Knees knees knees

[Wahine]

It is really helpful to stretch all the muscles that join in and around the knee, for this type of problem. You won't be able to stretch your quads for awhile (too much flexion and too much pressure on the patella). But you should start with calves and IT band complex stretches right away. Hams helps too.

Try these:

http://www.dcdoctor.com/pages/rightp...k_st_calf.html

http://www.easyvigour.net.nz/fitness/h_TFL_StrSt.htm

And I like this one for the hammies:

[Wahine]

Oh, I forgot to mention that it helps to squeeze something, (a ball about 6 inches in diameter will work), between your knees whiel you're lying on your back with the knees bent comfortably. This starts to strengthen the inner thigh (adductors and part of the quad - VMO), in a nice gentle way. I tell my clients to squeeze for 5 seconds and do 3 sets of 10 to 30 depending on how it feels.

[run it, ride it]

yep, those are all the stretches my physiotherapist had me doing when I wrecked the first knee! I love stretches! Thanks for the refresher

[run it, ride it]

This morning it's really swollen and I've lost a lot of mobility. I can't even walk without a limp.

Starting to get a little worried. Why is it getting worse?

[ace]

Layperson speaking, but I think that can happen with inflammation. When I had my fall, I was almost fine that day, slighly worse the next day, and on crutches by day 3. Not sure why it took a while to swell up, but it did. I'd strongly advise really taking care of yourself and limiting activity and seeing if that kicks it into healing mode.

I would say do ice and anti-inflammatories religiously for a few days, no biking, no KNEE CHAIR, elevate it, try to stay off it, and see if that helps. If not, maybe it's go to the doctor time, kiddo.

Hope you feel better- let us knoe how you're doing.

-Amy