I am looking for some help/advice on something that happened to me when I was deadlifting two days ago. I had just begun my second “work” set and as i pulled the first rep i got a sharp pain in my right knee and my knee “shut down” completely. I immediately stopped the rep (I had no choice!) and took my weight off my knee. There was no serious pain after that so I wasnt too worried and figured some food and a good night’s sleep and it would be fine in the morning (I have no history of knee pain).
The two days after this (yesterday and today) its a bit tender and if I put more than a little bit of weight on it it hurts. The pain is specifically on the inside of my right quad where the muscle meets the kneecap. I read Ian King’s article again today (“end needless knee pain”) and he refers to this as the “teardrop-shaped” muscle - called the VMO. The pain is right between the VMO and the knee cap.
I was wondering if any of you could help me figure out what is wrong, what caused this and how to fix it.
As a bit of background I have been doing alot (alot for me anyway) of running recently (40 mins 3 time per week) and a couple of days before this pain came on i had some increased tightness in (I think) my right hip flexor. I of course made sure to stretch this well and especially stretch it before deadlifting so I had assumed that this would be ok - it seems I may have been wrong.
Ian King seems to recommend stretching the tissue arounf the knee including the quads, hip flexors, glutes, ITB etc.
I know I should go to a physio/osteopath etc but they’re so expensive and as the pain is relatively slight (although I definitely cant exercise the knee much) I’m hoping to rehab this myself.
If anyone has any advice that would be great.