Advice please 😊

Is heat or ice best for sore knees?

[1974seasider Graduate]

Heat for me. I use self heating knee straps. Apparently cold is to reduce swelling. Both knees have medial ligament damage. I think it’s because I didn’t stretch properly at the beginning of the program. Painful.

[Hidden in reply to 1974seasider]

Thankyou 😊

[Hidden]

Oh, no, what happened? Im not sure myself, but I think Ive seen people mention ice.

Edit: sorry, didnt see above reponse.

[Hidden in reply to Hidden]

My knees have always been a bit dodge ever since i had my 1st baby 21 years ago...ligaments in pregnancy & all.that!!!knees have been getting steadily worse since i started running but on mondays run i tackled some of the hilly bits i usually avoid & my left knee has been really sore ever since.did run 1 of wk 5 this morning & its now agony 😕

[Dt_RiyazKhan_Hyd]

RICE in first 24 hours

Rest - is the best medicine

Ice - to stop the inflammation

Compress - with crepe bandage

Elevate - Keep the leg up as you sit.

[IannodaTruffe Mentor]

Ice should be applied through a towel or something similar, not direct contact, for twenty minutes every hour. Frozen peas can be moulded round a joint conveniently............so long as you leave them in the bag.

R.I.C.E has been superseded by M.I.C.E and P.R.I.C.E. Google for details.

[Hidden in reply to IannodaTruffe]

Thankyou very much 😊

[Hidden in reply to IannodaTruffe]

Thanks for the advice...it seems alot less painful than yesterday 😊

[Pm3eak Graduate]

I am not one to give advice-mainly because I know nothing-but if the pain is severe Claire I would honestly suggest you don't run until it eases. I have bored everyone to death with the saga of my shoulder injuries already, but I would just say that I pushed through pain ( and I was engaged in my own long-time sport, pretty well trained up etc) and ended up with a really major injury ( well three actually...I never like to skimp); I have been through 12 months of rehab, I know my physio's family on first name terms and the consultant has invited me over for Christmas Dinner on account of the income I have generated for him. Yet still it isn't healed...all because I didn't get it checked out when the Pain Fairies first moved in.

A check up with a good physio or sports therapist is a good investment in my view, especially as I think we all see our involvement in this programme as a long term investment: it costs less than you might imagine. Plus, I like to understand what is going on inside me and absolutely hate being told, 'take this' or 'do that' with no explanation....plus it is all so fascinating.

Anyway , I hope the pain subsides quickly and you are able to get out again soon. Forgive my lecturing ...it is an unbecoming fault.

[Hidden in reply to Pm3eak]

Thankyou very much 😊

[Whatsapp Graduate]

This gives a good deal of advice for which is best and when: painscience.com/articles/ic...

[Hidden in reply to Whatsapp]

Thankyou very much 😊