I moved to a new area with no rollerblading trails nearby so I got in the habit of running 2.5 miles a day. I developed what I think is ‘runner’s knee.’ I don’t have insurance right now so MRIs and orthopedic surgeons are out of the question. I’ve been trying to rest the knee as much as possible but I live in a 3rd floor apartment so steps are a necessity. Does anyone have any tips for pain reduction or healing? NSAIDS? Ice? Heat? Physical therapy exercises? Herbal stuff? I’m open to all suggestions.
Also, is there any cardio exercise I can safely do (besides swimming–no pool) that won’t irritate my knee even further? I’m going stir crazy and getting fat sitting around the house. Some webpages advocate building up my quads and stretching my hamstrings but is it safe to do that while I’m still in pain?
#1 by Quahog M on January 17, 2010 - 11:22 pm
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It might not be a bad idea to try and get into see a doctor despite having little to no health insurance. An x-ray or other diagnostic test should be done to rule out any other issues.
Having said that, Yes anti-inflamatories can help but the kind of relief you need will probably only come from an Rx version.
Ice is also a good idea and you can alternate the ice with heat and you can also wrap it with a bandage if it helps.
Rest is also key here, you may need to take sometime off from running.
There is an old acronym in the health care setting and it is known as R.I.C.E and it stands for Rest, Ice, Compression, Elavation.
The only other thing I can think of is perhaps an orthotic device that will give your feet the proper support so as to take the stress off of your knees.
Good luck to you and try to see a doctor if it does not resolve
#2 by glw on January 18, 2010 - 5:11 am
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Advil isn’t enough?
You need to get really cushiony running shoes and try not to run on the hard surfaces too much and don’t run too hard.