Knee pain bouldering reddit Notice how your heel is almost pointing to your left leg, but your knee is closer to straight up and down. Thanks for the advice, this is very helpful. Yesterday morning (what’s up fellow pre-work climbers), I dropped down from the very top of a problem and landed on my feet down to ass-to-grass before rolling back. In the beginning of the season i could easily make 1500m of height of uninteruppted climb. The back of my knee often hurts the next day. Been climbing for 4 yrs. That being said a "crunchy" joint is not much of a problem unless it's some tendon snap on joint or bone-on-bone grind. Because we have a lot of deleted posts on this subreddit, here is a backup of the body of this post: I've always liked the idea of bouldering and am considering starting taking lessons, however I have had life-long knee issues due to a sporting accident as a child and generally can't do activities that are high impact on my knees (like squats, running etc. Sorry this got long! Jun 15, 2012 · Climbers stress the knees, especially when heel hooking, kneebarring, and highstepping, or taking bouldering falls — in fact, a fall from five feet can tear an ACL just as easily as one from 20, especially onto an uneven surface. Last week I could barely move my knee and had pain that wrapped my knee cap like a horse shoe and also the back of my knee. I had the usual “went too hard” muscle soreness and aches for a day or 2 after the hike, but even after those went away the joint pain persisted :( I think you might be right about seeing the doctor if it doesn’t ease soon. And/or pushing too hard a gear. The The pain is probably a 6/10 at the gym and then following days about an 8. Sometimes at night I can feel like the blanket on my knee and I’m convinced somethings going to happen in my sleep. Would recommend getting it looked at still. Etc. Is it common to have this much pain in one knee as a beginner or am I just being a baby lol? Hi there sp00kyversity. I wonder if anyone else is experiencing knee pain after climbing. I’ve tried hot baths but I’ll try with epsom salt, too. Based on how it happened and where it hurts (outside of the knee), I'm almost positive that I've injured my LCL, I just don't know how badly. I’m 2 months post finishing PT and my knee has been mostly fine. I mainly ride flat pedals. Guy did this in front of me a few months back, his first time bouldering. Should have gone to the doctor. You can try KneesOverToes bodyweight protocol (Knee Ability Zero) which pretty much strenghtens and helps overal knee & leg workings. Do glute and knee exercises, and climbing, as pain allows - you should be shooting to be so gentile and precise in these exercises that you feel no pain at all. Super swollen and painful to walk on for a couple weeks but the pain when kneeling down never went away. Crypto the pain in behind one knee cap, not both knees I’ve not knowingly damaged the knee to cause the pain one physio has said it’s due to lack of ankle mobility another said it was a weak glute and another said I had nothing wrong the pain only happens when descending, not when climbing up hills or mountains. Return to pain-free climbing on vertical terrain; Continue with bending/extending the knee; Glute bridges; Squats to 90 degrees (if MOI was high-step, then only go halfway to 90 and slowly progress deeper) Phase 3 3 months ago I did a hiking tour (12km, 700m uphill/downhill), on the way downhill, after about 1 hour I start to feel pain in my left knee, like there is a needle inside, more on the outer left side of the knee. My fault. Went at it hard for a few days and I thought I tore something. My other knee was injured a couple months ago when I fell while having momentum and ended up bending it sideways. I’m in pt for knee pain seemingly caused by weakness of the quadriceps and other bits in that leg. I've recently had a small warning from the LCL (mild pain on the next day of a bouldering day where I used a bit too much lateral force to hold onto a wall, in the moment I felt it but it went away immediately) and that made me wonder Don't focus on the complicated stuff that makes 2% of a difference. This section will provide strategies for proper stair climbing technique, as well as post-stair climbing care to alleviate knee pain. A pain in my knee has begin to occur since this sunday, it's located in my left knee at the lateral side ( right side of the left knee ). Could easily be a sprain. Fit is paramount above all else, followed by foam rollers and stretching (IT specific stretches at that. Many climbers struggle with elbow pain - usually medial or lateral epicondylosis, but not only. Stay active and if you want, train other things like core/upper body/fingers in the meantime I haven't hurt myself exactly, it's more that over 6 months of climbing several times a week I started getting knee pain. Oct 29, 2024 · A) High step position of the right leg/knee during bouldering. I dislocated my knee and tore my MCL half a year into bouldering. It's nothing serious. e. F43. Now i get pain in the first hundred meters. Land and roll onto your back/forward/is the best way to disperse the momentum. 1177/0363546519899931. ). No pain at the time, but definitely felt notably different (strain) than my usual drop downs. It’s possible to prevent tears with proper nutrition, conditioning, and strength building. I had no idea how easy it was to sprain a knee until I did absolutely nothing and then had knee pain and bam, sprained knee. It only occurs when I'm going up or down the stairs , when I'm walking I don't feel anything at all. Put your foot up on a bench and bend it as far as you can without pain. It's always the stupid fucking IT band. Like taking off my shoes. Sudden knee pain started on Friday (where the orange symbol is), below knee to the right a little. “The knee is a manifestation of what is happening in the hip,” says Smith. Crutches if walking results in increased pain; Bend and extend the knee through non-painful ranges; Isometric quad sets; Phase 2 . I’ve been having a sensation where I’m hyper aware of everything brushing again my knee. It hurts to stretch, bend, or walk on it. Does anybody else have experience climbing with a bad knee? Hey OP: I have/had an arthritic knee. The doctor said that was the best thing I could have done and will help with recovery from surgery for my other knee issue- torn meniscus second time. I couldn’t really lift myself up with it without giving a sense of instability/pain. For context, I'm 5'7" about 135lbs. 5 years climbing. Complete mobility of the knee joint with minimal pain except for bending when I stand or raise knee up. My knee pain went away after I stopped bouldering. If you can only squat one quarter of the way, do that. Doctor said I needed to strengthen the muscles around my knees (i. 1 week later I am fine and I could do Mountain Biking as usual. When I started, I was 370lbs! I changed my diet and became more active, all motivated by this new climbing obsession. (B) Drop knee position of the left lower extremity leading to a high mechanical load on the menisci. Source: Had the exact same symptoms after having part of my hamstring taken out for an ACL reconstruction. I went to an orthopedic doctor, as I was 100% convinced it was a meniscus tear because my symptoms were exactly what’s online. (C) Heel hook position during bouldering (right knee). He fell backwards from about 4m (hands at 4m, feet probably 2. 2020;48(3):730-738. The pain has now moved to behind the knee (sad face), worse when walking/climbing stairs. Despite the pain being on and off, it was severe enough that I actively avoided boulders with right heel hooks. The pain is worse if I fully extend or twist the knee. My knees would get insanely sore after long walks or hours of climbing sesh. Especially climbing - you want to maximize your time on the wall while still avoiding more injury. For a few years I sometimes get pain on the outside and front of my right knee after a long day outside, walking around on uneven ground and bouldering etc Dont be like those people at the climbing gym who fall then collapse into a deep squat while the momentum flexes their back forward and they brace themselves by slapping the ground with their hands. I have now progressed to depth jumps pain-free and I am going to begin training change of direction with slower speeds soon. Again, keep your core engaged. I experience no knee pain now and haven’t since. Citation. If you are dealing with a ton of knee soreness following a training session or even the day after, it is probably a sign that you should scale back either volume or intensity of exercise a little. Do core exercises as much as possible. Anyone have any tips or "best practices" around climbing/how much to limit your climbing with weird knees (or knee-strengthening tips)? I climbed today after taking it easy the last 4 days and honestly it felt pretty good, down-climbed everything to avoid impact. Proper Stair Climbing Technique At the half way mark approximately I started having pain at the front lower part of my knee (right below the knee cap) but disappeared after going back to plain road. However, as I considered technical heel May 3, 2017 · Smith advises looking up the chain to the hip when assessing knee health. The knee pain, because when the saddle is too high, the knee can't stabilize as the leg is reaching during the power stroke which can cause Because we have a lot of deleted posts on this subreddit, here is a backup of the title and body of this post: Can I boulder with knee PFP pain? I have PFP in my left knee. I'm hoping that it's only a minor injury since I have no swelling or bruising and the pain is bearable (if there is any reason to believe that my The Reddit corner for all things woodturning. But I'd stretch it out and walk slower, and after a few days, it pretty much went away. I believe they are correct here also as I visited with my orthopedic doctor about how I had improved my kneecap pain going down stairs by doing just what they said above and it helped tremendously. Business, Economics, and Finance. Contrast baths are not a good way to control pain and inflammation post workout. If that means one minute ten times throughout the day, then do that. I was also using toe clips and had to take my foot out and use the other side of the pedal to put my foot more in the middle and this helped a bit. I have been pushing it relatively hard climbing twice a week, indoors one day and outdoors the other. This is referred to as knee sheer. There are still times I'll jump or push off of the wall if I start falling but I put a lot more effort into properly rolling onto my back. Ignoring a small problem could very easily turn into a big problem. I get pain in the front of the knee (patella region), in both knees! It is the worst when climbing. Coming from someone with past wrist injuries fully healed, stop climbing for a bit, do light palm presses against the ground and also on the back of your hand. Lutter C, Tischer T, Cooper C, Frank L, Hotfiel T, Lenz R, Schöffl V. Didn’t trust her at first thinking It’s a knee problem, plus quads and hamstring workouts tend to require a lot of knee bending. But it can re-emerge again, that much I believe. After very hard heel hook on a boulder. Eventually I had pain for about 3 days not able to walk downstairs. I'm hoping that it's only a minor injury since I have no swelling or bruising and the pain is bearable (if there is any reason to believe that my When I got back to this job a month ago, I noticed that sometimes, I'd feel a little pain in one of my knees while going up or down the stairs. Still might be without official diagnosis but I'm confident enough to try your PT recommendations might alleviate this problem. However, with the right techniques, you can minimize discomfort and reclaim your mobility. That’s my experience. I think the solution is probably to focus on knee health and knee strength and also not to try the hardest problems all the Apr 4, 2022 · Mechanisms of Acute Knee Injuries in Bouldering and Rock Climbing Athletes. We would like to show you a description here but the site won’t allow us. This is the best answer from my experience. As someone who treats knee pain regularly, this is vital in addition to poles. Epub 2020 Jan 31. Today, I feel free from pain 99% of the time and continue to run. My understanding is that you should be opening your hip so that your knee is further out to the right, making your heel in line with your leg. In that position, you are torsioning your knee even if your knee is close to vertical. Late after work, I noticed my left knee hurting when squatting down to sit. I found the benefit of the ATG squat is not necessarily knee flexion but hip flexor stretching on the other side. I am already rolling out, but good that you point it out to others who are also reading this thread. While certain signs and symptoms may point to a meniscus injury, there are many structures that are susceptible to injury in the knee. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. PMID: 32004071. Or when I'm projecting a problem repeatedly. Feb 28, 2025 · When dealing with knee pain, stair climbing can be a challenging task. From February to May I re-trained slowly back up to my normal climbing strength again and made sure to include a rigorous routine stretching, rolling, and weight strength training now specifically for my glutes and quads. When I started climbing down it started getting better. Also had shin pain a few days prior, sharp intermittent pain that came and wentnot sure if connected. Can I still climb despite this? Will falling off the wall make my pain way worse? " I am a bot, and this action was performed automatically. Mechanisms of Acute Knee Injuries in Bouldering and Rock Climbing Athletes. If pedaling and you feel this pain, lighten up the gear choice quite a bit and see if the issue disappears. If you have questions, projects, updates, gripes, or any other spiny wood, resin, or metal related thing, here is the place to post it. I had to take a long break, but I have been climbing again consistently for years now (minus covid lockdowns). I just went again yesterday and the pain is much worse. r/bouldering • It’s been about 2. Progress these over a few weeks till you can do knee pushups without pain. Fairly new to climbing, still learning to properly use high and drop knees or toe hooks so I don't use them unless they are very obvious. See a Doctor of Physical Therapy. quads and hamstring) to alleviate the pain. And it's a pain in the ass to address, and it does take time, but finally after a year of nagging knee pain things are much better. I just started bouldering a month ago and I’ve been going about once a week, I dislocated one of my knees a few times a decade ago and it hasn’t been giving me any issues until a couple days ago when I started feeling a little pain when I put pressure on it. Pain can be increased in individuals due to essentially an increase in swelling due to the application of heat. Climbs V5-6. Too high a saddle can cause hand pain, hand numbness, nerve damage, neck and shoulder pain, back pain, saddle sores, genital nunbness, pelvic pain, foot pain, foot numbness, foot nerve damage AND knee pain. Frontal knee pain tends to be either a seat too low where the knee cap rubs up/down on the end of the femur creating friction and inflammation. I also love climbing hills, but this is where the problems comes up. Maybe 20 heel hooks in a 2 hr session. While the left leg is fully unloaded, the majority of the athlete’s weight is on the right leg with a fully flexed knee. Check the /r/turning wiki for answers to some of the most frequently asked questions, including which lathe NOT to buy. Key See full list on lacrux. Anything that resembles resisting a force at the heel causes knee pain. Injuries don't have to mean you never do the thing you love again. 5m or so), but freaked out in the air and tried to twist to see his landing, dropped onto one foot and shattered his leg just above the ankle, was lucky the bone didn't come out. 2020 Mar;48(3):730-738. Walk backwards for 10 minutes. After the first time, it took 3-4 days to start to feel better. I walk everywhere and skateboard once a week as well, no driving for me. Now reteaching myself the "correct" movement. tl;dr: I compensated hip flexibility with lower leg rotation for years. Am J Sports Med. For the past few years, I've been experiencing sharp pain at the lower right side of my right knee during heel hooking. Usually pain is random and worse up stairs/hills but this week after walking 2 miles on Halloween and working in my daughters preschool class, I’m no longer able to go down stairs or bend into my pt wall sits. Poles allow you to stand upright or even lean forward more, and gluteal strength offloads the quads while avoiding excessive lateral motion of the knee The pain with sitting criss cross is because you have poor hip mobility, so the pressure transmitted down to the knee instead of it turning out comfortably. Downhills force you to lean back while moving forward, which strains your quads and pulls your knee caps laterally. On the web and in climbing books, you can find countless resources on how to recover from elbow injuries, but the advice is often hard to implement without knowing what outcome to expect. doi: 10. He adds that a drop knee injury could result from a lack of hip mobility or stability, causing the climber to compensate by twisting the knee too much. Sometime around age 36 it really started to cause issues. It has been the best possible experience I could ever have and the I couldn’t be more thankful to the Staff who helped me get here! #movementdfw Could be overworked muscles you don’t usually use. The pain management piece is more complicated, but could be better achieved through compression/support, cold therapies, or light exercise. . com Lutter C, Tischer T, Cooper C, et al. mroe uhrxifk azxji mrmgv xsapjgki cpmk ttcldbuz pdn vfxjzipk udtjwb