Posted: 11/15/2016 12:14:59 AM EDT
| I have been experiencing pain just slightly above the bony process below my knee. It isn't every day, but sometimes it flares up and is pretty painful. It initially manifested when doing front-squats, but I haven't done any sort of squatting in months. I have to walk a lot of stairs, and get in and out of cars at work, which sometimes aggravates it. I'd like to try to remedy it myself. Has anyone overcome this with at-home therapy? What was your method? |
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I have been experiencing pain just slightly above the bony process below my knee. It isn't every day, but sometimes it flares up and is pretty painful. It initially manifested when doing front-squats, but I haven't done any sort of squatting in months. I have to walk a lot of stairs, and get in and out of cars at work, which sometimes aggravates it. I'd like to try to remedy it myself. Has anyone overcome this with at-home therapy? What was your method? Mine was onset from too much squatting. The PT told me to do what google says, heavy eccentric squats done at slight angle (I did pistol squats with a plate under my heel in front of a pull up bar). The PT will probably use electro-therapy with heat blanket and maybe the ultrasound thing. But what actually cured it? I stopped squatting and ballistic movements for about 6 weeks. And to keep it from coming back? Stretching/mobility after every session and ice. Here's a couple: 
Full disclosure, I've been training hard again for 8 weeks now doing the above. I can still feel it like it was in the beginning stages but the pain has not come back. I really don't have the fucking time to stop squatting again (which would take me out of training totally unless I just switched to full on chest bra stuff) I'm just now getting back to the level I stopped at during the summer. Better add: Look into a good set of sleeves: http://www.roguefitness.com/lifting-straps-wraps/protection-supports/knee-sleeves I have the Rehband 5mm and 7mm, 7s are thick and you might feel a slight reduction in ROM. I tried patella strap from Fred Meyer but didn't really feel any change, they're cheap maybe give it a try. |
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This is a tough injury.
Stretching and mobility work will be key in this injury. Plenty of videos on youtube on how to best stretch the quad. I prefer the "couch" stretch. It's similar to what that guy does in the video but with a plyo box. Also, compression is going to be your friend. Rehbands do NOT offer compression. They offer warmth. I would recommend these knee sleeves as they are very tight yet will not cut off the circulation. I slip them on before I start squating. I also put them on after a long run or even when I've been out on long walks. https://www.strengthshopusa.com/sleeves-wraps-straps/knee-sleeves/strengthshop-double-ply-thor-knee-sleeves-black.html Some people like floss straps. They are also a compressive device but you wear them for only a few minutes during a warmup or after a workout as a therapy device. Finally, I would recommend a technique called the "Graston" technique. If you have good medical coverage that includes Chiro care, some chiropractors will offer this technique. It has done wonders for my 40+ year old knees. Avoid ice and ibuprofin and work on that mobility every day. Your injury in recurring so you need heat to increase blood flow to the area. Compression also works to increase blood flow to the area. If you sprained your ankle playing soccer one day, then yes, ice would be good for immediately afterwards. |