Knee friendly FT

[Scott Stevenson]

Thanks I just put the oil and a foam roller in my amazon basket, so it will arrive when I get back onshore.

I already do a lot of stretching after each exercise, but I have time to do more out here, so will up and also do light on my cardio days.
My cardio is just 20 mins of bicycle, since many have told me that´s good for the knees.

I'd push with the heels on the pedals here, but not do this if you can sense any irritation to your knee.

That foam roller can be used to stretch the gluteus medius, as Doc D notes below and, everyone's favorite, the IT Band.

I´m not sure I can get any therapists to look at if, because for that I a referral from my own doctor. Would a sport massage therapist or so be at any help, because those I can go to without a referral from my doctor.

Could be, but that depend on the person. One possibility here is that you've developed some mist racking of the patella (you knee cap isn't traveling over the femur as it should) and the pain in causing a vicious circle of mis-tracking, during day to activities as as well as training.

There are all sorts of subtle things that might have created a perfect storm, including a stretched retinaculum or development of plica syndrome (but I'd expect a clicking - Runtime Error

I'd be careful to keep from kneeling on that knee (if you happen to do that at work?...)

I never heard any popping or so, for the past 19 years it have been so minor I would never really put much interest to it. Before when I had any pains, I would relax for about a week and not feel a thing for years again. But I guess with age it´s getting worse.

I'm not buying the age card here - You're like 30, right?...

Now, if you've been powerlifting at an elite level for 15 years, then maybe...

Thanks guys, really appreciate the help!

Sure!

The symptoms sound very much like patello-femoral syndrome. Is there obtrusive crepitus?
In addition to above advice, pay particular attention to gluteus medius - one can self-massage it deeply. Tightness here can cause all kinds of tracking problems. Posterior tibialis can also cwreak havoc. Both of these are easier to address with massage etc. than it is to implement the standard advice of strengthening VMO (Petersen stepups etc.)
Another tip: try wearing lifting shoes (i.e. with solid sole) when training 'quads', although not necessarily ones with high heel. The rest of the time, as much as possible, stay as close to barefoot as possible (e.g. barefoot where socially acceptable, Vibram FiveFingers in gym, Vivo Barefoot shoes for walking around etc.) in order to strengthen feet from the ground up. This can make a huge difference.
I took the cartilage off back of patella when my knee dislocated 20+ years ago, so feel your pain quite literally!

Thanks for chiming in, Doc.

A sports massage therapist could also check you for a leg length discrepancy, Frito.

(WRT the bolded, this would fit with the vicious cycle theory. Ff your VMO - tear drop muscle - is not firing well, it might have atrophied and esp. with a tight outer thigh compartment, your patella might be tracking laterally. Can you feel that your vastus medialis is getting a good pump and getting sore when training legs?... )

-S