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Knee recovery
SuperMario
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Hello all,
I'm a bit confused on what to do about my knee pain. Last week after my long run, which I increased it of 12k in 2 weeks (meaning that 2 weeks before my longest run was 11k, the week after 16k and last week 23k), my left knee started hurting. Pain under the kneecap when walking, sitting for too long and doing stairs. I guess that was caused by doing too much too fast. So I decided to stay off running for one week (6 days). By this morning the pain disappeared, I didn't feel anything while walking or anything ( just a bit of cracking when I bend the leg), so I thought I was ready to go back running but after few minutes I start to feel my knee "complaining" and after 1k I had to stop because the knee started hurting again. Now, few hours after my attempt, my knee is hurting as much as it was before.
I have to say, in this week off running, besides walking (as my job requires me to stand several hours per day) I haven't done much, no stretching or anything. I just put some ice on it for half an hour the second day.
What should I do to completely recover? and how do I know when I'm ready to hit the road again?
It is really frustrating to not be able to run just after 6 months I discovered my love for running
I'm a bit confused on what to do about my knee pain. Last week after my long run, which I increased it of 12k in 2 weeks (meaning that 2 weeks before my longest run was 11k, the week after 16k and last week 23k), my left knee started hurting. Pain under the kneecap when walking, sitting for too long and doing stairs. I guess that was caused by doing too much too fast. So I decided to stay off running for one week (6 days). By this morning the pain disappeared, I didn't feel anything while walking or anything ( just a bit of cracking when I bend the leg), so I thought I was ready to go back running but after few minutes I start to feel my knee "complaining" and after 1k I had to stop because the knee started hurting again. Now, few hours after my attempt, my knee is hurting as much as it was before.
I have to say, in this week off running, besides walking (as my job requires me to stand several hours per day) I haven't done much, no stretching or anything. I just put some ice on it for half an hour the second day.
What should I do to completely recover? and how do I know when I'm ready to hit the road again?
It is really frustrating to not be able to run just after 6 months I discovered my love for running
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Comments
I have tried physio without much improvement.
After a few years of this issue I decided to just ignore it but limit myself to 10k.
After a run there is a swelling and for a day some mild pain but it does ease.
The doc said physio or knee replacement - nothing in between.
Grateful for any suggestions.
NHS suggest:
put as little weight as possible on the knee – for example, avoid standing for a long time
use an ice pack (or bag of frozen peas wrapped in a teatowel) on your knee for up to 20 minutes every 2 to 3 hours
take paracetamol