Sore Knee

[AndyK5]

My right knee has been sore for about 3 months now. It does not feel like it is a tear or anything, but every time i full extend or bend my knee i feel this soreness around the joint ( not in or on). I was wondering what you guys do as far as a home rehab for your knees when they feel similar to speed up the healing process without taking time off training.

[Jon Helton]

Vagisil or glucosamine chondroitin. Your choice.

[Zachtheripper19]

Sounds like you may have fluid build up, or something called patella-femurol syndrome which means you have a lack of cartilage between your knee cap and your femur... the best thing to do is leg press and squats and any hard surface exercises that can get ur leg used to the pressure your body delivers on step impact. Its basically just a rebuilding phase and in six weeks if you work your legs out, knee flexibility, hip flexibility, and ham string flexibility you will see this as a distant memory. Fish oil is also excellent for this process

[Adam Farnsler]

Sounds like you may have fluid build up, or something called patella-femurol syndrome which means you have a lack of cartilage between your knee cap and your femur... the best thing to do is leg press and squats and any hard surface exercises that can get ur leg used to the pressure your body delivers on step impact. Its basically just a rebuilding phase and in six weeks if you work your legs out, knee flexibility, hip flexibility, and ham string flexibility you will see this as a distant memory. Fish oil is also excellent for this process

i had the samething and did something like this and it did help so try it out...

[AndyK5]

Sounds like you may have fluid build up, or something called patella-femurol syndrome which means you have a lack of cartilage between your knee cap and your femur... the best thing to do is leg press and squats and any hard surface exercises that can get ur leg used to the pressure your body delivers on step impact. Its basically just a rebuilding phase and in six weeks if you work your legs out, knee flexibility, hip flexibility, and ham string flexibility you will see this as a distant memory. Fish oil is also excellent for this process

I take fish oil daily and will start doing the exercises. One question though, is knee flexibility a good thing? I mean I have been told by others that you want your knees as solid as possible and your hips as flexible as possible. They look at knee flexibility as a potential to get injured, however I also heard Joe Rogan praise the knee flexibility of BJ Penn many times so I am not sure which way to go.

[Ehsan_Karam]

I take fish oil daily and will start doing the exercises. One question though, is knee flexibility a good thing? I mean I have been told by others that you want your knees as solid as possible and your hips as flexible as possible. They look at knee flexibility as a potential to get injured, however I also heard Joe Rogan praise the knee flexibility of BJ Penn many times so I am not sure which way to go.

It is my understanding that everything in your knee is pretty much connective tissue and does NOT need to be stretched.
Most of the time when you hear people talking about knee flexibility they're actually talking about the flexibility/range of motion in your hip rotators. Sit in a chair put one foot on your opposite knee and gently push down on your knee to gain this type of flexibility, and it'll help you get into lotus and such.

[Clayton]

Patellar-Femur syndrome is usually accompanied by crepitis(crunching/popping sound) when the patella is palpated or pushed side to side. You probably have some stress of the two outer connecting ligaments (the MCL or LCL), tendonitis, bursitis or IT band syndrome. To help the healing process I suggest you take naproxen 250mg-300mg doses 3 times a day with food. This will reduce any inflammation to promote good oxygenated blood flow to the area. (r)ICE is a good ditty to use....Rest or Rehab, Ice, Compression, Elevation. Try that and if you have any questions...just ask.

[AndyK5]

Thank you guys for the helpful and intelligent responses.

[Louis Ho]

I tore my lateral collateral ligament about 2 years ago and my knee has never felt the same. I just use a knee brace when it feels weak or hurts. Whatever I'm doing Jiu Jitsu wise, it's with a bum knee that gives me no real strength or stability. But I still go full steam ahead and I'm doin' alright.