Knee Injury / Cardio

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    Oct 17, 2010 10:18 AM GMT
    I guess this topic is two fold, but the first is to do with a knee injury.

    For a period of time I played about 7 hours of fairly intensive sport both competitively and for social training purposes on a weekly basis all of which involved a lot of jumping. I started getting pains in my knee, the boney bit just under my knee cap. First it was my left knee but then gradually both knees felt the pain so I stopped playing and consulted two doctors both of whom have told me it's like the knee version of 'tennis elbow' and there's nothing much I can do to cure it except rest as much as I can.

    Just wondering if anyone's had a similar experience, if there's any sort of exercise/stretch which would quicken the healing process/prevent further injury....and finally, since it significantly reduces my sporting activity, besides running (which aren't great for one's knees), what things I can do to up my cardio activity?

    - J
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    Oct 17, 2010 4:51 PM GMT
    Swimming, elliptical trainer, maybe cycling if you stay in the lower gears. I would stay away from any running for now, but after a while, you might consider a treadmill. Some have good cushion and you can control your technique to minimize impact.
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    Oct 17, 2010 5:52 PM GMT
    Just got over a knee injury exactly like yours, it sucks! I got it from running most likely, asked my sister (chiropractor) and same diagnoses. I bought a knee brace and wore it while i was at work and anytime i was walking for an extended period of time. I took some time off cardio and was forced to monitor my eating so as to not have the need for cardio on a daily basis. At the gym i stuck to upperbody exercises as, like your doc said, best thing is rest. After 2 weeks i started to try the ellyptical trainer as the bike allowed for too much horizontal wiggle room, however i noticed the pain was coming back. I started swimming and that was the best exercise for my knee, its low impact and requires no direct strain on your knee tendons. After another 2 weeks i tried the treadmill but instead of a standard treadmill which causes too much pounding on the knee, i tried a type (cant find the name or a picture) with separated treads that doesnt have handrails and has a bit more 'give' to it, ill try to find more info on it but look at your gym to see if they have any different types. Im pretty good now with my knee and dont wear my brace anymore but im still worried about going for an outdoor jog.
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    Oct 18, 2010 7:52 PM GMT
    Knee pain is often caused by a tight quadricep muscle or IT band. And considering that you were doing a lot of jumping, which demands a lot of power from your quads, it's likely that you strained them a little.

    The quadricep tendon passes over the knee cap and attaches to the front of your shin bone. When the quadricep contracts repeatedly, it can start pulling on the knee cap, as well as create pressure underneath. It can also pull the kneecap to the right or left, especially if your IT band is tight too.

    Here's a great quad stretch. It stretches the quadricep in a way that is safe for the knee, since it doesn't twist the just. Just make sure to put a lot of padding underneath your knee.

    It would be a great idea to start stretching other muscles around the pelvis as well, most importantly the psoas and IT band. I have a class online that is specific to runners, but would be great for you too, since it targets the muscles that are likely playing a part in creating the pain that you are experiencing. Here's the link:

    Let me know what you think.


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