Pain in knee cap when running URGENT HELP

Hey guys recently ive been training for the navy fitness test of 1.5 miles in 11 minutes. Ive been training for about 3 months and i can run the test fairly confortable however over the past 3 weeks ive had problems with my knee cap, Its become worse and worse and feels like the bone around the knee cap is sensitive when i run.

I have the fitness test on the 18th thats 6 days away and im concerned about this, is there anything i can do to help this heal? 

Comments

  • Rest. Difficult to tell what it is but whatever you're not going to increase your fitness in the next six days so rest and go for it on the day.

  • You need to apply the RICE principle

    Rest

    Ice (ice pack of frozen peas wrappped in a tea towel applied to the affected knee for upto ten mins at a time, a few times a day)

    Compression - support bandage or knee support around the knee

    Elevation - when resting try and keep you leg up (i.e knee higher than your hips)

    It'll also be worth taking some ibuprofen as its an anti-inflammatory, so should help to reduce any swelling.

    Get yourself booked in with your GP so they can evaluate it properly and possibly refer you for further checks.

     

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