How long does it take to get rid of Runners Knee (Chondromalcia)?I got runners knee on Sat from running. Ive since stopped running, but I still go to the gym every day for boxing. After and during boxing my knee hurts and I go home to ice and take anti inflamatories. How long should this take to heal? I know everyone is different, so im just looking for a rough time frame. Thanks
- Danielle
Make sure you get rest, avoid putting weight on your knee.
Use Ice. Keep an elastic bandage such as a knee sleeve on your knee. Keep your knee raised about your heart. And you have already guessed it, nonsteroidal anti inflammatory meds.
After you do this, the pain and swelling will go down, and then recondition yourself.
So basically just wait for the pain and swelling to go down.
- Runners Edge
Chondromalacia
The best way to minimize the chances of developing chondromalacia patellae is to warm-up and stretch out before sports, especially your quadriceps and hamstrings. If possible, vary your sports. For example, alternate running with swimming with bicycling. Avoid squatting, kneeling, stairs and hill running if you can. In addition there are some exercises that are helpful in preventing and helping the symptoms of anterior knee pain. These exercises should be done regularly, twice a day. If symptoms are already present, it will take about 6 weeks before you get the benefit of the exercise. So, the key is to be consistent, and persistent.
A non-steroidal anti-inflammatory medication like Motrin is often prescribed by your physician. This is taken regularly, whether you feel pain or not. By decreasing the inflammation, the pain is often reduced. But not only that, there is some evidence to suggest that the drug actually helps in reforming the articular cartilage.
A knee brace is also often prescribed for patients who want to stay active in sports. The usual brace prescribed is what is known as a patella stabilizing brace. It consists of a knee sleeve with a patella cutout, and a horse-shoe pad based laterally to keep the patella from tracking laterally. http://www.wheatonbrace.com/products/airpro_patella.html
Exercises:
Short-arc extensions are done sitting up or lying down. Use a rolled-up towel to support your thigh while you keep your leg and foot in the air for 5 seconds. Lower your foot as you bend your knee slowly. Repeat 10 times for each leg, twice a day.
http://www.orthoseek.com/articles/img/chon2.gif
Straight-leg raises are done lying down. Lift your whole lower limb at the hip with the knee extended, and keep it up in the air for 5 seconds. Then lower slowly. Repeat 10 times for each leg, twice a day. http://www.orthoseek.com/articles/img/chon3.gif
Quadriceps isometric exercises are done sitting up, with your legs extended in front of you. Tighten your quadriceps muscles by pushing the knees down onto the floor. Hold for 5 seconds. Repeat 10 times each leg, twice a day. http://www.orthoseek.com/articles/img/chon4.gif
Stationary bicycling on low tension setting improves your exercise tolerance without stressing your knee. Adjust your seat high enough so that your leg is straight on the down stroke. Start with 15 minutes a day and work up to 30 minutes a day.
Hi,I did the following:
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