An odd knee tightness

[Jonno34]

I am nursing some damaged disks in my back (gradually improving) and have not been able to run for 4 weeks. I am at the point where if I am careful I am quite mobile, walking and performing normal tasks are OK if I am careful.

I went to squat down on my haunches the other day and got a tightness in my right knee, a bit like something had gone really taught diagonally across my kneecap. I stopped the manouver and it has not caused me any additional problem however it is still there. I am avoiding squatting right down. I don't have full movement on that leg, for instance I can kick my left leg behind me to bum height but not my right.

Any suggestions please?

[misswobble Marathon]

keep moving! 🙂. I bought an inexpensive wobble cushion and keep it handy so I use it, it’s got two sides - one smooth and one really knobbly so you can use either. It’s for strengthening lower legs, particularly ankles and knees. It’s on the Physio Room website or Amazon

I had nhs physio on my knee last year and the takeaway was to keep moving, If sitting, move your bent lower legs back and forth, sliding them on the floor or carpet while you work, eat or watch telly etc.

Don’t lunge or squat if it hurts. I had signs of arthritis - who doesn’t as we get older 🙂 but by keeping moving we do ourselves good 👍🙂

[Cmoi Marathon in reply to misswobble]

I agree that keep moving is generally a good principle misswobble . However, for a sudden onset problem like the one described by Jonno34 , rather than general strengthening, I'm not so sure.

It took months after my fall before I was again able to kick my right leg up to my bum, which was something I found super-easy before. It can still feel ouchy even now, hence my cautious and thoroughly hypocritical advice to get the knee checked out!

[Curlygurly2 Half Marathon in reply to misswobble]

Gosh, did you invent that cushion Sonia? 😜

[misswobble Marathon in reply to Curlygurly2]

😁😁😁😁👍

[Cmoi Marathon]

Honestly? I'd get it checked out by a health professional who understands running injuries.

Yes, this is pure do as I say not as I do hypocrisy on my part. After my face-plant I just assumed A&E's "probably just a bit of a knee sprain" was correct, and never got any better advice, let alone specific exercises.

Even now, five months on, I'm only just beginning to feel that my right leg is again as strong as my left leg. I should have got proper advice as soon as it became clear that recovery was not going to take just a few days.

[Curlygurly2 Half Marathon]

Having finally consulted my doc about my hip pain that I've had for about three years that suddenly got much, much worse, all I can say is get it looked at....my doc referred me immediately to a physio, she gave me exercises. I am meant to do all of them 3 times in sets of 12, I can't manage that, so did half of them, 1 set. I can't believe the improvement after 3 days, I can walk without pain, and sleep without pain too. Get it looked at...

[linda9389 Administrator Marathon]

I can only second the advice to see a physio if you can - it can save a huge amount of time and stop it getting worse or causing another problem. Good luck

[Jonno34 Marathon]

I appreciate everyone's answers and advice, still unsure about action as I largely do not have a problem with this, it is just odd. I have been off running for 4 weeks with my back issue, doc told me to listen to my body for the restart, and I hope to start some light running any day now. This knee thing only strikes every few days usually only when I squat right down and is just an alarming tightness, more of a curiosity than a worry and it seems to tighten diagonally over the knee. I went from running London about 8 weeks ago to putting some of my best times in 6 weeks ago to effectively being stuck doing nothing 4 weeks ago and I think the cause is most likely inactivity.

I will go and seek advice if it persists.

[misswobble Marathon in reply to Jonno34]

I hope you feel better soon 🙂👍

[GoGo_JoJo Ultramarathon]

It's worth checking out the "knees over toes" guy on YouTube. He has loads of knee exercises and was himself told he'd never run or play basketball (I think it was) after an injury. He read loads of old sports literature and cured himself and puts together programmes for all ages to help knees without straining them.

[Jonno34 Marathon in reply to GoGo_JoJo]

Thanks, appreciate that. It is the oddest thing, only bothers me at the extremity of the fold. Am half thinking it is inactivity from my back injury (2 herniated disks). Physio booked for as soon as he is over his cold, so back first, knee second! Been 5 weeks without running (walking about 20k + pw) and it really is getting to me, London ballot place looming too!

[GoGo_JoJo Ultramarathon in reply to Jonno34]

I would check to see if you can get/afford any kind of stem cell treatment for your back too. Mesenchymel cell treatment is phenomenal.

Bob and Brad do some knee alignment exercises on YT too 👍🏻

[Jonno34 Marathon in reply to GoGo_JoJo]

PS, What is it with baseball hats the wrong way round!

[GoGo_JoJo Ultramarathon in reply to Jonno34]

🤣 I have no idea, I'm so not cool enough to know anything about that!! 🤣