u/CodWest4205

Have been dealing with a chronic issue with my knee including patella tendonitis for a bit now that has been flaring up a lot lately after use. Usually the delayed muscle onset hits me hard a day or two afterwards as well. Even just from walking. What preparation do you take that you find helps limit flare-ups or additional pain on your knee just before going out or exercises?

Do you Ice the area?

Use Heat?

Light Warm up exercises

Topical cream?

Ibuprofen or acetaminophen?

I have been dealing with a few issues for a while including tendinitis of the knee and foot/ankle that is bugging me the most and also some lower back pain/stiffness. Delayed onset soreness Been flaring up a lot lately even when just doing minimal stuff during the day and I don’t think I am doing the right things to prepare for activity and to limit bad delayed onset soreness.

Other than physiotherapy, is there anything you do PRIOR to being active and to limit the flare-up afterwards of a chronic problem? Curious what helps others.

Do you Ice the area?

Use Heat?

Do a light warm up exercise? If so what type?

Put on a topical cream?

Ibuprofen or acetaminophen?

Something first thing in the morning that helps get through the day?