I’ve been having slight twinges in my right knee and ankle during exercise (and stupidly ignored them and carried on). I think it was due to bad form on some step lunges a couple of weeks ago, compounded by doing the same blend of cardio and strength training exercise daily while the kids are at home for the holidays (normally I would break up the routine by going cycling a few days in the week).
Anyway, I don’t think I’ve done too bad an injury – it’s uncomfortable but I can put full weight on the leg without problems and it doesn’t bother me while ambling about or going up and down stairs. It’s just frustrating to have to take time off when I’ve got such a good exercise habit going lately.
Any seasoned exercisers got advice on how long I should stay off any weight-bearing exercise for?
Most of the sites I’ve googled seem to refer to major strains and torn ligaments where you’re walking on crutches, so the guidance doesn’t seem appropriate. I was thinking of maybe just doing some upper body exercises for the rest of this week, then only cycling next week to give me chance to recover, but can’t work out if that’s being overcautious or over-optimistic.
3 responses so far ↓
1 Gordon // 14th Apr 2009 at 8:21 pm
RICE!
Rest
Ice
Compression
Elevation
And yeah, cycle if anything, no impact if it is tendon based. But it may take a couple of weeks, or more, to heal. Take it easy though, better to take a little longer now and be able to get back to exercise sooner (unlike me, who rushed back and set himself back about 3 months!)
2 Pewari // 14th Apr 2009 at 8:57 pm
Ta Gordon.
A couple of weeks?…. *whimper*. Out of interest what did you end up doing when you were out of action for 3 months? Just stopped completely or did some upper body/flexibility type training?
Still. Given that a couple of years ago I was practically allergic to exercise, I’ve come a long way if I’m feeling horrified at 2-3 weeks off. That’s something.
3 anabels // 14th Apr 2009 at 11:14 pm
Yep, cycling is the gold standard of knee problems. As hateful as they are I would recommend a wind trainer for your bike so you can cycle indoors if required. You can swim but no breast stroke kick until the knee feels completely better. That said I was surprised how quickly the physio had me back doing single leg squats to strengthen the muscles around my knee. Basically as soon as the imflamation came off. So RICE to get it settled down then slowly start back with cycling seated upper body work and then start flexibility work. Hope you feel better soon!
The views expressed in these comments are not the views of the publisher. However, we believe in the rights of others to express their legitimate views and concerns. Any legitimate complaint emailed to pewari@may.be will be seriously considered and the post reviewed as desirable and necessary.
Leave a Comment