In my last post, I wrote about my muscles aching after walking and jogging for the first time in years. Over the next few days, general pain in both knees replaced the muscle aches.
I was delighted that my muscles did not hurt anymore, either during or after exercise. My knees were another story. The aching ceased after I started moving, but the post-exercise pain put an end to my attempts at jogging.
I continued to walk. Over the next few days, the generalised knee pain had narrowed down to two areas: the front and inside of both knees. The inner knees were particularly painful when rising from a chair or getting out of bed and walking.
More research was called for. The Knee Pain Diagnosis page on knee-pain-explained.com is particularly helpful.
The issue in the front of my knees was an occasional pinching pain while walking. Flexing the affected knee a few times resolved that issue. That leads me to think that it is Plica Syndrome.
Plicae are small folds in the synovial membrane, the thin structure that surrounds and lines the knee joint. Knee plica irritation occurs when the plica gets caught or pinched between the knee bones.
I was not very concerned about Plica Syndrome. The pain was minimal and intermittent. The medial knee pain was more worrying. My knees stiffened up. Standing and starting to walk was difficult, and I limped for the first few steps. All that pointed toward Pes Anserine Tendinopathy or Bursitis.
The pes anserine bursa is a small, fluid-filled sac located 2 to 3 inches below the knee joint on the inside of the lower leg. That bursa lies beneath three tendons that attach to thigh muscles and prevents the tendons from rubbing on the tibia.
I don’t have swelling on the inside of the knees. That makes me think that I have tendinopathy rather than bursitis. The tendons and the underlying bursa are irritated, but the bursa is not yet inflamed and swollen.
In either case, the suggested treatment is rest and regular application of ice. I will do both as I do not want to progress from pes anserine tendinopathy to pes anserine bursitis.
After a day without walking, my right knee is virtually pain-free. My left knee is still sore, but the pain has lessened. Positive signs and good reasons to be idle for a few more days.