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Knee jerk in left knee
I daily do aerobics. However i think i over exerted myself while doing squats and now my one knee is hurting as in I m feeling pain while climbing stairs or climbing them down or when trying to do squats. please advice what should I do ? Should i continue with exercise or take a rest for 2/3 days and is this problem a severe one ? It just started randomly from the day before of posting this query. Thanks in advance.
Answers (7)
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Tk rest for 2 and 3days do contrast bath
Next Steps
meet physiotherapists near you if required
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Do self release for your calf and quadriceps muscles,apply ice pack post release and take rest for a day. Can better consult after knowing the exact location of pain in knee.
Next Steps
If pain doesn't goes then consult your nearest physiotherapist.
Health Tips
Avoid squats and the activities causing you pain.
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Chiropractic adjustment will help.
Quadriceps exercise
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Sports Taping- stretch the tape from both ends and apply on the affected area
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It's good idea to continue training while avoiding activities that are causing pain, like squats, stairs in your case.
Please see a orthopedic PT close to you soon.
Next Steps
Ice your knee
Health Tips
Do proper warm ups, consult PT soon
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Ms. R. Rubavathi (PT)
Physiotherapist
14 yrs exp
Coimbatore
Keep hot and ice
Take rest
Do quadriceps isometric exercise
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Mr. Roshan Jha (PT)
Physiotherapist
15 yrs exp
Delhi
Hi,
Firstly, being on the lighter part of the day, if you are 10.9 ft..Try your chances to get into Guinness book of World Records.
what appears to me, your problem can range from minor quadriceps (front muscle of the thigh) strain, to a little to worry pes anserinus tendonitis/bursitis..to a more complex problem Chondromalacia patella. To rule out an experienced musculoskeletal physiotherapist near you can help. Without evaluation/ examination it's really difficult to say.
Next Steps
consultant a musculoskeletal physiotherapist or an orthopedic doctor before resuming your aerobic classes.
Health Tips
Avoid painful activities, apply ice 2-3 times and pre warm up and post Colling down techniques must be followed with every aerobic session once you recover from your pain.
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Nagendra Nagar
Physiotherapist
13 yrs exp
Delhi
After any kind of workout 36-40 hrs of rest period is important for the recovery. In your case you should give rest to lower extremity muscles for at least 48 hrs. Make sure you stretch quadriceps and hamstrings before and after the workout. Apply cold pack over quads.
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