Damn Knees!

bgates1654

New Member
So about a week ago, I started feeling pain in my knees... non localised, very mild, but noticeable. It was felt pretty much all over... quad insertions, ham insertions, calf insertion, sides, patella, middle of the knee. No noticeable swelling or discoloration. No specific movement caused pain... it just came and went. I ignored it, hoping it would heal for a couple of days, but the pain got a tad worse... nothing more than annoying. I got myself a couple of knee wraps to keep them warm at night and around the house. That seemed to help.
The pain lessened. It seems I was on the heal but decided to drop my olympic lifts as a way to reduce wear and tear. I figured maybe I got jumper's knee or something from trying out the full clean and attempting the full snatch. The pain is still present after a week and a half. It is still off and on and still mild/annoying... 2 out of 10 on the pain scale. No loss of range of motion.

Doing deadlifts and squats (10RM) actually makes them feel good, relieving any pain that happens to be present and no extra pain or less pain is noticed next day.

Today I noticed that I was subconsciously putting weight on the outside of my feet. I am not sure why because consciously correcting this does not cause any pain. I also noticed that a pain in my right knee has localized itself in the iliotibial band at the knee joint. It is a mild stinging sensation that occurs occasionally. Again maybe a 2/10.

I was thinking of replacing one of my deadlift/squat work sets with a mid range 15 rep set in the hopes that some healing could take place due to the lactic acid. Technically its adding more work though which could exacerbate the situation. If it fails to heal within 2 weeks at that level of activity, then I will stop all leg exercises and let it rest.

I have been doing extra stretching with less than normal intensity as means of healing. My normal stretching routine does not include an iliotibial band stretch. However the one recommended by several websites (leg crossing behind the other) does not seem to stretch at all even at the extreme.

How do my plans sound? Any advice would be helpful.
 
Man, knee pain ain't no fun. Been there.

The stretching stuff is essential - do what stretches you feel help the situation. I have one other suggestion, one that I've used with success and recommended a few times. Try doing single-leg leg extensions with very moderate and/or light weight. Strengthen the joint as much as you can, and couple that with lots of stretching. Hopefully the pain will subside.

HOWEVER - if at any time during the extensions you feel pain, stop. ALSO - if several hours after the extensions, the pain elevates to more than a 2/10, I'd say jump immediately into an SD and stretch every hour of every day - and THEN, if the pain still isn't gone, get yourself to a sports medicine doc and submit to whatever treatment they prescribe.

My 2 cents.
 
I would choose the conservative option and see a sports medicine doctor immediately.

I have some ideas:

1. Pain can be transmitted to another area of the body. You could be hurt somewhere else.

2. That a specific locus cannot be found and that you have noticed a shift in the way you walk brings to mind an article by a physical therapist I read on T-nation. He states that pain in one joint is often indicative of a mobility or flexibility problem in a joint directly above or below it. Even though you perform Olympic lifts, maybe something has gone wrong elsewhere? Your ankles? No? How is your lower back? Hips? Here's the article:

http://www.t-nation.com/readArticle.do?id=1618485

Keep us up to date on how it goes.
 
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(QuantumPositron @ Oct. 04 2007,01:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I would choose the conservative option and see a sports medicine doctor immediately.</div>
Yup, sometimes you've got to go to the vet and get yourself fixed...
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