What to do when injured
 

I've had a knee problem for several weeks which hasn't recovered so I can't ride at the moment.

As the problem seems to be with flexing the knee (walking down a corrider can be painful) most Cardiovascular activies are out (Rowing machine, stepper, running, cycling :cry: ). Anyone got any suggestions on how to keep some level of fitness?

There is a therapy machine (someone help me out here with a name) that has you sit down and spin a crank with your hands. The crank is in front of you, about chest height... Anyway, I think that it gets the heart rate going pretty good.

Get some anti-inflammatory gel onto your knee a.s.a.p. It will help you to recover, and get you back on the bike sooner.

An anti-inflammatory will certainly help either as a cream or in tablet form. However, I would seek professional advice first before starting a new training programme. I’ve had knee injuries and they take a very long time to heal. Like most people, the older I get the more aches and pains I have. In order to keep going; pain management has become part of being physically active. I take two 200-mg. tablets of ibuprofen 1 hour before a workout and then as needed.

Besides seeing a doctor- that hand crank machine can really work up a sweat.

Have you tried boxing? I've often worked up a sweat punching on speed bags and heavy bags. Knees and legs are not required for this activity. If you can pay some fool to stand in front of you with some focus mitts for an hour, you can do some punching on the focus mitts too.

Also, you'll want to try and work with weight training. Muscle burns fat, so with the increase in muscle, you'll at least be working on keeping yourself from getting over fat.

Koffee

Ditto what Gordon said re. consulting a professional. Unless you are sure what the problem is (i.e., a longstanding problem that's already been diagnosed and flairs up occasionally), I would see an orthopedic specialist. I've had various knee problems over the years, including one minor and one major surgery. Certain types of ligament injuries can get worse without treatment; for example, a torn ligament can keep getting caught in the joint and re-tear. Also, the blood supply to a damaged ligament can change quickly, and if it has to be repaired, there's a better prognosis for repairing it sooner rather than later.

I hope this is just a minor injury for you, but if you're unable to tolerate (pain) or flex the knee enough to complete a pedal rotation on a stationary bike, you need to see someone....soon. Cycling is a knee friendly exercise and even with serious injuries and surgeries, the physical therapists have you pedaling from the outset of rehab.

I would take some antiinflamatories and call the orthopod. My preference is to see Sports Medicine specialists for these kinds of problems, 'cause they're used to dealing with active people who want specific kinds of advice/rehab to match their sport. Most major medical centers have Sports Medicine clinics.

Best of luck to you
Mary Ann

I had a knee problem a couple years back, it felt like a tendon, but I didn't see anyone to actually confirm that. I ended up taking some time off from running (about 6 weeks, and it was still sore), and when I started back, I took anti-inflammatory drugs before every workout. I prayed about it too. It hasn't bothered me since.

As far as things to do "every workout" goes, the most important thing I've discovered with my knees is making sure I warm up properly. The only time I've ever used the anti-inflammatory was last year when I had a minor knee problem a month before my tour. Apart from that, I just make sure I start each ride slowly and gradually build up to top pace as my legs tell me they're ready.

swimming?

Hey Chris u still owe me that pasionfruit lol I still aint got the airfare to get to Australia :-( the grandad still needs to be seen!!! As for the sore knee I've had that loads of times usually caused by not doing things slowly and doing too much too soon!!!! My ankle is still hanging off and the only thing I can do that strangely doesn't cause me any pain at all is cycling!!!!! running, walking long distance and horse riding are still out of the question :-(

I'm with Poptart.

Hants try swimming , just forget about kicking your legs.

Thanks for the advice.

I've got an appointment to see my Doctor next week (had to wait a week for the appoinment!). I'll try and get it sorted by my company medical insurance ( a lot lot faster than the NHS).

I took Ibuprofen tablets when it really flared up. I can't keep taking them as I've had a stomach ulcer in the past and been recommended not to take Ibuprofen. I'll try some gel instead.

My wife suspects a muscle imbalance which is causing the kneecap to not move properly and cause irritation. I also badly overpronate on that leg.

Glad to hear you're seeing somebody, and you already have some clues about what it might be. If you are subluxing your kneecap due to a muscle imbalance, you could probably get some relief with muscle-specific physical rehab. exercises and possibly, an exercise-friendly knee sleeve or brace. Best of luck to you!

Mary Ann

Oh, that's alright, I've got lots for the moment. You might have to beg, borrow or steal the airfare. I wouldn't want my spanky passionfruit to get Foot and Mouth disease now would I? ;)

I've had knee problems twice in the past 2 years, and the first of them was so bad I seriously thought I'd never be able to run again. I got extremely depressed and fat over the next 3 months. But then I went to see the orthoped and he started me on some isometric PT exercises. They worked like a charm! Here's how they work... see if they help you any (they can't hurt you any)

1. Lie flat on back.
2. With your right leg straightened out, lift your foot 6 inches off the ground and flex your quadriceps as hard as you can so as to "lock" your knee in place. Hold this for 5 seconds.
3. Drop your leg to the floor.
4. Repeat 10x
5. Switch to other leg and do the same.
6. Repeat until you have done 3 sets of 10 on each leg.

At the beginning your legs will tire pretty easily and you may not be able to finish the exercise. Do this regimen for 3-4 weeks before getting back on the bike or running. Start off easy, and everytime you come back from a bike or run, you MUST ice your knee immediately.

"Take these two and call me in the morning" ;)

Got to see the doctor today and she thinks it may be problems with the ligaments. She is getting me sent to a Physiotherapist through the company health scheme.

The downside is she has said no cycling, running or any strain on the knee. As I can only do breaststroke that's swimming out as well. I feel more like Homer Simpson everyday

Hants

Glad you got to see someone. If they think it's a problem with the ligaments, you really should push to get an MRI of the knee to see what is specifically wrong. Sometimes, they push physical therapy first and if the pain doesn't go away, THEN they recommend the MRI scan. I think it makes more sense to do things the other way around......my humble opinion...because if there is a tear or something else, it can be aggravated/made worse by the therapies. On the other hand, a good physiotherapist can tell from his/her manipulation of your knee what the problem is likely to be and they won't prescribe things that will make it worse. The expertise level of the physiotherapist is key in this situation. The bottom line for me is the old saying "a picture says a 1000 words." I'd push for the MRI.

Wishing you the best!
Mary Ann

Since you mentioned swimming....

I can't say enough good stuff about swimming as cross-training. It seems to keep me injury-free for my other sports (running and cycling) and it keeps me sane during the winter (indoor pools= the cure for "trainer-blahs").

Don't be so fast to blow off the idea of working out in the water(we don't want to watch you slip into Homer-itis). Have you considered an aqua-jogger (http://worldwideaquatics.com/catalog...t.asp?PID=1473) or a pull-buoy (http://worldwideaquatics.com/catalog...t.asp?PID=1382) ?

If you don't want to sink the cash into these items, call your local public pool and ask if they have them to lend(such is the case with the pool I frequent).

I think it's great that you are seeking medical help. They might even be able to get you into a pool/PT program as part of your rehab.

If you want to work on the swimming and you can't hire a coach, check out Total Immersion (http://www.totalimmersion.net/)

Good luck! (One of the girls I ride with is going through something similar...and we have her in the pool and she has started running/spinning again...there is hope!).

When I had knee surgery I bought a sea kayak. I paddle in the San Francisco Bay and the Sacramento River Delta. You don't need to live near the ocean just a lake or river.