Knee Pain - Advice?

Ready2Rock206

I've been having a lot of problems with my knee/lower leg. Went to the doctor finally and she suggested I stop all exercise completely. Or since I didn't like that plan I should just ice and take aspirin before and after any exercise.

My question - any suggestions on how to reduce the pain? Other than constantly icing and taking aspirin? Does anyone use any kind or wraps or tape or anything to help support the knee while exercising that will reduce the pain?

Can't someone just give me some magic fairy dust or something? The doctor said there's nothing that can be done, but I'm hoping someone has some suggestions anyway.

I took a week off from exercising in hopes that it would heal a bit - but it doesn't seem to have helped at all. So I guess she was right about that part!

DesertGunR

@Ready2Rock206 What was the reason she gave you for the diagnosis to completely stop exercising?

ninerbuff

Where is the location of the pain? If its just above/below the kneecap, then it's more than likely patellar tendinitis.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Ready2Rock206

She just said if I don't want to be in pain then I need to stop hiking or working out. She also said it was a knee sprain so there's really nothing to be done about it and it will be a continual issue if I do workout or go hiking.

kerbeya1

Foam rollers did amazing help on my knee pains and don't really have them anymore

Ready2Rock206

ninerbuff wrote: »

Where is the location of the pain? If its just above/below the kneecap, then it's more than likely patellar tendinitis.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Well if google is right it is slightly lower and more to the side than it would be for that. But a lot of the symptoms sounded similar.

AllisonMcMurchy

I'm no doctor by any means but I can give you advice from my own knee and shin splint experience.
First, if you haven't seen a physiotherapist I would highly recommend it.

My sore knees tend to be tight quad and shin muscles (yes shin muscles) around the joint pulling and straining the joint.

Working with a personal trainer/physio taught me that foam rolling along with light 'rehab' exercises were the best way to go. This relaxes and smooths out tight muscles (warning: it's very painful at first) which will then become strong with exercises specific to training the knees.

Secondly, for pain relief I would recommend Tigerbalm or Deep Cold after workouts. During workouts to support the knee use regular medical tape but also learn/YouTube how to properly tape, it's a skill (my experience NOT expertise)

So long story short see a physiotherapist. Sorry for the novel
Hope this helps!
-Alli

DesertGunR

@Ready2Rock206 Okay, now it is time to see a physical therapist. If it is just a knee sprain it can be rehabilitated. Now, realize that it might take awhile and there will need to be a corresponding reduction in activity until the knee has regained its original stabilization capabilities. It is very similar to spraining your ankle, in the fact that if you do not allow proper healing while maintaining good mobility things can get much worse and will happen more often until something worse happens.

who4fan

Following in case someone comes through with that magic dust you requested. I have two arthritic knees and the pain radiates, sometimes up, sometimes down. In my case they told me exercise can help, but it doesn't. I still do it though, hoping against hope that more weight loss will help with the pain, but after losing 65 pounds and still having the same degree of pain, I think it's not going to happen.

cheshirecatastrophe

It might need more than a week off to heal, and then some work on building the supporting muscles (quads, hip girdle, glutes, core). I agree that seeing a physical therapist would be a GREAT idea.

Don't just ice-and-Advil. That will mask the pain and allow you to continue straining the muscle or ligament, potentially making it worse and increasing the time you need to take off to heal it.

DesertGunR

@who4fan In your case sometimes compression sleeves can be a help. There are several out there, with Tommie Copper being probably the most popular. I use them for my knees and like them because of the non-slip ring they have at the top of the sleeve that prevents it from slipping down as I workout.

ninerbuff

Ready2Rock206 wrote: »

ninerbuff wrote: »

Where is the location of the pain? If its just above/below the kneecap, then it's more than likely patellar tendinitis.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Well if google is right it is slightly lower and more to the side than it would be for that. But a lot of the symptoms sounded similar.

Is the pain on the little "bump" toward the inside of the knee? If it is, then it's still likely patellar tendinitis. If it's on the outside below the kneecap, it's iliotibial band syndrome.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Ready2Rock206

She won't refer me to anyone because it would just be a waste of time. I think I need a referral for PT for my insurance.

TheBeerRunner

Check this site out, you can do targeted exercises to help alleviate the pain you're experiencing. http://www.sportsinjuryclinic.net/sport-injuries/knee-pain

MoiAussi93

I don't understand. She diagnosed it as a sprain and told you to stop exercising until it heals. SOunds like good advice. That's what you should do. If you keep overusing it while injured, you will make it worse.

TheBeerRunner

Oh, if you did sprain your knee the only thing you can do is RICE and wait for it to heal up. You could do lower impact, low intensity things like ride a stationary bike, but I would honestly let it heal up.

DesertGunR

@Ready2Rock206 That seems odd that a Doctor wouldn't refer you to a PT and to consider it a waste of time is even odder. Though, it could be that as a regular M.D. it is out of her comfort zone. My primary is a D.O. so he knows a lot more about body mechanics than any M.D. ever would. In any case check with your insurance provider. A PT is by no means a waste of time. Mine is one the best when it comes to my recovery from injury.

IzzyBooNZ1

I would go to another doctor and get a second opinion,,, your current one sounds unprofessional, lazy and quite frankly has a poor attitude.

I have a knee issue at the moment ( patellafemoral ) and a lot of it is due to very weak glutes and tight quads... I have been seeing a physiotherapist who has given me exercises .. stretching and foam rolling has also helped alot

wishiwasarunner

Many orthopedic groups have an outpatient orthopedic clinic for strains/sprains and then they would refer you to a physical therapist if indicated. If your doctor is a generalist - this might be the best way to get in. Most insurances do not require a referral to see a physician specialist - though they would for physical therapy (a physician has to oversee the therapy).

shadowfax_c11

I have dealt with chronic knee pain for about 23 years. I have had a few injuries to both of my knees including a meniscus tear on the right side, about 4 years ago, and more recently a sprain of the same meniscus. Bot of those injuries were not helped at all by a Dr, who just said Ice and advil. I have never had a surgery of any kind.

OTOH my chiropractor has worked wonders. By keeping my joints in line and massage to keep the stabilizing muscles strong he has gotten me to virtually pain free. it took quite a while of regular visits but these days I rarely need an adjustment and my knee pain is much reduced.

I do still also use Ice and ibuprofen to help with inflammation when I do have a flare up. But these tend to be short lived and weather related now. Not nearly as intense and disabling as it used to get.

The other thing I did hat made a huge difference was to pay attention to my shoes. I now wear only zero drop shoes meant for runners who want to be as close to barefoot as possible. It did take my feet and legs some time to get used to having less cushion but then they got stronger. Cushioning can destabilize the joints, and it gets worse as your shoes wear. If you look at the soles of your shoes you will likely see where you wear the m more in some places than others. Mine tended to wear more to the outside but I have seen that improve a lot in the past two years. As soon as shoes start to wear off balance they should be replaced. This will only kick you knees and hips out of alignment and make them become more and more painful over time.

I do also take a joint supplement of triple strength Glucosomin, condriotin and MSM and get some noticeable relief while on it.

Ready2Rock206

MoiAussi93 wrote: »

I don't understand. She diagnosed it as a sprain and told you to stop exercising until it heals. SOunds like good advice. That's what you should do. If you keep overusing it while injured, you will make it worse.

That wasn't the conversation we had. There was no healing, getting better or happy ending being discussed.

skier1985

A physical therapist can also watch how you move. Sometimes unbalanced strength and flexibility can result in injury. They show how to heal and help find a program specific to you, your body and attitude. A good one is golden.

javasteve12

When ever my knee (80% of the meniscus surgically removed) get bad I jump in the pool. Takesbthe strain off the knee.

Ready2Rock206

It wasn't my regular doctor. I can get an appointment with her in August - I might consider doing that.

brightsideofpink

Getting a new doctor sounds like a good start. Even if it is an acute injury that just needs rest and time, there should be some goal for positive prognosis.

In the meantime, I'd suggest keeping up workouts which are light on the knees. I saw a physical therapist for knee pain, and learned that so many muscles and tendons connect to the knee and so strengthening them can have a major positive impact on knee pain. I now do a series of core exercises, IT band exercises, foam rolling, and especially glute work. In a few months my knee pain has all but disappeared.

Kmedeiros83

I have knee pain that I deal with constantly whenever I exercise. There are straps and braces that may help you during your workouts/hiking. Also, ice/heat/sports cream and Aleve seem to help me a lot. I'd just make sure you don't have any actual damage down there by getting checked out by Dr. and maybe get some xrays/ultrasound down there.

Good luck!

who4fan

DesertGunR wrote: »

@who4fan In your case sometimes compression sleeves can be a help. There are several out there, with Tommie Copper being probably the most popular. I use them for my knees and like them because of the non-slip ring they have at the top of the sleeve that prevents it from slipping down as I workout.

Thanks for the advice, I will look into those!

Azexas

Ready2Rock206 wrote: »

She won't refer me to anyone because it would just be a waste of time. I think I need a referral for PT for my insurance.

Most insurances won't require a referral depending on the type of office you're going to. It does sound like you may benefit from some PT. What about seeing an orthopedist vs. your primary care.

madhatter2013

I did only cardio the first few months of my journey and then my knee really started to hurt. I went to the doctors and got x-rays and all that jazz, to no avail. He said to stay off it and let it heal. Well, it wasn't healing and only getting worse. Then I discovered tape. I didn't like bulky braces so I used tape before my workouts. I also stopped all the cardio and went to lifting. Now, you wouldn't have thought so but squats really helped. I started the Strong Lift 5X5 routine and within 3 weeks, my knee pain went away completely.

MoiAussi93

Ready2Rock206 wrote: »

MoiAussi93 wrote: »

I don't understand. She diagnosed it as a sprain and told you to stop exercising until it heals. SOunds like good advice. That's what you should do. If you keep overusing it while injured, you will make it worse.

That wasn't the conversation we had. There was no healing, getting better or happy ending being discussed.

A strain will eventually heal...there are different grades. Minor ones quickly, the worse might require medical intervention. But it shouldn't be lifelong.

Did the doctor really say you should NEVER exercise again? At the age of 42? Is it possible that there was a miscommunication? It makes sense that she would say you should just stop exercising. RICE is a well known protocol because it really does help with a lot of minor injuries. Perhaps she mistakenly thought the "until it is better" part was understood.

It probably does make sense to see another doctor who specializes in sports medicine or orthopedics or something of that nature. However, in the meantime I really do believe you would be doing yourself a favor in you take her advice in the short term. Take off another week or even two. I have dealt with various injuries...lots of Achilles tendon issues, calf pulls, one knee injury. When I tried to start running again too soon I always made it worse than it was in the beginning and ended up losing more time.

Depending on the injury, RICE, gentle stretching, or strengthening exercises can work miracles. I had a mysterious hip pain once. My primary care doctor said I was much too young for that type of thing (mid 20s at the time) and sent me to an orthopedic surgeon. He examined me and said it was muscle tightness. He recommended an excellent stretching book (my Bible now) and told me to try it on my own. If it didn't get better in a couple of months, he offered to set me up with physical therapy. Well...stretching is not rocket science. I did some hip stretches from his book and it got better in a couple of weeks and never came back.

Not everything requires aggressive intervention.

Kmedeiros83

I have a few of these that I use when my knee pain gets pretty bad. You may want to give them a shot. They are low profile and don't bother me once they get warmed up. http://www.amazon.com/Mueller-Jumpers-Strap-1-Count-Packages/dp/B00267SFDE/ref=sr_1_1?ie=UTF8&qid=1432844216&sr=8-1&keywords=patella+straps