T Nation

Lingering Knee Pain

Has anyone gotten rid of knee pain using stretching, massage, lacrosse ball, etc? What’d you do?
Ive been having knee issues for awhile now. Cleared from all the rips, strains, sprains, whatever by multiple professionals. Always comes back to being tight.
Any insight?

Treatment approach will depend on your unique issue. Find a professional who’s actually gonna do a proper job or do some research yourself.

My most recent bout of knee pain was quad tendinitis from resuming squats too enthusiastically following time off. Followed this advice:

Is this what the professionals told you, or are you experiencing tightness right now?

How would you describe the pain:

  • Stabbing
  • Burning
  • Tingling
  • Pins and needles
  • Numbness
  • Coldness
  • Ache
  • Throb
  • Sting
  • Other

Where is the pain?

  • Around the knee cap
  • Patellar tendon
  • Deep within the knee structure
  • Behind the knee
  • Inside of knee
  • Outside of knee

Can you recall a specific event that preceded your pain, like a fall, car accident or specific set if it occurred in the gym?

At what time of the day is your pain worst?

  • Morning
  • Night
  • When I sleep
  • At rest
  • With activity (what kinds of activity)
  • It’s consistent all day
  • Other

What makes the pain worse?

  • Lifting
  • Jumping / running
  • Stairs
  • Walking
  • Staying still for prolonged periods of time
  • Other

What makes the pain better?

  • Rest
  • Low-level activity
  • Warming up
  • Medications (which ones)
  • Heat
  • Ice
  • Compression
  • Other

How long have you been experiencing this pain?

Is this a new type of pain?

What have you tried to manage it thus far?