Tendonitis

[BodyBuildingBrat]

So, I went to the ortho again yesterday, and he says I have tendonitis in my knee Does any one else have this condition? If so, what do you do to care for the problem and keep it from becoming a problem after every workout?? I can't wrap it, the pressure on the tendon just makes it worse. The doctor told me to ice it and gave me some meds. I'm going to pick those up today and hope that works. Anyone else know of other options I have to stop it from even hurting in the first place?

 

[J DUB]

What does your training routine for your legs look like? You could be doing too much weight and/or volume too often.

Tendonitis is just an overuse injury, and rest, ice, and anti-inflammatories (like Ibuprofen) usually work best.

 

[BodyBuildingBrat]

Well...when the injury occured my leg workout was once per week looking like this.....

Leg Extension 25R x1S (40lbs)
15 x 2 (70 lbs)
12 x 1 (80lbs)

Dead left 15 x 3 (155lbs)

Squats 15 x 1 (40 lbs)
12 x 1 (50lbs)
10 x 1 (70 lbs)
8 x 1 (80lbs)

Leg Press 15 x 3 (110 - 130lbs)

Hamstring Curls 12 x 3 (60-80lbs)

Then 20 minutes HIIT on the eliptical.

I'm moving into the UD 2.0 workout routines...so I will be doing full body lifting for 4 days out of the week. But the weights will be lower for 2 of those days.

 

[J DUB]

Are you just getting into weightlifting? If so, that volume (# of reps and sets) may be too much for you. LMK and we can go from there.

 

[BodyBuildingBrat]

I've been lifting for about 2 years now. So I'm not very new. I planned out the higher reps for more calorie burning during weight lifting alone. I'd read lower heavier weights and lower reps for mass, and moderate to heavy weight with higher reps for cutting. I think lack of stretching could have been part of the problem. This knee has bothered me for a long time, just not this badly. Before, the first 10 minutes on a treadmill were pretty painful....and then the pain would just go away. Wrapping it never helped, so I just thought I had a weird knee.

 

[J DUB]

The higher reps for cutting idea isn't necessarily true, nor does it burn a lot more calories. If you want to burn a lot of calories, do more cardio. There has been a decent amount of research done showing that tight quadriceps can cause knee pain, and you may also need to perform myofascial release on your IT band. For now, try stretching your quads good a few times a day and see what happens.

I wish I could see how you are performing your squats, because if your knees are way out over your toes or if your knees buckle in excessively this can cause pain. Also, how much running are you doing? You might just have runner's knee.

 

[BodyBuildingBrat]

I do about 20 minutes per day, nothing big. Just HIIT. So it's hard running for 20 seconds and then a normal paced walk for 1 minute, for 20 minutes, most everyday. I switch between the treadmill and the elliptical trainer for that.

They gave me some steriod to take, and ibuprofen. That seems to be working okay. Still aches after running (I tried yesterday). But other than that, I can at least walk and go up stairs without pain.

I'll work on better form for my squats. Any good sites with video or picture of better form?

Today I'm hitting the gym again for real, for the first time in a month....I'm so looking forward to it. I've done upper body here and there..but I was too nervous to do anything on it until I found out what was wrong. I didn't want to make the problem worse.

Thanks for your help J DUB.