Knee problem

G

geagleiam

0
For 5 years, once a week I run 10 miles. Last time I ran a 3 mile longer distance. Since then the first week I felt pain in my legs, but not severe, and after this week I didn`t feel pain, but my knees crackle and pop when I fold my legs. Do you have any suggestions about how I could try to get rid of this problem?
Thank you in advance for your attention.
 
If I were you I would foam roll your IT bands (Iliotibial bands) on the sides of your legs as well as perform banded terminal knee extensions (TKE's). This will lengthen the IT bands as well as activate the VMO of the quadricep, helping to strengthen and stabilize the patella of the knee. You can try supplementing with glucosamine as well to help lubricate the joint.
 
Here are some advice to stop leg pain :

* Put a bar of soap under the sheets for night time cramps.
* Cut back on sugar and caffeine as both reduce your body's absorption of vitamins and minerals.
* Take time through out the day to stretch out your calves.
 
shreevenkatesh said:
Here are some advice to stop leg pain :

* Put a bar of soap under the sheets for night time cramps.
* Cut back on sugar and caffeine as both reduce your body's absorption of vitamins and minerals.
* Take time through out the day to stretch out your calves.
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Reading what the question was tends to help.
 
I'm so glad I read this post. Thanks for the help. I've been having the same problem and can't wait to see if this helps!
 
Well you can consider couple of tips I recommend:

• Wear a knee brace. Knee braces will give your painful knee the support it needs until it heals. You can find adjustable knee braces at pharmacies and drug stores nationwide. Wear your knee brace while running to prevent further injury and discomfort.

• Correct your posture. Incorrect posture while working out can place wear and tear on your knees.

• Wear appropriate shoes while running. Get shoes that are designed for the specific exercise. Not all active shoes are created equal--talk with sporting goods professional to determine which athletic shoes are best for you.

• Build up your calf muscles. Many people who experience knee discomforts tend to have an underdeveloped (or small) calf. Engage in exercises that strengthen these regions of the body. Build up your calf muscles and you will experience less knee discomfort.

• Give your body adequate time to recover after long running.

• Cross-train to prevent knee pain. Engage in different exercises on alternate days to give your knees a rest from your usual sports routine. You may try riding stationary bike or swimming.

Follow those tips for two weeks. Make an appointment to see a doctor if knee pain does not go away within 2 weeks.
 
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