Outter Knee Pain

[Ohsoready]

I've been working out hard for over a year now, started the P90x workouts in Jan. I think. I was actually all pumped to start doubles but my husband has adviced me not to.

It's the right knee, it started out hurting in the back but for the last couple of weeks it's been hurting on the outside of the front. If I bend it and try to straighten it it hurts and actually that is when it hurts the most. It also hurts when I walk but not the same pain, while walking it hurts in the back and to the outside. It also feels like it needs to pop. I took last week off just to see if that would help it any but when I did CardioX today it hurt worse afterwards. Please can someone help?

[mikeman20]

im no doctor but that sounds like my pain was, and i had a meniscus tear
the "popping" feeling would be from the free floating bit of cartilage getting stuck in the wrong spot

get it checked by a specialist asap

[Ohsoready]

***..thanks for the quick reply!

[braindx]

Weak hamstrings + tight IT band + strong vastus lateralist compared to vastus medialis probably? Yes?

Sounds like patellofemoral syndrome/chondromalacia patella.

Laterla side is strong and wants to pull the patella laterally which is why it wants to pop/dislocate.


Rest and ice.

Strengthen your vastus medialis/adductors + terminal knee extensions + hamstring strength.

Get a foam roller and roll out your IT band and manual massage your muscles to loosen up the tight ones especially probably vastus lateralis and maybe rectus femoris.

[Ohsoready]

Thank you very much!
Now I'll have to do some searches to figure out what you just said!
(I hope you take that as funny and not me being an ass)

I did some research, I will do what you suggested, should I also try to strenghten my hip flexors? I have been elevating my knee when I go to bed and it seems to be helping with the pain alot, I also did the Ab Ripper X yesterday and my hip flexor are really sore today. I really appreciate all the info you guys have shared!

[Fresch]

Thank you very much!
Now I'll have to do some searches to figure out what you just said!
(I hope you take that as funny and not me being an ass)

I did some research, I will do what you suggested, should I also try to strenghten my hip flexors? I have been elevating my knee when I go to bed and it seems to be helping with the pain alot, I also did the Ab Ripper X yesterday and my hip flexor are really sore today. I really appreciate all the info you guys have shared!

Hip extensors / glutes need the work, not the hip flexors.

Terminal knee extensions don't work the VMO much at all.

www.exrx.net

[wit0005]

Hi,

Can i just recommend that you go to a specialist immediately.
I had the exact same symptoms on my left knee and it turned out to be a torn lateral meniscus (the little c-shaped cushion on the outer side of the knee). Don't hesitate, dont try and work through it. I tried to and i paid a serious price for my stupidity

[braindx]

Yeah, actually, now that I reread it, it could be lateral meniscus.

I would get it checked out. Worst that the ortho could say is that it's patellofemoral or something... and then you'd already know what to do for rehab (or you could go somewhere for rehab).

If your knee FEELS like it's gonna lock up when moving that's almost a sure sign of meniscus problems.


And STOP exercising if there's pain. That's a sure way to injure yourself worse.