I used to run on treadmill almost daily.Suddenly started feeling pain in and around my left knee and now sometimes in right knee also.Pain is sometimes in side,below the knee.feels heaviness and discomfort.pain while bending/while standing.sometimes hear the crackling sound.feels a bit ok when I rest but again comes back. Is it serious and treatable?? Scared!! :((
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Avoid sitting Cross legged.
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.
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.
Sports Taping- stretch the tape from both ends and apply on the affected area
Contrast Fomentation (Hot and Cold).
Based on details, it seems there is an impact on the meniscii the soft tissue inside your knee which acts as a shock absorber. You need to strengthen the quadriceps and hamstring muscles progressively to strengthen the knee which can be assessed and suggested by a physiotherapist. Treadmill running may be done later once you tone up the muscles. If your treadmill has a hard bed, use a pair of soft silica gel insoles in addition to using sports shoes. (treadmill walking misses the push off phase in normal gait cycle; and in some persons altered biomechanics and kinematics also plays a role in joint pain. Physiotherapist can assess the causative reason - mechanism of injury too in your case)
Well I don't think it's a major issue but then I need to examine your joint and them only comment... probably because of running your ligaments and muscles have stretched and no proper relaxation...you can consult an orthopaedician.thank you
According to your history- you need to check certain things-
1. Check whether your shoes worn out.
2. Check any changes you made in treadmill workout like inclination, speed and duration of workout.
3.Check the tension in the belt system of the treadmill.
Generally after the work out apply ice wrapped in a wet towel on both knees for 10 min. Do knee warmup exercises before doing treadmill and post exercises do stretching to quads, hams and calf. Consult ortho Physical therapist for knee rehab and strengthening program.
Wishing you a speedy recovery!
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