Pain Just Below Knee Cap

Training Injuries
1

Ok, first things first, I’ve been to see a physio about this and I’m only asking here because I’m out of ideas and I’m hoping someone here has some advice for me.
About 6 months I started to get the dreaded pain in the knees when walking down the stairs. Immediately I sought advice and had a load of tests done by my physio. The explanation I was given was:

  1. I’d been doing lots of heavy squatting with inadequate stretching (got me!)
  2. My feet have low arches and thus that flat shoes I had been wearing were not helping, I needed to get insoles for my shoes

Easy to fix I thought. I bought new shoes and took a break from the squatting as advised for a few weeks. Now I stretch my quads religiously and avoid flat shoes, however the pain has not stopped. I’ve recently taken up using the foam roller on my quads and yes it hurts, usually just above the knees it really hurts but I persevere. The problem is it doesn’t feel like it’s getting any better. Apart from stretching to oblivion does anyone else have any other ideas? For the record it does still hurt when I squat but extensive stretching does help, I just feel like I’m not progressing.

2

Is the pain constant? Or is it only upon squatting/going down the stairs? Does your knee ever give out? If it’s constant, see a doctor. You could’ve fractured a bone. If it gives out, see a doctor. He/she might suggest an MRI to check for a ligamental tear.

3

Fractures don’t last 6 months. Why would you need an MRI to check for a torn ligament? If a ligament is torn you can check for excessive movement in the knee.

Put some compression around the bottom of your knee.

4

[quote]CroatianRage wrote:
Fractures don’t last 6 months. Why would you need an MRI to check for a torn ligament? If a ligament is torn you can check for excessive movement in the knee.

Put some compression around the bottom of your knee.[/quote]
This. Adding eccentric hamstring work should accentuate their stabilizing action and hopefully take some of the force off the affected tissue.