View Full Version : Knee inflammation

Chris Forbis
03-29-2010, 05:42 AM
One month into my squatting heavy and often program, I started to get some knee pain. It wasn't even really painful at first, it just didn't feel quite right. (Incidentally, the week prior to onset of pain, I also played basketball a few days for the first time in a while). It was mild, so I trained through it. One week later, I could barely walk. Ascending stairs was awful.

Met with our school's athletic trainer and she said it wasn't meniscus, ligament, or structural damage. Ok, big relief.

So I've been doing lots of glute-ham raises and stretching the last several weeks. Walking is now fine, stairs still bother it some. I haven't been squatting. The situation has improved greatly, but it is still there.

In particular, getting into a seated straddle stretch or this stretch (http://img512.imageshack.us/img512/4526/image0091282853um7.jpg) are reliable methods of aggravating it. Where is the pain? Around my MCL, down on the tibia. There hasn't been any swelling, just localized pain and occasional general tightness. The pain will increase if I let my diet get crappy.

Most everything seems to match up pretty closely with pes anserinus tendonitis. Link. (http://emedicine.medscape.com/article/308694-overview) Googling around on this subject doesn't yield much, aside from ice, NSAIDs, rest, and hamstring stretching. Old threads on this board were mildly helpful, though most seemed to be concerned with patellar tendonitis.

Any and all thoughts on stretches, particular foam rolling, exercises, other treatment, etc. that could be beneficial would be most appreciated. Ideally I would like to avoid seeing a doctor, but will do so if I need to.

Steven Low
03-29-2010, 06:31 AM
The pain is to the rear portion of the MCL down lower on the tibia?

If so does sound like some hamstring tendonitis which you may expect from squatting heavy.

10-15 minutes of (heat -> deep tissue massage to the hamstring itself -> very light stretching).

You don't want to do very deep stretching on it because that is what is aggravating it -- aka being used too much -- just very light stretching to help keep your mobility up.

Ice to the part itself if it hurts, and anti-inflammatories work.

Unfortunately with leg issues it's very hard to actually rest so you're going to have to be wary about avoiding things that aggravate it. Light activity would be good to get blood flow down the leg, and of course cross friction massage to the tendon itself.

Garrett Smith
03-29-2010, 07:02 AM
Cissus quadrangularis (Osteo CQ) from Beyond a Century (http://www.easycart.net/BeyondACenturyInc./Herbals_C-E.html). If it were me, I'd do 1/4 to 1/2 tsp. a day, taking the higher dose before training days.

Chris Forbis
03-30-2010, 04:53 AM
Bingo. Sounds like cissus supplementation, foam rolling, stair avoidance, and a general shutdown of (lower body) physical activity is in order. I guess I can work on my handstand.

Thanks guys.

Chris Forbis
05-07-2010, 06:25 AM
Update: I ceased physical activity in April and started cissus supplementation. The pain hasn't gone away. My appendix came out April 20th, so I need to limit physical activity until June.

I was about ready to go see a doctor, seeing as how 4 months of knee pain/discomfort was coming up on me. On a gamble this morning, I spoke with an athletic trainer (used to work at my school, now occasionally substitute teaches). He quickly located the bursa sack underneath my pes anserinus tendon and I about jumped through the ceiling. Bursitis. Googling lead me to suspect this, but I had the wrong location and therefore felt no pain when I pressed on it.

He told me to really stretch my IT bands. Ice and heat alternating on the site of the bursa sack. Maybe hit NSAIDs if I feel like it. I have a bit of traveling planned in June, so that combined with the appendix layoff should give me decent time to focus on rehabbing it.

Further suggestions are welcome.

Tyler Micheli
05-07-2010, 07:41 AM
If you go the NSAID route I have a suggestion. Last year I spent about two months dealing with bursitis in both knees. It started off as an impact injury from diving on grass, after which I rested a week before resuming o-lifting and squatting. Not enough rest, and it pissed my knees off good. I then rested two or three weeks, religiously icing. Felt a bit of improved, so I went rock climbing. Thanks to the jarring steps of the hike in and out, my knees stiffened with pain to the point of near immobility. I rested again for a couple weeks, ice and all, but saw no improvement. I was an invalid.

I'm not one to rush to pharmaceuticals, but I needed something. I came across a comment Freddy Camacho left on a blog Kelley Starret of SFCF wrote. Freddy's anecdote mirrored my situation. His solution was three Aleve and three Tylenol, twice a day. I followed his advice. It took just over a week, but that bursitis ran for the hills. I was surprised at how well it worked.

His post is here
http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html?showComment=1244009081535#c2457871657 924254646

Perhaps you won't need this route since you'll have heaps of downtime with the appendectomy. But it's here if you need it.

Chris Forbis
05-07-2010, 10:15 AM

Should it not work after a week, how long should I keep at it?

Tyler Micheli
05-07-2010, 05:38 PM
I'm not a medical professional, but 10 days total seems like a reasonable limit. It's pretty strong doses (relative to one pill/day) of both meds, so I wouldn't push for long-term consumption.

Chris Forbis
05-08-2010, 05:36 AM
Sounds reasonable.

The meds themselves call for a max of 10 days on the box.