[Injury] Ligament over patella

[twotens]

Title says it, I've had bad pain in my right knee patella, and I have reason to believe that it's inflammation in the ligament.

Now, I need to know what I can DO to make this go away!
Today will mark the third week of rest I've been having (due to another injury), and I figured I'd love to come back to lifting 100% injury-free!

The pain's not so bad nowadays, but doing physical activity or even going up stairs will cause pain. Some days I couldn't even walk straight because of it :|

So what I've already done is:
* Rest (as previously mentioned)
* Ice (iced it 5-10 times, enough?)
* 400mg Ibuprofen daily (for past few weeks)

I've read about other things to do, such as Compression and Elevation, but I have no idea what those are.

So, my fellow brethren, what can I do to remedy this unpleasant injury?

[ktm_Wrench]

Definitely see a doctor man.

[Sand Blaster]

http://www.aafp.org/afp/20050415/1545.html

Make sure it is not your IT Band being too tight. I had a client who had knee pain and we started stretching his IT band regularly and aggressively, and his knee pain went away completely.

SB

[twotens]

Definitely see a doctor man.
Done. I had a bone scan done of my knees at the same time I was in the hospital for my hip injury... Waiting for response :)
Physio didn't say much, almost dismissed it. I'm guessing that's a good thing.
And my "child doctor" did the same as well...
http://www.aafp.org/afp/20050415/1545.html

Make sure it is not your IT Band being too tight. I had a client who had knee pain and we started stretching his IT band regularly and aggressively, and his knee pain went away completely.

SB

Thanks for the link! I have other minor pains in my knees, but I'm 99% sure it's due to unflexible muscles.. I'll give it a read later

EDIT: Just read it... Don't think that's my case, the causes for the injury don't coincide with my training, and the test didn't seem to work for me. But I will implement the stretch in my morning stretches :)

[niroopg]

another recommendation: check your squat technique. Excessive 1/4 squat utilization leads to almost exclusive quadriceps muscles recruitment, putting a lot of strain on the ligament that you are talking about.

But yes, I have experienced pain due to flexibility-associated joint destabilization in my shoulder. A few weeks of thorough stretching took care of that in my shoulder with shoulder dislocation stretches (not what you think - search it on google).

verbally punch me if i have no right to speak lol.

[twotens]

another recommendation: check your squat technique. Excessive 1/4 squat utilization leads to almost exclusive quadriceps muscles recruitment, putting a lot of strain on the ligament that you are talking about.

But yes, I have experienced pain due to flexibility-associated joint destabilization in my shoulder. A few weeks of thorough stretching took care of that in my shoulder with shoulder dislocation stretches (not what you think - search it on google).

verbally punch me if i have no right to speak lol.

Might have been the squats a whiiile back. While they weren't 1/4 squats, they might have been half squats or so. But once I read up on this, I immediately switched to box squats <3

Thanks for the lead on the shoulder dislocation stretches, never heard about it.

[gnarsurf]

I had osgood schlatters and once i started squatting(parallel), it went away. maybe try stretching out ur quads and squatting parallel(if u have been, then u probably shouldn't do it)

[twotens]

I had osgood schlatters and once i started squatting(parallel), it went away. maybe try stretching out ur quads and squatting parallel(if u have been, then u probably shouldn't do it)

I'll keep it in mind. I've already been told I had tight (unflexible) quads and glutes, so I'm stretching that out as much as I can.