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Knee Pain in Right Leg
Hello.
I am a professional badminton player and due to corona lockdown I was working out a little at home only. After the unlock, I went to a nearby park for running. For 2 days, l run for about 2 kms and my right knee started to pain after every run. The situation is like if i further continue to run the pain will increase and if I stop running the pain is completely gone in like 30 mins or 1 hour rest. After these 2 days the pain in the right knee started after only around 1 km running and then i stopped running for a week. After one week rest, when i went for running, after around 1.5 kms the pain started again.
I don't know how it even started as i didn't do any heavy workout in the lockdown and before the lockdown my knee was completely fine.
3 days back i went for cycling for about 21 kms and my knee did not pain.
Please provide me a solution for this problem.
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Your problem could be due to lack of proper warm up and cool down.
Your muscles could have got exerted with intense pressure after a break.
You should do knee strengthening exercises and stretching exercises.
You have to start your workout gradually from lesser load to higher.
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Hi. It seems u have exerted too much pressure on ur knees directly. Any exercise or running should be be done after 5 mins of warm up and post exercise stretching should be done .
Next Steps
U should start strengthening ur knee specifically. Follow my link given below and start with simple knee strengthening exercises
Health Tips
https://youtu.be/3wGVXE2VhJc
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Hi, according to your history i m suspecting mechanical injury.
As per your observation this could be meniscus injury.
You should better go for an MRI to rule out diagnosis.
Next Steps
Till that time you can apply ice packs and do little quads strengthening exercises as well as hamstrings strengthening exercises.
Health Tips
Do not check for pain by doing checking movements.
Apply cold and crepe bandage and rest.
Start with small drills then increase your running.
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Your answer is in your question : lack of a proper warmup before cycling, running and other high impact activities makes you more prone to pain , injuries .
Next Steps
lie down straight on the bed, place a towel roll under your knee and press the towel roll down hold the contraction, count five (5seconds) and release.repeat ten times thrice a day.
place the towel roll under your heel and press it down in the same manner .
now apply icepack for 10 minutes
Health Tips
donot neglect the pain. get expert opinion a.s.a.p
call me for a video consultation and demo of exercise.
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Use pain'relieving gel or ointment like volini gel or diclofenac gel.
Use hot water bag three times a day 10 min-15min.
Before doing exercises or running need to do warmup for 10-15min.and after exercises or running do cool down stretching.
Also start some knee strengthening exercises regularly three times a day.
With knee and hip stretching.
Check with your foot wear also wear proper sports shoes.
Next Steps
for more details information please consult online with physiotherapist doctor.
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After a period of a break, if you were sitting for long period the outward rotators of your hip along the buttock would be tight. Hence when you run with presure going along stiff foot and upwards the hip tightness also restricts good biomechanics. Hence your knee cap is possibly not tracking properly.
In cycling your foot does not hit the ground and there the effect of the hip is not seen.
How does you knee respond on going down stairs, usually that would hurt too.... if the problem is due to the knee cap issue...
It is hard to get to a diagnosis based on the limited information.
You would need an appointment to diagnose the exact issue and treat it.
Next Steps
You could try these general stretches:
knee to chest 10 sec hold 10 reps
knee opposite shoulder 10 sec hold 10 reps
Hamstring, quadriceps, piriformis stretches....
Health Tips
have a look at the shoe if the outer side of the heel is worn out....in that case if you have flat feet(arch is collapses) use a orthotic shoe insert after taking out the original insole.
These are some possibilities for your knee pain. But it is hard to diagnose, unless you make an appointment.
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