Inner Knee Pain from Jogging

If you have inner knee pain from jogging, see if you fit this scenario. The inner part of your knee hurts as a result of overdoing your jogging program recently. You have pain only with jogging. Other activities (walking, moving the knee) are not painful.

Treatment for Inner Knee Pain:

1. Rest, ice, over-the-counter medicine if needed.

2. Avoid aggravating activities such as jogging.

3. Knee straightening exercise (the one I showed you on facetime), with the hands-on overpressure.

               

General Knee Strengthening for preventing inner knee pain in the future:

1. Quad squeezes. Sit with your leg(s) extended in front of you or lie down with your legs straight.

          Squeeze your thigh muscles to lock the knee(s) and hold for 5-10 seconds.

          Repeat 30 repetitions, >3x/day.

2. Straight leg raise. I have a single post dedicated to this exercise, so check out the following link:

           http://thinklikeapt.blogspot.com/2012/05/best-single-exercise-for-knee-pain.html

Jogging warmup (for once you are healed from this episode):

1. Walk fast for at least 5 minutes.

2. Stretch your legs for at least 5 minutes, including calf, hamstrings and hip adductor stretching (google it). Hold stretches for 20-30 seconds and repeat 2-3 for each muscle group.

3. Try short bouts of jogging only if pain-free. 

4. Slowly and steadily (likely over several weeks), you should be able to increase the jogging and decrease the walking.

Jogging cool down:

1. Stretch for 5-10 minutes, including calf, hamstrings adn hip adductor stretching. Hold stretches for 20-30 seconds each, and repeat several stretches for each muscle group.

7 Easy Exercises At Your Desk

1. Do a runner’s stretch for your calf muscles. Stand facing a wall, put one foot in front of the other foot, and place your arms out in front of you on the wall. Push into the wall with your hands. Keep both feet facing forward and keep both heels on the floor. The leg behind you will get a stretch to the calf. Calf flexibility can help to prevent Achilles tendonitis and plantar fasciitis.

2.Stretch your arms up to the sky and reach up as far as you can. Hold this stretch for a few seconds. This stretches your shoulders and can help to prevent frozen shoulder.

3.Roll your shoulders backwards. Roll them upward, backward and downward. Do big circles and small circles. This will remind you about proper upper body posture, which helps to prevent neck and shoulder pain, especially related to sitting excessively at work.

4.Move your neck up and down as far as is comfortable by looking up and down. Hold for a few seconds each way. Feel the motion of your upper spine and your neck muscles. Good motion of your neck is needed for almost all your daily tasks. If you do not have full motion of your neck in all directions, you likely have a neck problem that needs treatment (such as Physical Therapy).

Photo: ergomomma.com

5.Bring your hands behind your back and join your fingers from both hands together. Then reach both arms upward until you feel a stretch in your chest. Hold for at least ten seconds. Most people have poor posture, so their chest muscles remain tight. This stretch can help to prevent such tightness.

6.Move your ankles around in circles. Circle both directions at least ten times. Ankle motion is important to maintain good circulation of blood through the legs, which can help to prevent blood clots.

7.Squeeze your shoulder blades together. Feel the muscles between the shoulder blades pinch together. Hold for 5-10 seconds. Repeat several times. Shoulder blade motion is important to assist with shoulder motion, and shoulder blade muscle strength assists with good posture.

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Twisting and Back Pain, Joint Pain

Photo: joystiq.com

Twisting one of your joints in an awkward way is an easy recipe for injury, especially in the low back, shoulder, knee and ankle.

How To Avoid Twisting Your Back:

Turn your entire body by turning your legs.

Change positions in order to reach the object with ease.

Turn toward the object, then squat down.

Don't be afraid to get down onto your hands and knees to reach for something.

How To Avoid Twisting Your Shoulder:

Don't reach for objects in the backseat of the car.

Don't reach for an object behind you when you are sitting; simply turn around.

Don't close heavy doors carelessly.

Turn your body toward the object you are reaching for.

Keep your arms as close to your body as possible when reaching.

How To Avoid Twisting Your Knee:

Be cautious when playing sports.

Use a knee brace when playing sports if you have had a past knee injury.
Take time when turning around.
Don't turn your body if your knees are locked.

How To Avoid Twisting Your Ankle:

Use an ankle brace for your sport if you have twisted or sprained your ankle in the past.

Be extra cautious when walking, hiking or jogging on uneven terrain.
Try to avoid walking on ice. If it is icy, stay indoors (especially if you live in the South).
Watch where you are walking. Prevent falls by not doing 5 things at once.