Hi,

On November 25th I sprained my knee while running. It wasn't severe, as I just hyper extended it backward while running. It hurt a little but I kept running for another 20 minutes or so. (I regret that I kept running)

The next day it was a little sore and I did limp a little. Not throbbing pain, but it was irritated.


On November 28th, I figured I'd try running again. I did a squat movement once or twice, (not with weights or sets) knee and only felt a little pain, nothing really severe. I ran for about 20 minutes without any pain, and then pain gradually kicked in. I ran for another 20 minutes and the pain got worse. I regret doing that to. It was a mistake.

The next day the pain was bad, not throbbing but only when I stepped. I limped for about 2 days.

Last Tuesday (Dec 6th) I did a stationary bicycle for about 26 minutes. No pain. It did feel a little like there was more blood pumping on my sprained area (right knee) that the left (my left knee wasn't sprained). At 26 minutes I stopped to be safe as I noticed the blood pumping a little more, even though there absolutely no pain what so ever.

I stopped running since - except for last wednesday (Dec 7th) when I was late to catch a train, I sprinted for about 30 seconds. Later in the day it did hurt but only a tiny bit, not really enough to limp.

Today (Dec 9th) I went on a stationary bike for 40 minutes. No pain, but the blood pump felt a little higher on my sprained knee, almost like it was little stiff or tight. When I move my body up and down like I'm doing a squat (no weight on my shoulders), I feel a little stiffness on my right knee but no serious pain. Once today, after the biking, I felt a tiny amount of pain (0.5 out of 10, 10 being the worst) when doing a squat movement (I have only done this movement only a few times, just to check if pain, not to do reps or sets for strengthening). I tried a few minutes later doing the same movement, there was no pain.

Questions:
Is there a chance I did long term damage?
Would it be ok for me to do stationary bike?
How long do you think I should stay away from running?


Stats:
6ft tall
27 years old
198lbs,
12% body fat,been running off and on for about 10 years. (just started doing it continuously again for the past year and a half)
At many times in my life my legs were strong, where I could leg press a few hundred pounds. (Haven't gotten done much leg lifting in years though)