Knee pains and how to recover properly?
09-09-14, 12:31 PM
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Knee pains and how to recover properly?
Hello all, I understand that recovering properly is am important part of training.
While at a CX race, I took a few bad falls and ended up with bruises on both my knees. I'm wearing a knee brace, but I'm wondering how much time I should spend off the saddle.
I've been riding each day for "recovery" between one to two hours each so far and I was wondering, should I be doing lighter recovery rides? Should I even be riding? There is still swelling around my knees though much less than before after cold and hot compress / tylenol.
While at a CX race, I took a few bad falls and ended up with bruises on both my knees. I'm wearing a knee brace, but I'm wondering how much time I should spend off the saddle.
I've been riding each day for "recovery" between one to two hours each so far and I was wondering, should I be doing lighter recovery rides? Should I even be riding? There is still swelling around my knees though much less than before after cold and hot compress / tylenol.
09-09-14, 01:39 PM
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I'm not a doctor, so take this for what it is worth, which isn't much.
If your knees are bruised from falls, but you don't feel pain in the joint when you ride, then I wouldn't worry about it and keep riding. If riding makes your knees hurt worse, then you should stop riding until the pain subsides.
If your knees are bruised from falls, but you don't feel pain in the joint when you ride, then I wouldn't worry about it and keep riding. If riding makes your knees hurt worse, then you should stop riding until the pain subsides.
09-09-14, 04:00 PM
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I'm not a doctor, so take this for what it is worth, which isn't much.
If your knees are bruised from falls, but you don't feel pain in the joint when you ride, then I wouldn't worry about it and keep riding. If riding makes your knees hurt worse, then you should stop riding until the pain subsides.
If your knees are bruised from falls, but you don't feel pain in the joint when you ride, then I wouldn't worry about it and keep riding. If riding makes your knees hurt worse, then you should stop riding until the pain subsides.
09-09-14, 04:50 PM
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Go for a very easy ride and see how your knee feels. The motion will get the blood flowing and may speed in the healing. If it hurts, stop and try again in a couple of days.
09-10-14, 08:33 AM
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First, see a physician if you think there is a possibility of joint damage (sharp pains, disability, abnormal movement, etc), otherwise pretty much what others have said:
- rest with your knees elevated if possible
- cold packs and/or cool baths for the first 24-48 hours until the swelling stops
- compression sleeve or ACE wrap during the first 24-48 hours to control swelling but don't rely on knee braces long term unless directed by a physician
- alternating cold and warm packs and/or baths from 24 hours until the swelling is gone
- judicious use of NSAIDS as they can increase bleeding in the early hours and have been shown to slow healing if overused, your choice of Tylenol for pain control is a good alternative if it works for you
- gentle range of motion exercises as tolerated after the swelling stops
- weight bearing exercise as tolerated but don't rush it, if pain increases or the swelling returns after exercise lay off the knees for a couple of days and consider contacting your physician
- when the pain and swelling are gone or nearly gone resume training but at a low to moderate level and build back up to where you were, again if things get worse lay off and consider contacting your physician
- don't train while using strong pain relievers to mask symptoms, you'll only make it worse or develop a chronic injury
- rest with your knees elevated if possible
- cold packs and/or cool baths for the first 24-48 hours until the swelling stops
- compression sleeve or ACE wrap during the first 24-48 hours to control swelling but don't rely on knee braces long term unless directed by a physician
- alternating cold and warm packs and/or baths from 24 hours until the swelling is gone
- judicious use of NSAIDS as they can increase bleeding in the early hours and have been shown to slow healing if overused, your choice of Tylenol for pain control is a good alternative if it works for you
- gentle range of motion exercises as tolerated after the swelling stops
- weight bearing exercise as tolerated but don't rush it, if pain increases or the swelling returns after exercise lay off the knees for a couple of days and consider contacting your physician
- when the pain and swelling are gone or nearly gone resume training but at a low to moderate level and build back up to where you were, again if things get worse lay off and consider contacting your physician
- don't train while using strong pain relievers to mask symptoms, you'll only make it worse or develop a chronic injury
