Knee Pain - Advice?

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Ready2Rock206
Ready2Rock206 Posts: 9,488 Member
in Fitness and Exercise
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!
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  • DesertGunR
    DesertGunR Posts: 187 Member
    edited May 2015
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    @Ready2Rock206 What was the reason she gave you for the diagnosis to completely stop exercising?
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    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
    9285851.png
  • Ready2Rock206
    Ready2Rock206 Posts: 9,488 Member
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    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
    kerbeya1 Posts: 53 Member
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    Foam rollers did amazing help on my knee pains and don't really have them anymore
  • Ready2Rock206
    Ready2Rock206 Posts: 9,488 Member
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    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
    9285851.png

    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
    AllisonMcMurchy Posts: 2 Member
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    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
    DesertGunR Posts: 187 Member
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    @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
    who4fan Posts: 388 Member
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    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
    cheshirecatastrophe Posts: 1,395 Member
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    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
    DesertGunR Posts: 187 Member
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    @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
    ninerbuff Posts: 48,523 Member
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    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
    9285851.png

    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
    9285851.png

  • Ready2Rock206
    Ready2Rock206 Posts: 9,488 Member
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    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
    TheBeerRunner Posts: 2,777 Member
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    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
    MoiAussi93 Posts: 1,948 Member
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    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
    TheBeerRunner Posts: 2,777 Member
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    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
    DesertGunR Posts: 187 Member
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    @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
    IzzyBooNZ1 Posts: 1,289 Member
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    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
    wishiwasarunner Posts: 202 Member
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    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
    shadowfax_c11 Posts: 1,942 Member
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    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
    Ready2Rock206 Posts: 9,488 Member
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    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.

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