My weight is 97 kgs and recently I started running and used to cover approximately 7 km daily from past 12 days. Now due to that my ligaments have got swelling . I have problems in walking and standing.
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Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.
you have not described well about your symptoms and concluded a ligament injury by self only....not a good way sir!!!
first of all stop running!!! there can be injury to your ligament or menisci or just a periosteal reaction to your weight bearing bones and joints.
consult a orthopedician for diagnosis.. and go for physiotherapy rehab.
Kindly decrease the kilometres and speed of running. Aply ice acks around knees
In order to determine the exact cause of swelling , you need to be physically examined at Bone and Joint Clinic,
Not to worry , a commendable initiative by you to keep yourself fit. Totally unsure about your Height/weight ratio.I assume you have started running after quite a long time and wanted to catch up with your previous benchmarks. giving some rest to your feet / legs should do the magic of restoring your walking issue, along with some ICE / Cold pack applied at ankle to alleviate your swelling. Also Assure that you are using right footwear i.e Running shoes shod type (if you have just started running) and not bare feet running (only use once you have trained your self enough).
Chillax, and apply icepack/coldpack, Get right pair of fotwear. Consult an Occupational Therapist to guide you the best possible footwear as per your regieme.
RESPECT PAIN & SWELLING, STOP RUNNING FOR 1-2 DAYS and RESUME LATER. DON'T OVER EXERT YOURSELF, IF THE SWELLING STILL DOSEN'T SUBSIDE within 3-4 Days kindly Arrange for ORTHOPAEDIC EVALUATION (X-RAY) it might be a chip fracture or something related. STAY HEALTHY
Avoid running for some days n do strengthening exercise to the knee muscles....do strengthening exercise to lower limbs
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