Pain in knee cap when running URGENT HELP

3 messages
12/02/2013 at 13:48

Hey guys recently ive been training for the navy fitness test of 1.5 miles in 11 minutes. Ive been training for about 3 months and i can run the test fairly confortable however over the past 3 weeks ive had problems with my knee cap, Its become worse and worse and feels like the bone around the knee cap is sensitive when i run.

I have the fitness test on the 18th thats 6 days away and im concerned about this, is there anything i can do to help this heal? 

12/02/2013 at 14:01

Rest. Difficult to tell what it is but whatever you're not going to increase your fitness in the next six days so rest and go for it on the day.

12/02/2013 at 14:14

You need to apply the RICE principle

Rest

Ice (ice pack of frozen peas wrappped in a tea towel applied to the affected knee for upto ten mins at a time, a few times a day)

Compression - support bandage or knee support around the knee

Elevation - when resting try and keep you leg up (i.e knee higher than your hips)

It'll also be worth taking some ibuprofen as its an anti-inflammatory, so should help to reduce any swelling.

Get yourself booked in with your GP so they can evaluate it properly and possibly refer you for further checks.

 


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