How to Heal Knee Pain without Sacrificing your Workouts
So, you’ve been struggling with a nagging knee issue.
You tried the whole rest, ice and take some time off deal. Or even tried some physical therapy for it!
And mayyyyybe it helped a little.
But then when you jumped back in it hurt just as much! Or maybe even worse!
And now you’re getting nervous that you’ll have to give up your workouts long-term or that surgery and injections are your only option.
This is your sign that you have another option.
I’m going to let you in on a little secret……
THERE IS a way to heal knee pain without giving up your workouts. In fact, with the right exercises, you can come back stronger than before your injury.
First, Let’s talk about why the rest, ice and cross your fingers approach doesn’t always work. You’re not alone if you’ve tried this without success! I see this all the time.
The best strategy for tendonitis is not…I repeat not…rest, ice and time off.
WHAT?! I know I’m busting all the myths today.
The fact that the RICE method didn’t help you is actually quite common - I see this a lot with my 1:1 clients!
Let’s talk about why this doesn’t work, how tendons actually heal and how you can get back to running and hiking even stronger than before with the right plan.
Top 3 Myths
1. You don’t need 6 weeks off. In fact, that may be to your detriment.
WHAT?! I know.
Here’s what research shows.
After 3 weeks of inactivity, the collagen fiber orientation starts to change (and not for the better). Now, don’t worry, this can be resolved with the right exercise program.
But here’s the take-away here….if you’re being told to just take 6 weeks off and not given any sort of exercise plan to help you maintain tendon health during that period, I recommend you ask about this!
The right guidance will teach you how to stay active WHILE you recover!
Some examples of what this could look like, are:
-A modified walk/run program
-Biking as a substitute for hiking
-Banded exercises while you’re in a boot to help keep your tendons until healthy workload
Now, these are just examples (and not medical advice…ahem) to show you what a research-backed, comprehensive tendonitis plan can (and should) look like.
2. You can learn long-term tools to reduce your risk of knee pain in the future and help the pain you have now.
Once we identify what factors (workouts, weekly mileage, stress, recovery, etc) are contributing to your knee pain, then we can create a plan that helps you resolve your symptoms.
Here’s an example of how we can use tendon science to your benefit:
Certain types of exercises have shown to be superior in the research over and over again to help improve tendon health and overall ability to resume running, exercise and even jumping again.
These types of exercises can be implemented into your recovery plan!
An example of what that could look like is having exercises you do 4-5x/week to stimulate your tendon to heal. Then, you can learn to weave this into your strength training program.
Yes, you don’t have to feel at the mercy of time and luck - you can learn to be proactive about this!!
3. Injections can affect your recovery time.
Injections are a popular treatment for tendonitis - but they have some common side effects that you deserve to be made aware of before electing to use them for treatment.
What to know about injections:
Certain types of injections (corticosteroids) have been shown by research to impact your risk of tendon injury. There is a period of 2 weeks immediately after the injection (especially if the injection is directly in your tendon) where your activity level (any strength training, plyometric training, running, hiking or jumping) needs to be modified to ensure the safest recovery for your possible.
Be sure to ask your medical provider about this, as well!
This is why the focus should be using exercise, supplementation and training alterations as a first line of defense with tendonitis.
Now, look….I know this can get overwhelming. But it doesn’t have to be with a teammate! That’s why I’m so passionate about sharing the most up-to-date information with you.
Because you deserve to have a clear plan that takes into account your goals, your priorities and your lifestyle.
If you want to learn more about knee tendonitis - here is a video from a recent newsletter of mine where you can learn more! Just pop those email deets in the box below, and you’ll get it delivered to your inbox right now!
If you’re looking for 1:1 Guidance on how to overcome this and get back to training and adventuring like you want, click here to learn more about my 1:1 Coaching options.
Until next time!
Chelsea
