Post # 1
I’ve been doing the 30 Day Shred pretty much every other day for about the past 2 weeks. (I think I’ve done it a total of 7 times now). I’m on Level 1, and it’s still pretty intense, particularly the lunges. For about the past 3 times that I’ve done it, I’ve noticed that my left knee doesn’t really feel “right” during OR after my workout. It wasn’t bothering me a whole lot UNTIL my workout on Thursday. I’m not sure what happened, because I DO make sure not to extend my knee out over my toe during the lunges, but somewhere along the way I have screwed it up pretty bad. It doesn’t “hurt” per se, but it feels VERY “tight” for lack of a better word. It definately feels WAY different than my right knee, and when I try to sit cross-legged or squat down (for instance, putting something on the bottom shelf of the fridge) it feels like it’s going to bust through the skin or something. Almost feels like the skin itself is stretched extremely tight over my knee and there is no room for bending it.
It’s been this way since Thursday. Should I wrap it up? Apply cold? Apply heat? Just not work out for a few more days and see what happens?
A couple years ago when I was regularly jogging, my left knee would get little pains in it, so I guess you could say it’s always been my “gimp” knee. I’ve never played sports though, so I’m not familiar with how to handle stuff like this. Any suggestions?
Post # 3
- Wedding: January 2011 - Vintage Villas
I don’t have any experience with knee injuries, so I don’t have any advice, but my left knee totally hurts during the lunges too. Never my right – only my left…weird!
Post # 4
I’m definitely not qualified to give advice, but my right knee has always been more sensitive than my left. Horseback riding can really screw up your knees, so I think that’s part of it, but the Shred/running tends to exacerbate it. Icing really helps, I do about 15 minutes of it, as well as longer stretches than Jillian does after the Shred. Hope that helps a little. 🙂
Post # 5
ive been dealing with a left knee pain that happened while working out in december… i hoped it would go away for weeks but i finally went to an orthopedic dr who said that i have a loose/over extended knee cap… it has mad crunching noises going up stairs since 10 years ago when i ran in hs. just so happens that this was because of the loose knee cap and that the side lunge i did just pulled stuff.. i got an xray and mri and both came back fine but now i use a brace when working out and i am going to Physical therapy to strengthen my knee.. hoping to reverse the problems.. i would suggest icing it.. go easy on the lunges that are uncomfortable… pick up a brace at a sports store… and if it doesnt feel any better in the next week or 2, get it checked out.
Post # 6
@ amanda & lily – Thanks for the words! I guess we all have a gimp knee 😛
@BeachFanatic – I ALWAYS have those disgusting crunchy/creaky noises when I do squats! It sounds like I need to spray my knees with WD-40 and it really grosses me out. I hope your knee gets stronger! I have heard that the knee is one of the most common parts for people to mess up, and one of the hardest surgeries to recoup from. I’m always worred about messing mine up to the point I would need surgery or something. I wouldn’t want to not be able to work out anymore. That would NOT be good.
I will definately see about getting a brace for it. That sounds like a good idea.
Post # 7
I had knee pain for a while, but my Dr. told me it was just muscle pain. It went away as I got stronger. Good luck!
Post # 8
I had knee ligament surgery (ACL reconstruction) 13 years ago. Icing is good after your work out to keep the swelling and pain down. However, you may also want to see a Physical therapist to work on specific exercises that will strengthen your knee. As others have said, a knee brace (even the stretchy kind with a bit of support) can give you a lot of extra support.
On a technique based item, when doing your lunges make sure that your knee is in line with your foot and does not go outside your pinky toe. I will sometimes fall into this and that puts a lot of extra strain on your knee as well.
Post # 9
My doctors always say heat for the first few days then ice. Seems to work with my back pain!
Hmm, maybe they say heat because mine is a muscle ache more than an injury?
Post # 10
Never heat a new injury. It may make it feel better temporarily but at the cellular level, it is not good. Ice and stop shredding for about a week. Cross-train if it’s comfortable (elliptical or stationary bike), but if that hurts, don’t do it! Avoid activities like lunges and squats and also jumping activities like jumping jacks, etc. If you’re still having pain in your every day life after resting (like squatting down as you mentioned), see a doctor. Over the counter braces from the drugstore do nothing as far as relieving pain or preventing injury.
I’ll go ahead and say I’m qualified to give basic of injury management advice (I’m a senior athletic training student, taking my board exam in one month), but no one can really give you good advice without seeing you in person. If your symptoms persist, definitely see a doctor!
Post # 11
@okqueenbee- it started back in hs.. and the trainer told me i had a dried out knee and it would go away.. lol- what is that?? it never hurt after that but crunches EVERY time i go up stairs or extend it.. i sometimes do it on the couch just to piss off my Fiance… but apparently what i had just caused my current injury.. booo.. my Fiance is 8 years older than me and now he makes fun of me that I am the one with the knee brace at the gym… well, like my physical therapist said- XC is a disaster on a female’s body and thats what im dealing with now!!
Post # 12
BeachFanatic and okqueenbee – What the two of you are probably experiencing is known as patellofemoral pain syndrome, sometimes known as chondromalacia or “runners knee.” It is basically a degeneration of the cartilage of the back of your knee cap (patella) which in healthy knees, is used to lubricate the joint for smooth motion (BeachFanatic – Probably why your athletic trainer described this as a “dried out knee”). This is shown through a “crunchy” or “creaky” feeling in the knee, pain after sitting for long periods of time (are you very stiff and sore after watching a movie in the theater?), and pain and apprehension of pressure on the knee. The onset is usually long-term (ie. one event, like a fall or twist, does not intitiate this). This is not an uncommon problem, especially in runners or in adults who were serious athletes in high school or younger years. As far as I know, there is no proven surgical treatment for this, though that does not stop some doctors from prescribing treatments like injections, etc. which are very painful and do not address the actual, anatomical problem. A severe case of this can also sometimes predispose a person to hypermobile (excessive motion) or subluxing (dislocating) patellas, which sounds like you may have had, BeachFanatic.
AGAIN, I would like to say that though I would describe myself as well-educated in the realm of athletic injuries, even a surgeon cannot diagnose you via the internet. If any of you are having persistent or nagging health problems, I urge you to see your physician, who will be able to refer you to a specialist or prescribe physical therapy.
Post # 13
@kirabee- good job! chondromalacia is exactly what is written on my rx to the physical therapist! hoping that a couple of weeks of this will make it stronger!
Post # 14
I’m a physical therapist and agree with Kirabee. Definitely ice your knee….don’t heat it. Don’t do any more lunges or squats until your knee is pain free. I’d work on stretching your hamstrings and quadriceps and start strengthening your hips. Google exercises like Clams, Sidelying Hip Abduction, and Bridges. Do them only if they don’t hurt your knee. Obviously I’m telling you this without seeing you or your knee but these are basic exercises that a PT would probably give you.
Hope you feel better!