Runner's knee

• YT

  Yvett Talas

  1/22/21, 6:30 PM

  Hi ladies

  I am just wondering if any of you has dealt/still dealing with runner's knee and how you managed/are managing it.

  I've been having knee issues since the age of 16 and I know that I definitely overtrained them when I played volleyball, then did a lot of running after stopping volleyball (because of my knee) so I know that I should have been taking it easier but I am just really bad at not doing anything for weeks...

  I went to see a physio yesterday as my right knee swelled up again a couple of days ago and she said she thinks it's runner's knee based on the scans I had in 2017 and her assessment. I told her that I do workouts most days if not every day and I try to avoid jumping and running. She didn't say I should stop -although she said I should avoid squats and anything that irritates the knees for a bit. She gave me exercises to do for strengthening and referred me to a private physio. 

  I am really enjoying the Queens workouts and they have been literally getting me out of bed these days. I am really worried that if I have to stop it's going to affect both my mental and physical help.

  I know that most of you are not physiotherapists/doctors/knee specialists so I am not looking for professional advice, just wondering whether any of you had this issue before and how you dealt with it. I would like to try different things as this problem has been going on for way too many years.

  I am going to try to do the classes but will probably opt for the beginning options for most exercises that involve my legs 😞

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  Niamh Byrne

  1/22/21, 7:22 PM

  @Yvett Talas Hey Yvett, I'm so sorry to hear you're having this issue with your knee 😔 I've had a lot of trouble with my knees as long as I can remember too and I think for someone who has come to love exercise it's one of the most annoying things. Half way through the Christmas challenge my knee completely started acting up, swelling, locking and just being incredibly sore so I know exactly how you feel! 
  For me I just had to rest it completely from the middle of November until just there after Christmas, I still get pain in it and I've accepted there are just some moves I can't do (hopefully just for now 🤞🏻) Not sure about you but since my knee pain started I've found that I can't do lunges without my knees crying out to me and as annoying as it is I just do the beginner version. 
  For a good while when I was resting my knee I just did upper body meaning I only did 2 workouts a week which was really annoying for me. At the time I was on placement too so I was on my feet all day which probably made the pain worse! If you're not on your feet all day maybe chancing the lower impact versions would be okay? And just listen to your body (and the physio 😂🙌🏻) and if you feel pain that's not spice pain definitely take it down or stop. I know it's so hard queen but maybe a few weeks of rest/lower impact will be just what you need! My knee still isn't perfect but it's so much better than it was and I just put it down to rest. 
  Even if you're doing a workout and there's an exercise you're thinking mmm that's a bit much for my poor knee, just March it out or improvise with an upper body exercise! That's often what I have to do! 
  Also hot baths, hot water bottles and cool packs are my best friend! I also invested in a good knee support that I wore on days where my knee didn't feel good or if I was moving about a lot and that really helped too! I just got it in my local chemist after talking to the pharmacist, I'd tried other cheapish ones before and they just didn't do it for me but this one definitely did help especially when I was on my feet all day 🤞🏻🙌🏻
  I really hope you're okay queen 👑 mind yourself physically and mentally and I hope you get some relief soon! I was onto my doctor as well as physio/osteopath about my knee pain and I was given some decent anti inflammatory medication that I think really helped also! 

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• YT

  Yvett Talas

  1/22/21, 7:49 PM

  That's so helpful @Niamh Byrne - thank you! I literally have the same one and off with the swelling, locking, and soreness. 

  I gave up on "proper" lunges a few years ago, although I do find that the more exercises I do the better they get. Sometimes I try to catch up on workouts so like today just did pilates and perky peach back-to-back and by the end of perky peach, my knee was feeling better. I did the beginner version for everything and I went down probably less than 10 cm during the squats but there was no pain and I could still feel my glutes activating. Also, the swelling was really bothering me during the day but I feel much better now after the workouts like there is less pressure around my knee. 

  I have an office job so I am sitting most of the day, especially working from home - not running as much up and down the office chasing people 😁, so maybe that will help with resting it a bit. I am icing it a few times a day as well.

  I will definitely look into getting a knee brace for the support! Thank you for the idea. I have a call with the physio on Tuesday again and might also ask for decent anti-inflammatory medication. 

  I think I will just keep going and as you say, I can always march it out or do beginner's jumping jacks or something instead. Obviously, if the swelling gets much worse, I will just have to do upper body and core for a few days.

  I am just starting to feel like a queen 👑, so the physio has their work cut out with me as I am not ready to stop doing workouts. I am way too stubborn so if I want to do something, I just push through the swelling and soreness. I was a nightmare while I was playing volleyball and I am pretty sure our team's physio absolutely hated me 🤣 

  Hope you are okay as well. Thank you for the super helpful message!

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  Niamh Byrne

  1/22/21, 8:46 PM

  @Yvett Talas Aw Yvett I'm so glad I could offer some help! I wish I could help more but I've really just being trying to figure it out too like yourself 😅 it's so frustrating when you're not quite sure what's wrong so not quite sure how to treat it properly!!

  Aw the lunges can be a nightmare for me sometimes but like you I do feel like I've been trying to improve my mind to muscle connection and I feel like it takes the pressure off my knee if that makes sense? Even if I have to slowdown the reps and really focus on what muscle I'm using I find it really takes the pressure off the joint!!

  Maybe try some elevation for the swelling also queen it might help 🤞🏻Definitely go at your own pace and listen to your body queen, I really hope it improves for you 👑💛💛💛

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