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Ouch

Tuesday, October 02, 2012

SO

Not so happy tonight.

My right knee has been bothering me off and on for a couple of weeks. It started back when I decided to try to add running/jogging to my fitness regimen. I was doing intervals, and not going to fast, and taking every other day off doing cross training.

Well, it only got worse, so I decided that I would make it my goal to get more weight off and THEN work on the running. You know its 4lbs of pressure for every 1lb of weight...which can add up to a lot on those joints. So I thought, Okay, I got this.

So, after making that decision and speaking with a personal trainer, I decided to cut down to walking, adding some elliptical training and doing isolated leg press exercises to help take pressure off of the knee and try to strengthen the muscles around the joint.

And the pain hasn't gotten better.

I work at a hospital and am good friends with some of the PA's I work with. And this afternoon I decided to ask them what they thought. So they did a little mini "consult" on me...which is hard without a full examination and all that, but the general consensus is tendonitis of the lower knee, upper shin area.

And it sucks.

Now, I hate to be negative, I really do, but I'm feeling kind of down about this. Ron, the PA that I spoke to, has been working in Orthopedics for over a decade, so I trust him, and he said the only way to REALLY help tendonitis is to stop doing the activities that aggravate it. And ice. And Ibuprofen. And isometrics.

But I can't STOP walking. It hurts on and off, going up stairs, walking on flat surfaces, walking slow, walking fast...sometimes it doesn't hurt at all. So...I'm feeling a little bit at a loss on what to do.

Obviously this is just a little bump in my road, but I can't stop working out. I LOVE going for walks--and I was going on 4 mile walks 5-6 days a week...it was MY time to reflect, relax and enjoy this beautiful weather while we have it. I feel like I can't do that anymore.

I know I'm probably overreacting, but that, along with feeling like this journey is such a huge undertaking has me overwhelmed.

Have any of you been through this? What did you do? How did you handle tendonitis? Do you have any advice? HELP :)

You're all amazing.

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MANDERS1105
Thanks, everyone for your input! I really apprecaite it. I've been pretty upset/down the last couple days. Couple that with taking a break to rest my knee and I'm going a little bit crazy, to say the least. I'm going to see how it feels tomorrow and maybe try the elliptical...if things get to hairy I'll stop. I am also going to invest in a good suit to start swimming (thanks for the suggestion!) and one of those bands for jumpers' knee. I think I'm also going to look into a new pair of shoes--I had a pair of Sauconys a couple years ago and had NO problems whatsoever with those. Again, thanks for the support and ideas! You all rock!

2693 days ago
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GIGGLEBOXGIRL
I'm with EZRIN101, have you tried swimming? Maybe cut out the walking for a while and just do the elliptical? That's a tough one... I hope you find something that works for you!!
2693 days ago
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LLSHEPARD17
My husband has tendonitis in his shoulder and he is a mail carrier. He ice's it when it hurts and rests when he gets home from work. You can still do what you love to do walk and run but take it easy when it flares up! I know it can be frustrating and painful but it will get better with time. Ice and Ibprofen works wonders! Good luck!
2693 days ago
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CD12732495
Just have patience and let time heal your wounds.
2693 days ago
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FIREFLY4407
About a year and a half ago I was having knee pain - While running and also on stairs. I got these knee bands - I was very skeptical, but the reviews looked good. www.amazon.com/gp/aw/d/B00022
62JE The band has a solid part that sits just below the knee and applies some upward pressure. I was shocked by how this alleviated the pain while running. Then after a few months of running and strength training, I found the pain had dissipated, and I'm not even using them any more - and am running pain free. I know every situation is different, and I am not a medical professional, but I hope you find what works for you to not further aggravate the situation while still reaching your fitness goals.

2693 days ago
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TRACYNOTGIVINUP
I also experienced knee pain. The first time I tried jogging/walking I injured it enough that I thought I would never run (i weighed about 250 then) but this past may I decided to try again. and have been successful. so I would take a break and do what u can and try things at a slow and cautious pace.
2693 days ago
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DETERMINEDJANET
I had it in my elbow and it took months to work through. Had to be careful on not extending fully and used lower weights. Hugs!
2693 days ago
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EZRIN101
Have you tried swimming? It can be a great workout without the pressure on the joints.
2693 days ago
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SAILOR64
Dear Manders,

I too have been suffering from on again/off again knee pain for more than 35 years. Mine started with a knee injury playing 8th grade football. Then continued from playing basketball on a multi-surface court in college.

When I get knee pain from walking or running it's usually from poor mechanics. In other words, I'm not walking correctly or running with good technique. Your body has a thing called muscle memory. We see it most when we think of golf or swinging a baseball bat. Your ball doesn't go where you want it too because your swing isn't good, but when you change your swing it feels "weird."

It's the same thing with walking or running. Your body gets used to the way you walk or run, this is called your "gait." Your gait includes how your foot hits the ground, rolls forward, then lifts off at the toe. Proper gait has the heal of the foot hitting first, then the sole of the foot, then the toe. Sometimes we can roll our foot on the outer sole as we go from heal to toe. This is called SUPINATION, and can lead to knee, hip and back pain.

In order to correct this you have to retrain your brain and your legs and feet how to walk with proper gait mechanics and create "new" muscle memory. To do this try placing mirrors in front and next to a treadmill so you can see your legs and feet as you walk. Then set the treadmill to a slower than comfortable walking pace and watch how you walk (you can also look down at your feet) to make sure your feet are going evenly from heal to toe and not rolling on the outside of the sole of the foot. Concentrate on how the muscles and toes feel as you walk. Become aware of every feeling you have in your feet.

As you retrain your feet to walk smoothly, you can move faster and faster, but don't sacrifice good form for speed. The speed will come with time.

I know this sounds weird, but it worked for me. I am up to 5 miles a day, 5 days a week and I have no knee pain anymore. As my weight comes down I will have to retrain myself to run smoothly. It's going to take a while, but I know I can do it.

Give it a try and let me know how it goes.

JUICE to you!

Jonny Mac
2693 days ago

Comment edited on: 10/2/2012 10:14:30 PM
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SPIRALDOWN
I suffer from Leg Knee pain you are right it sucks. I deal w it the same way i alternate ice and heat. I rest my leg when it really bothers me..and slack on some exercise when i have to. But like u i refuse to give up.... My suggestions would be take one day at a timeand walk what u can when u can.. And get advice from a personal trainer on what else you can do for exercise. gd luck i truly understand what you go through.
2694 days ago