Advice please online buddies!

[Polly2810]

Ok, knee officially buggered after my date with the waves today. Can walk ok, but stairs pavements if I put any weight on it is rather painful!! What do you advise? Ice pack, heat? I have no idea so any advice welcome.

Thanks 😊

[J9_54 Graduate]

Ouch sounds horrid. Get in to see your GP for some professional advice in the meantime; rest, ice, anti-inflammatories. Wish you better soon and hope it's nothing serious.

[MarkyD Graduate]

In the olden days the advice was RICE - Rest, Ice, Compression, Elevation. Certainly try ICE - sit with your leg up on a pillow, ice it if there is a lot of swelling, and (if you tolerate them) take a brufen etc. But don't rest up. Keep moving, walking gently will keep the circulation going and help to reduce the swelling. So now the recommendation is MICE (M for movement).

[Oldfloss Administrator Graduate]

RICE and really wait until it is healed before you head out..but, keep it moving a bit maybe.. there are some exercises.. but not sure if they will help..

nhs.uk/Livewell/c25k/Pages/...

If it persists, do seek expert advice

[Hidden]

Wouldn't do those exercises if you are in pain. Keep it moving but also don't put too much weight on if it's really painful. Ice is good. See a physio or sport medicine professional if you can. Hope it's better soon.

[Martin_Rose Graduate]

Oh Polly, I have no advice mate, just hugs and hoping you are running soon.

[Polly2810 Graduate in reply to Martin_Rose]

Thanks...am well peed off am not gonna be going anywhere for a few days!! Ice seems to be easing it a bit so hopefully it won’t be a long job!!

[linda9389 Graduate]

I echo the above. Do not run until it heals - I was impatient, made it worse and had to take a lot if time out.

A physio helped identify weakness to work on with exercises like those suggested above - but only once they didn't hurt to do. I also took an extra rest day for a while when I started back. The good news is that it hasn't recurred and if anything it made me realise how much I missed running even very early on in the program.

Be patient . Let it heal. Then get right back at it and enjoy. Good luck

[Polly2810 Graduate in reply to linda9389]

Thanks..feels a bit better today the ice helped last night, and maybe the 🍹 am walking fine on it, it’s just any sudden movements hurt , so will give it a good few days then see where we are.

[Mummycav Administrator Graduate]

Oh no Polly2810 ...what have you been doing 🙄🙄🙄 definitely rest it until you come home!!?!

[Polly2810 Graduate in reply to Mummycav]

Not a lot of choice mummycav! Just been in the sea again, still waves but not as strong as yesterday, knee definitely twinged in there, just take it day at a time...just a little blip I’m sure!! 😊