- Feb 10, 2019
What he says, X 2 on the bike. Quit running and bike. Ice, Ice, and ice, go easy on the ibuprofen as it hard on the kidneys. But you will need something to get the inflammation out. I’m 60 with multiple knee and feet issues. Was told the knee had to have surgery by the time I was 25, still putting it off. I’m taking turmeric curcumin compelx. I did 3 mountain elk hunts and a mule deer hunt with minimal pain. And I’m not small super fit guy at 5’11” and 240 lbs. Read up on the research using cinnamon and natural honey for inflammation. Nor am I a health nit, but the Good Lord provides for all we need in His creation, the natural stuff works for me well.Get a proper exam.
Stop running. Swim, row or bike for your aerobics. Warm up before full on activity.
Put weight in a back pack instead of carrying it in an awkward position. Stay on level ground for a couple weeks.
Freeze water in small styrofoam cups. After your workout and shower, score/cut the the styrofoam to expose about 1" of ice. Continually move the ice all over your knee (towel underneath to absorb runoff). Do this for about 5 minutes. Your skin will be red and cold. As long as the ice is moving you will be fine......do not be stupid about this. Self inflicted frostbite is frowned upon.
This will minimize inflammation. The styrofoam insulates and is a comfortable handle. I learned this trick from my PT rehabbing from a shattered patella and torn patella tendon. 6 months 3 x week..
Ibuprofen and whatever anti-inflammatories you can handle are your friend. Pain free exercise. If it hurts, stop.
As a retired architectural blacksmith my professional opinion is your knee issue(s) is more likely tendonitis rather than a major structural thing. If you have not knowingly injured your knee previously, and you being 30, my metalworking background rules out osteoarthritis.
See an orthopedistt. If not, call me in the morning.