Basically, I took on too many miles too quick. And boom knee pain even when walking now. I don’t want to stop moving entirely, but I’m just not sure what I should be during this downtime. I’m pretty new to running so only been doing it for about 2 weeks and I’m a little heavier, so it probably beat my legs up. But I love running and don’t want to give it up.

  • AttackBunny@lemmy.world
    12·
    1 year ago

    I’m not a doctor, I can only speak from personal experience.

    1. Stop running. Yeah, it sucks, but it won’t heal unless you do.
    2. It’s going to take a couple months, probably, to be able to run on it again.
    3. Walk, but only once pain is gone/very minimal.
    4. RICE - rest, ice, compression, elevation.
    5. You can try ibuprofen. It’ll help with inflammation.
    6. Don’t start being active until pain is mostly/completely gone, and don’t start running until pain is gone. It WILL come back, and you’ll start all over again, if you start too soon.
    7. Try other low impact activities like swimming.

    Whenever you start back up, start really slow. I usually go with 1 slow mile for a couple weeks then start adding half a mile every couple weeks, depending how the injury feels. As much as it kills me, speed comes later, distance too.

    If the pain isn’t gradually improving over the next week or two, then go see your doctor. From personal experience, they will just tell you to stop exercising.

    • Conman_SignorOP
      4·
      1 year ago

      Thanks! This is what I was looking for. And it really sucks, I was up around 3 miles every other day. And I’m sure the dr is going to tell me to stop for a while. Also doesn’t help I work 12hrs a day in steel toes on concrete. So I really don’t get a good break for my legs. Idk man, this situation just really sucks

      • AttackBunny@lemmy.world
        2·
        1 year ago

        I know! I’m right there with you. I’m super prone to tendonitis/bursitis, so I feel your pain. I’m actually dealing with some posterior tibialis tendonitis right now. As much as it kills me to say, resting is the ONLY way to make it stop.

        If you’re stuck standing all day, it may help to wrap your knee, until the inflammation subsides a bit.

        Also, I know there isn’t any scientific evidence (or at least I haven’t seen anything peer reviewed yet) for KT tape/Kinesiology tape BUT, depending where the issue is, it’s like fucking magic (I could never get it to help with Peroneal tendonitis). IDK how it works, or why, but it helps me, when I get it placed correctly. May be worth buying a roll, going to youtube, and trying it out. It won’t make you recover quicker, but may make it easier to tolerate, while you heal.

        • Conman_SignorOP
          1·
          1 year ago

          Just got back dr says nothing for 2 weeks, no running, no cycling. So I’m at a loss right now. I might try and do some very easy walking just to keep blood flowing. I don’t want to just sit and do nothing all day every day.

          • AttackBunny@lemmy.world
            1·
            1 year ago

            I would recommend sitting on your ass until there’s no pain. Or at least very little. I’m stubborn as shit and I’ve tried to “just do a little” enough times to know.

    • jhulten@infosec.pub
      4·
      1 year ago

      RICE is somewhat outdated. The alternative names (MOVE, METH, MEAT) have not sorted themselves out yet, but the summary is:

      1. Inflammation is the body healing itself. Ice and NSAIDs (ibuprofen) may help with discomfort but they slow healing.
      2. Non load bearing movement is better than rest for anything short of a fracture or catastrophic injury. Blood flow is healing.
      3. Elevation is still beneficial the further down the leg you go. Can promote blood flow if it has no where to go.

      https://thischangedmypractice.com/move-an-injury-not-rice/ https://www.lifemark.ca/blog-post/treating-acute-injury-go-meat-over-rice https://www.synctherapy.ca/meth-the-alternative-to-the-rice-method/

      • AttackBunny@lemmy.world
        2·
        1 year ago

        1. I guess technically, yeah, but it’s the immune systems response to an injury or virus/bacteria. If you can reduce the inflammation, the immune system is still working, you’re just in less pain. Plus, if it’s in/on/around a tendon/bursa, inflammation is just going to continue the issue/pressure. Again, not a doc, just deal with this shit a lot, over MANY systems in my stupid body

        2. Yeah that’s why I recommended low impact activities like swimming.

        3. Not sure what you’re trying to say. Sorry.

        Also, the A in MEAT is analgesics, so not really sure why you singled out nor taking ibuprofen, as it’s part of the recovery process you’re recommending.