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Thread: Ouchy knee-stretches?

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    Default Ouchy knee-stretches?

    My knee has been in pain recently after work, but if I rest it, it goes away. There's no swelling or anything. It's mostly when climbing stairs.

    Part of it is I need new shoes. I know that. Getting them. I also think I need to stretch out more before work-any recommendations? I will go to the doc if it continues!

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    Default Re: Ouchy knee-stretches?

    Can you bend down as though you are doing squats without pain?

    Have someone who's able draw a straight line with a ben vertically from above your knee to below it. Make the line go over the center of your kneecap. Bend your knee slowly. Does the center of your kneecap stay on the line the whole time?

    If you answer no, you might see about getting looked at for patella femoral - I've got it and it sucks. The way you described is how mine startedout.

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    Default Re: Ouchy knee-stretches?

    I have had bad knees since before I started dancing. What helps me is to ice it when I get home from work. Mine also don't look like they are swollen but an anti-inflamitory helps alot so maybe they are swollen inside but I just can't see it? Idk? I have the pain when climbing stairs too along with cracking and poping sounds. My knees are like a bowl of rice krispies, lol.

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    Default Re: Ouchy knee-stretches?

    Mild pain or sharp pain?

    If it's sharp, I'd see a professional. If it's mild I'd give myself (or have someone else) a strong quad, outer and inner thigh massage until I felt a release.

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    Default Re: Ouchy knee-stretches?

    It's a sharp, but not too strong or long lasting pain when I bend into a squat. Knee cap stays in place. I wonder if it may have to do with the steepness of stairs and my shortness? It's never cracked or anything-that's the ankles and hips. Hmm. I think I will call the doc tomorrow. Can't have a bum knee.

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    Default Re: Ouchy knee-stretches?

    If it's sharp, the right thing to do is GO. At least you can rule out PF since your kneecap stays in place. *whew!*

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    Default Re: Ouchy knee-stretches?

    Sometimes my knee hurts as a result of muscle tightness from working a lot. Calf, hamstring, quad, and IT band stretches help me a lot, as does deep tissue massage. Go to the doctor, of course. I did and he wrote me a prescription for deep tissue massage and gave me a prescription for a compound topical NSAID. He also eased my mind by telling me that no, I wasn't about to blow a knee.

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    Default Re: Ouchy knee-stretches?

    Quote Originally Posted by Susan Wayward View Post
    Sometimes my knee hurts as a result of muscle tightness from working a lot. Calf, hamstring, quad, and IT band stretches help me a lot, as does deep tissue massage. Go to the doctor, of course. I did and he wrote me a prescription for deep tissue massage and gave me a prescription for a compound topical NSAID. He also eased my mind by telling me that no, I wasn't about to blow a knee.
    You can get a prescription for a massage?!? Nice. I'm going to ask my Pilates-instructor housemate for stretches, but she hasn't been home in forever, because of holidays and stuff.

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    Default Re: Ouchy knee-stretches?

    Quote Originally Posted by RoseLeigh View Post
    You can get a prescription for a massage?!? Nice.
    My insurance supposedly covers it, but I don't want to use their providers as mine is so awesome. It really helps a lot.

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    Default Re: Ouchy knee-stretches?

    Quote Originally Posted by Susan Wayward View Post
    My insurance supposedly covers it, but I don't want to use their providers as mine is so awesome. It really helps a lot.
    I know mine doesn't (it's school insurance), but I'm going to look into getting one of those when I have a sec to breathe.

    It's much better today-I stuck ice on it before bed last night and elevated it. Just a little pain now, but I'm icing it tonight too, and going to the doc on Monday. I did some reading on stretches and about how not to do them wrong!

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    Default Re: Ouchy knee-stretches?

    Quote Originally Posted by cherry_sin View Post
    Can you bend down as though you are doing squats without pain?

    Have someone who's able draw a straight line with a ben vertically from above your knee to below it. Make the line go over the center of your kneecap. Bend your knee slowly. Does the center of your kneecap stay on the line the whole time?

    If you answer no, you might see about getting looked at for patella femoral - I've got it and it sucks. The way you described is how mine startedout.
    Good advice, but I'll correct your terminology The kneecap that shifts outwards instead of staying in line is called "patellar subluxation". And the associated wear and pain is called patellofemoral syndrome or more appropriately chondromalacia patella

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    Default Re: Ouchy knee-stretches?

    If you have foam rollers at your gym, ask a trainer to show you how to release your ITband.

    You lay perpendicular and on top of it with your hands supporting you on the floor. Basically you're trying to massage the side of your leg. GENTLY. It'll hurt at first but the trick is: once you find where it hurts, stay there at the minimum of 30 seconds. You want to hold it there until the pain lessens some. And thn move up/down the side of the thigh for a new ouchy spot. Hold it there. And find another spot. Hold. Repeat. Repeat. Repeat. Do it everyday if you can.

    If you get one for home, you can watch tv while releasing your muscles.

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