things. It's affecting my eyesight right now. I can't stop looking.
  • Posted by a hidden member.
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    Nov 25, 2008 11:09 PM GMT
    ever try any joint vitimins

    My knees got really bad once I hit the 1200 pound mark on the legs press.

    I started talking some joint vitimins and they actually helps a lot
  • Posted by a hidden member.
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    Nov 25, 2008 11:10 PM GMT
    If it mostly the front part of your knee surrounding your knee cap and it is aggravated by landing/jumping/squatting it is most likely patellafemoral syndrome. It is usually caused by an abnormal tracking pattern of your knee cap on the front part of your femur. It is usually caused by either a muscle strength or tension imbalance or improper techniques, meaning either your inside or outside of your quads are firing at the same magnitude or at the same time. Judging from your pic I wouldnt think that you have any weakness in the quad department, so it is most likely a tension or biomechanical problem with technique. You have two bands of connective tissue on the inside and outside of your knee that help track your knee cap so if one is tighter than the other it can cause an abnormal tracking pattern. Usually you can tell this by laying with your legs out straight with your quads relaxed and push your knee cap in and out. If it moves a lot farther one way than the other it be one cause of the problem. Also if your knee cap is tilted in or out (one side sticks out farther forward than the other) it can mean the same thing. Also inflexibility it plays a big role in it, but make sure to stretch your hamstrings, gastrocs, and your IT Band because they all affect your technique and how you perform at higher level activities such as jumping and running. This may sound silly but you also need to look at your hip strength because your hip play a really important role in controlling the lateral (side to side) forces on your knee since your knee and your quad/hams only control forward/backward. Usually your hip abductors are weaker than your adductors so look at doing some glute medius strengthening also. As far as treatment you can definitely ice them (right after a workout or volleyball even if it doesnt hurt for a couple weeks prophylactically) or take an OTC anti-inflammatory which should help and you can keep working out but reduce your weights, really watch your form (keep your shoulders knees and feet in a straight line with squats and landing) and dont let your knees go out in front of your feet with squats and lunges. Do this for a week or two and then start gradually increasing your weight again as any symptoms allow. Hopefully some of those ideas help
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    Nov 25, 2008 11:13 PM GMT
    HighVoltageGuy saidKnee pads are always an essential tool in every cum guzzlers bag of tricks.


    *** Sorry, it was just too easy! ***


    You beat me to that one.

    Secondly, let's not get me started on shorts that show off your junk.

    Thirdly, how are you landing? From my experience improper form while jumping can be devastating to knees, legs, hips, even backs. If you're locking your knees out on the landing or landing on your heels or flat footed, that's going to transmit a lot of impact up your legs.