I have been resting but not doing much else for my knee. What I have read indicates that I should be icing it and keep away from activities that can strain my patella like kneeling. Yet I sometimes kneel. Damn.
How I got the Injury:
Jumping - I was doing frog jumps and other pylometric exercises that involved jumping: these may have made things worse. In fact, I think this is my main cause of my misery.
Kneeling - roughly - this is because I have symptoms similar to Prepatellar bursitis which is common in professions such as carpet layers and gardeners.
Poor Stretching - I should stretch and hold till I count to ten, no bouncing.
Landing too hard
Weak muscles - I should have worked on those calves and quads.
What Do I need to do?
Rest - Okay, I have been doing this. This means rest from jumping running and kneeling.
Icing - I havent been doing this but I started yesterday. Icing is primarily an analgesic — a pain-reliever. It may help to resolve chronic problems, but it’s mostly intended to numb painfully inflamed tissues.
When tissue is damaged, the body responds with a complex array of chemical and neurological changes collectively known as “inflammation.” For instance, the capillaries expand dramatically to bring extra oxygen and nutrients to the area. They also become more permeable, to allow the easy passage of immune system cells.
Inflammation is essential to healing. It is pure physiological goodness — a machine finely-tuned by evolution to optimize recovery, just as a fever is an effective physiological process for fighting infection (indeed, they are closely related processes). Strictly speaking, if you to want to heal as fast as possible, then don’t interfere with inflammation! Cold slows metabolic activity, numbs nerve endings, constricts capillaries. It limits and controls inflammation. It makes it hurt less. It helps us get through the day. That is how Ice works.
Anti Inflammatory Drugs (NSAIDS)/ Painkillers - No thank you.
Lets give it two more weeks folks. I am suffering but I cant risk aggravating this injury again. Once I get started, I don't want to stop until I can run a sub 40mins 10K. So let me just get my knee well.