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Injuries Chronic & Acute

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Old 08-17-2006, 08:49 AM   #11
Peter Terry Haas
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To echo, I'm really glad this thread got started b/c I've been having similar problems.

About 2 months ago I noticed crackling/clicking in both knees. Gradually I started to develop knee pain. The pain was in the tendons (quad and patellar), not in the joint itself.

Through trial and error I found out a couple of things

Bad stuff:
- rowing: going past perpendicular with your shins in relation to the ground. Not pushing through with your heels.
- not balancing your stretching. I committed to daily stretching about the same time I started having pain. I looked at my routine and realized I was doing 3 or 4 hamstring stretches and 0 quad stretches. I've remedied that and I feel better.
- demoing squat cleans cold. I tell all my clients to warmup, so what do I do? Jump straight into a lifting demo w/o warming up. Stupid.

Good stuff:
- taking time off. I took a solid week off, then did a few weeks where I didn't really use my legs (ala the working wounded article in the journal).
- icing my knees and cold water baths. Tip: don't ice your knees, take the ice pack off, then immediately try to walk anywhere quickly. That quad tendon stays a little stiff for a while.
- full deep squats. Back squats make my knees feel better.
- getting in a really good warmup with full range of motion.

Hope this helps a few people. If anybody else has some suggestions please let me know.
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Old 08-17-2006, 12:00 PM   #12
Yael Grauer
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Hot and cold hydrotherapy.
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Old 08-17-2006, 07:12 PM   #13
Steve Shafley
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Neoprene knee sleeves help keep the joint warm as well.

Some like the combination of a heat cream + the knee sleeves. A quick note, though, for the unexperienced, don't use a capsicum cream for this.

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Old 08-19-2006, 07:13 AM   #14
Daan Smit
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The clicking of my knees stops when I'm properly warmed up :-).

(Message edited by Bubblemaker on August 19, 2006)
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Old 08-22-2006, 01:06 PM   #15
Parker Gates
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I just posted this in another "knee" thread:
I literally just returned from seeing an Ortho specialist here in Nashville. My left knee has started popping more since I started O lifting and has recently become painful when running or doing other knee intensive excercises.
After x-rays my doc doesn't believe I've done any damage but has told me to take the rest of the week off from lifting and starting next week I am to significantly drop my weight and focus on solely form. Also, they have me doing bent and straight knee flutter kicks for 6 minutes a day/every day.
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Old 08-23-2006, 04:17 AM   #16
Jason Donaldson
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Like many, I've had similar problems. Mine comes down to being built wrong, which results in patellar tracking issues. This causes wear on the rear of the patellar which in turn causes pain and clicking/grinding. My wife has had the same, although more severe issues and has had a patelofemoral recon on both knees. My left was clicking, grinding and painful before crossfit and is fine 6 mths in. The right was fine before crossfit, but is now painful. A scan of both shows that my right tracks worse than my left. So my pain now makes sense! :crazy:. The remedy (apparently), apart from a recon, is warming up, stretching the whole quad area including the ITB and strengthing the VMO muscle (teardrop above kneecap on inside). The jury's still out on whether any of this works as my right knee is a work in progress. Worth a try though.
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