Knee pain from hiking

[ed7501]

I've had this injury on my left leg since my kickboxing days and whenever I go hiking with my dogs for an extended period of time, I feel a sharp pain in the tendons in the back of my knee (not sure what its called.. posterier crucial ligament? or are those the hamstring tendons?), especially when I am going downhill.

Anyway... I went to China 2 months ago and climbed the Great Wall. It was a tough one hour plus climb, and I was so determined to make it to the top that I forgot about my knee injury! So when I got to the top, I had to come back down, and thats when I felt the pain again. It was the most painful experience ever, I was limping down those steps like an old man!

I am able to walk without limping the next day. But the pain did not go away. Now, whenever I put my left leg in full extension, I feel the pain in those tendons. I am afraid to do squats or any exercises that would put pressure on the joint. I've talked to a physiotherapist and she said all I can do is ice it and stretch it daily and that it would take a long time to heal.

Anyone here gone through this before? what kind of leg exercises is safe for me to perform? what to avoid? what stretches would be beneficial? thanks.

[UConnJulie]

Ice it, stretch it, and do lots of gluteal activation stuff.

Supine hamstring stretch, long sitting hamstring stretch, standing hamstring stretch.
Clamshells, hip corrections, glute bridging, fire hydrants, donkey kicks, etc.

If you can find a good massage therapist, that might help too ...