Uh Ohhh....

[Jell6]

Face facts, I have a slightly nobbled knee.😬

On the advice of my husband ( and no doubt plenty of people here, had I asked) I have decided to go on the IC for a couple of weeks.

I do intend to do some of the knee strengthening exercises and go walking, is that something that would be recommended?

Any advice welcomed 😶😶

[c1air3 Graduate]

There is a community forum on Health Unlocked called Strength and Flex, there are I think 8 pod cast that you can do and again I think they are supposed to be done 3 times per week. You could maybe give them ago along with your walking.

Hope you recover soon 🤗

[Oldfloss Administrator Graduate]

Indeed...keep it moving and try those knee exercise.. they work...

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

Don't put a time frame on the IC.. just keep the knee moving..( if you are in real agonising pain.. do see a Sport's physio) and gentle but brisk walk... also lots of exercise you can do without compromising the knee...

It will sort... keep us posted...

[Jell6 Graduate in reply to Oldfloss]

Thanks, it's not agony, but I know it's there.

I'll check out the link you sent and do my best.

I have to keep it moving, I do 12 hour shifts😐

It's disappointing, but hopefully I will get back to it.

[DebJogsOn Graduate in reply to Oldfloss]

I use these exercises and they've really help to strengthen my knees. Those and getting shoes that correct my over pronation.

Definitely worth a go.

[Jell6 Graduate in reply to DebJogsOn]

Thank you, I'm off to see a sports physio tomorrow for for a full assessment, have to say I have rested it much more the last few day ( off work!) I have just come in from a fairly brisk 50 minute walk, and it felt ok.

I looked at the knee exercises that Oldfloss recommended, but it states not to start if you have an existing knee injury, hence the physio appointment.

But I want the physio to let me know if it's ok or not to start again, and also to check that my running shoes are correct, if not I fear my wallet is going to take another clobbering.😏

[Realfoodieclub Graduate]

I am Sorry your knee is bad. look after it. We set up a walking site to help people keep motivated while on the IC, it is called active 10 p, it goes alongside the Public Health for England’s Active 10 app but we have all walking abilities please feel free to come and join us as well while your not running.

healthunlocked.com/active10

[Jell6 Graduate]

Thanks RFC.

I'm still motivated, I will check out the plan.

Just got in from a 50 minute walk, the urge to run was strong ( who am I???!!!!), but I resisted. 😐

[Marvo69 Graduate]

Newbie question! What does IC stand for? Sorry to be a dumb ass

[Jell6 Graduate in reply to Marvo69]

Not a dumb ass at all.

It's injury couch 😐😐

A sad and frustrating place to be.

Do your best to stay off it😊🤩

[Marvo69 Graduate in reply to Jell6]

Thanks! I'll do my best to avoid it!

[Rignold]

It does all depend on what exactly is wrong with your knee. "nobbled" covers a multitude of sins.

f your patella is tracking badly due to worn cartilage or tight hamstrings its different scenarios. If its because your feet are flat or pointing outwards and pulling the knee it will be different to if you have weak quads.

it really isn't 'one cure fits all' so you really need to work out what exactly is wrong before randomly picking a remedy.

[Jell6 Graduate in reply to Rignold]

Thank you, my remedy is seeing a sports physio tomorrow, I'll take it from there 😐