Since first posting about my knee pain a few months ago, I wanted to give you a more in depth review of the compression sleeve I’ve been wearing and what I’ve been doing to improve my own pain.
My first review of the sleeve is that it felt very tight and was abit to get used to. Well, the good news is that it only took a few days of use for it to loosen enough to not feel like I was carrying a weight on my leg, but still gave me the compression and support I was needing.
This particular sleeve is made of a neoprene, stretchy material and “lined with CoolMax® for moisture management”. It’s easy to slip on and off even after I get sweaty and very convenient to use.
According to the Runner’s World interactive injury tool, this is a common runner’s complaint called the Runner’s Knee.
Forty-two percent of all overuse injuries affect the knee joint, and patellofemoral pain syndrome (PFPS), or simply “runner’s knee,” is the most common overuse injury among runners. It occurs when a mistracking kneecap (patella) irritates the femoral groove in which it rests on the thighbone (femur).
(insert dislaimer: I know, I know, this doesn’t take the place of a real doctor’s diagnosis—it’s just a helpful tool that’s handy to take a quick look at…go see your doctor for your own specific needs and pain!)
What does the Compression Sleeve actually do?
The knee sleeve offers me stability of my knee cap itself and increases warmth to the area that allows good blood flow, circulation and movement. And if nothing else, makes me feel better by wearing it…total loserville. 😉
The following has helped me with my own knee pain.
*Rest. If you are experiencing an increase in knee pain, take a break from your exercise/running for a while and allow time for recovery and healing. Then once you slowly begin your exercise regimen again, you will have a better idea of the specific exercise or movement that may be causing your pain.
*Elevation and Ice. Immediately after exercising or running elevate your leg on a pillow and apply an ice pack or like me, a bag of frozen peas to the area for at least 30 minutes. Ice will decrease the lactic acid production in the surrounding muscle (which will increase recovery and decrease soreness) and decrease swelling.
*Strengthening exercises. I’ve genuinely noticed an improvement with my own knee pain by simply adding a few strengthening exercises to my workout routine. While holding a dumbbell weight in each hand, I do a couple of sets of heel raises-slowly raising my heels off the floor. Seriously, only after doing a few of these reps, I’m feeling the burn all the way up my leg and into my butt!
Another helpful exercise is squats-grab those dumbbells again and with your feet about shoulder width apart slowly squat into a sitting position—being careful not to bring your knees over your feet as this may cause further injury and pain. Do these exercises in front of a mirror so you can watch yourself and make sure you’re doing them correctly.
If starting off with dumbbells is too much, then start without them and work your way up to using them. It’s the added weight resistance that’s going to build the necessary muscles to give you that support and increase in strength you’re needing.
And here’s your bonafide sexy picture of the day….NOT!