Hurt knee from running: What to do, ice heat?

Question

So I hurt my knee running in the sand about 3 weeks or so ago. I know never to do that again. But I have been having to cut back on my workouts. The problem is when I bend my knee while running, it is the right knee on the inside on like the cap part. Idk I think it is like inflamation in the tendon that is hurting but not sure. I have been icing it, especially after my runs, to reduce the inflamation. But now that it has been more than 3 weeks and it is still not gone, I am worried. I really need to start working out hard again for running. Should I use heat now? Maybe it hurts because it is tight too? Any stretches I could do without hurting it further? Please help!

Answer 1

ice it first, then heat.

take it easy

Answer 2

Get physio if you haven't already done so. They can give you some exercises to help target specific parts of your knee. They can also reduce the scar tissue that is probably causing the on-going pain. I work with quite a few people who get knee injuries and it's never been a quick fix. Sounds like you might have a medial ligament tear or just a bad sprain, either way you should ice after every bit of activity. Warm up on the stationary bike/exercycle before all of your workouts for at least 10 mins. Your basic quad/front thigh stretch is really the only stretch you should do for your knee. The bike, leg press and cable machines will be your best friends in helping you to get rid of that pain...just get movement back into the knee...but start light and see what you can manage.

Answer 3

I have a bad right knee 2!  I bought a knee brace, and that really helps me cause I play soccer and basketball!  I also ice it from time to time when it gets worse!