How to deal with joint pain?
B_Plus_Effort
Posts: 311 Member
So a little background first. I used to run regularly about 3 miles 5 days a week sometimes up to 5 miles if I felt good. Then when I turned 45 it was as if someone flipped a switch and my knees gave out, my right knee felt as if it was held on by a rubber band and was going to snap off any minute. I did the rest for a day, try to run, nope hurt like hewk, ok, rest a week, try again, nope, ok rest a month try again nope, darn it rest a year try to run, nope can't even run a mile any more. (I did find alternative exercises like swimming mostly to get me by) then I went through a period where both my knees and my elbows hurt. Hence the question on what could be causing this and what can I do to combat it. I am 48 now love to swim but would love to run again. I am a 5' 11" male and weigh about 195 now but when I run I am 185 and consider myself in shape otherwise. I'm and IT guy so I sit at a desk during the day and it's not like it's wear and tear from hard labor, that's why this is puzzling to me. I just feel like it happened too early for me, I would be willing to accept it more if my body fell apart like this when I was 55 but not 45 especially so all of a sudden. Sorry for the long post, can anybody relate, any advice, please and thank you
California Greg
California Greg
4
Replies
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Have you been to a dr to rule out any medical issues?
My joints often hurt and I think it's because I just go too hard too fast. Ok I've been told that is my problem.
What about walking? I've found walking is much more gentle on my knees.4 -
I'm with @AliNouveau; check in with your healthcare team.
Ask specifically whether a rehabilitation specialist (like a physiotherapist, sports therapist, and/or occupational therapist) can be helpful to you and your long-term goals. Regardless of the answer, I hope your doc can help you continue along your fitness path.
Keep it up 🙌🏿1 -
AliNouveau wrote: »Have you been to a dr to rule out any medical issues?
yes I have seen a doctor who told me one thing (I really like him he's been my physician for many years, so he just jokes what are you doing when it hurts, and I say running, and he says STOP running, ha ha) and sent me to a physical therapy specialist and she told me something else, ha ha typical doctor difference of opinion, they basically said strengthen your leg muscles, well that's a catch 22 you see for example I can't do squats or lunges yet I need to do those to get stronger. I have found that rest just adequate rest is best, but the Go Guy inside me wants to do stuff (I think you can relate, ha ha) I also like to ride a stationary bike so I do that for like an hour a day, so low impact stuffAliNouveau wrote: »What about walking? I've found walking is much more gentle on my knees.
Yes I do walk the same distances as I used to run so 3 miles or sometimes 5 miles or I hike with my daughter, I love to walk and just listen to music.
thank you for replying
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So, what was the diagnosis? Was it the actual joint or was/is it tendons or meniscus or....?
When I had PT for my knee he prescribed a whole bunch of PT exercises, none of which were squats or lunges.
Biking or swimming are still good for me.
Also, an anti-inflammatory diet is really helpful for my pain level.8 -
AliNouveau wrote: »Have you been to a dr to rule out any medical issues?
yes I have seen a doctor who told me one thing (I really like him he's been my physician for many years, so he just jokes what are you doing when it hurts, and I say running, and he says STOP running, ha ha) and sent me to a physical therapy specialist and she told me something else, ha ha typical doctor difference of opinion, they basically said strengthen your leg muscles, well that's a catch 22 you see for example I can't do squats or lunges yet I need to do those to get stronger. I have found that rest just adequate rest is best, but the Go Guy inside me wants to do stuff (I think you can relate, ha ha) I also like to ride a stationary bike so I do that for like an hour a day, so low impact stuffAliNouveau wrote: »What about walking? I've found walking is much more gentle on my knees.
Yes I do walk the same distances as I used to run so 3 miles or sometimes 5 miles or I hike with my daughter, I love to walk and just listen to music.
thank you for replying
I completely get this! I found lately I can't to side lunges because my knee will hurt then give out. I do squats and between the weird crackle sounds it hurts so I totally get where you're coming from. Also the go go go, I have to walk at least 5km and walk quickly or add hills to make my mind think I've done a worthwhile workout.
I suspect it's just aging. I did notice that doing some stretches for hips flexors oddly helped a lot of my joint stiffness in my lower body. Maybe the soreness is from just being tight? Worth a try perhaps
Perhaps maybe you've have injuries too that just haven't healed? have you tried wrapping your knees or getting like a knee sleeve?0 -
I had similar thing happen. Except it happened when I was only 41. I was jogging for an hour on a treadmill every other day. But shortly after turning 41, knee pain started and could no longer run. Resting didn’t help. So I had to give up running. Now I think besides the possibility of knee pain if I try to run, I also have mental block telling me I’m too old to do try running. 🤦♂️2
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I'm 65, but have had OA for a very long time. I have a stretching, yoga, aerobic routine that I do 3 mornings a week before I go to the gym or pool. Everyone has to find their own way, but yoga and stretching can do wonders. Good luck.3
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I know a lot of ppl love running but I'm not one of them.
Besides my asthma, I always disliked it because it is a high impact exercise which I found uncomfortable and jarring on my knees and ankles (regardless of the type/quality of the shoes I wore doing it).
Lots of other low impact cardio exercises that you can do instead.
My choices are rowing, walking and hiking but biking and swimming, among others, are also things that you can do to still get a cardio workout w/o the same risk of joint pain and injury wc seems so much more common among runners.
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use a roach clip? no,not really. see your ortho.... could be something else going on.2
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Proper load management and strength training helps joints immensely.
Yeah unfortunately doctors don't with know or follow current evidence on the benefits of strength training. Some of it's ego and not wanting to admit they don't know how to training. Then there are ones who at least refer some form of resistance training.
I'm 100% with your physical therapist from the info you gave.
Btw my doctor told me same thing about a decade ago. Ended up in a wheel chair until I strengthened my muscles to help with joints and increased density in my bones.3 -
cmriverside wrote: »So, what was the diagnosis? Was it the actual joint or was/is it tendons or meniscus or....?
When I had PT for my knee he prescribed a whole bunch of PT exercises, none of which were squats or lunges.
Biking or swimming are still good for me.
Also, an anti-inflammatory diet is really helpful for my pain level.
Agreed!
Exercises for knees can start much gentler than squats or lunges on knee joints, more about muscles around the knee.
And if it’s the beginning of arthritis, an anti-inflammatory diet may help. It really helped me a lot.
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I used to have knee pain so bad I could not get down steps. My doctor said it was caused by the muscles around the knee cap that allows the cap to move. He recommended I get ankle weights that come with a set of slim 1 pound bars that you can add or remove for additional weight. Start with no weights at first, then every week add 2 1 pound bars to each of the nylon anklets.
Lay flat
Bend one knee and keep that foot flat on floor or bed
Keep the other leg straight out with toe pointing towards ceiling
Lift the straight leg about 10" off the floor or bed and hold 10 seconds.
Do 20 of these per leg (set)
Do 3 sets per leg alternately.
I just started also using a supplement called Smarter Curcumin that has taken away a lot of back pain caused by several herniated disks that also helps with the knee pain.
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Did you get a diagnosis? Unfortunately some people can develop arthritis at a young age. Some forms can be autoimmune (RA or PA) and can require medication. I'm only 36 and have it in multiple joints.0
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cmriverside wrote: »So, what was the diagnosis?
So for my left elbow the diagnosis was something called a Golfers Elbow. Now we all heard of Tennis Elbow well this is the opposite. Golfers Elbow is when the inside of your elbow joint hurts. The ironic thing is that I never played golf in my life (well maybe miniature golf once or twice, ha ha)
so far the only thing that seems to work is rest, which as all of you might know for us doers is very very difficult to do, since we are like sharks, no? always have to be moving
thank you so much for offering to help I really really appreciate it (all of you)1 -
I know a lot of ppl love running but I'm not one of them.
Besides my asthma, I always disliked it because it is a high impact exercise which I found uncomfortable and jarring on my knees and ankles (regardless of the type/quality of the shoes I wore doing it).
Lots of other low impact cardio exercises that you can do instead.
My choices are rowing, walking and hiking but biking and swimming, among others, are also things that you can do to still get a cardio workout w/o the same risk of joint pain and injury wc seems so much more common among runners.
ha ha, I totally agree, some people hate running on a treadmill I can do it all day, I prefer it over the hard ground because living in a city we need to run on the street or sidewalk, the treadmill gives a bit so it's a bit easier on the joints, anyway and I love rowing and started doing it, but being an idiot and using wrong form, that's how I jacked up my left elbow, repetitive motion but I was pulling the darn bar to my upper chest/neck, don't ask me why, maybe thinking it was maximizing my range of motion, now I am not a total Buffoon in the weight room, I played high school sports took a weight class in college, worked with a personal trainer as an adult, but sometimes you just do stupid things
thank you for your suggestions1 -
cmriverside wrote: »Also, an anti-inflammatory diet is really helpful for my pain level.
Talk to me Goose? I am all for getting my nutrients and vitamins from real food, but someone on Instagram (in great shape and older than me 48+) recommended Turmeric so I picked up a random bottle of it at my grocery store and am giving that a shot, it's been a couple weeks now and I don't think it's doing squat, ha ha
1 -
cmriverside wrote: »So, what was the diagnosis?
So for my left elbow the diagnosis was something called a Golfers Elbow. Now we all heard of Tennis Elbow well this is the opposite. Golfers Elbow is when the inside of your elbow joint hurts. The ironic thing is that I never played golf in my life (well maybe miniature golf once or twice, ha ha)
so far the only thing that seems to work is rest, which as all of you might know for us doers is very very difficult to do, since we are like sharks, no? always have to be moving
thank you so much for offering to help I really really appreciate it (all of you)
Golfer's elbow is just medical slang as golfer's might experience it though I've noticed lifters who do excessive curls or chin ups might experience it as well.
Since it's more than likely inflammation of the tendon that is noticed, proper load management is better than plain rest. You want to increase the blood flow to heal since tendons are more restrictive than muscles.
In this case I usually lower the external load and see how you respond.
Next would be ROM of the movement that is affected.
Lastly exercise selection with specificity to movement.
I've had great success with this style management for medial epicondylitis.
Practice proper load management and this will go away.
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AliNouveau wrote: »Have you been to a dr to rule out any medical issues?
yes I have seen a doctor who told me one thing (I really like him he's been my physician for many years, so he just jokes what are you doing when it hurts, and I say running, and he says STOP running, ha ha) and sent me to a physical therapy specialist and she told me something else, ha ha typical doctor difference of opinion, they basically said strengthen your leg muscles, well that's a catch 22 you see for example I can't do squats or lunges yet I need to do those to get stronger. I have found that rest just adequate rest is best, but the Go Guy inside me wants to do stuff (I think you can relate, ha ha) I also like to ride a stationary bike so I do that for like an hour a day, so low impact stuffAliNouveau wrote: »What about walking? I've found walking is much more gentle on my knees.
Yes I do walk the same distances as I used to run so 3 miles or sometimes 5 miles or I hike with my daughter, I love to walk and just listen to music.
thank you for replying
My PT for my knee has never included squats or lunges. Here are SOME of the exercises I was given:
I found cold laser therapy VERY helpful for my golder's elbow (also not a golfer) but my PT no longer has slots for patients other than those who are post surgery.
I've asked for recommendations for a device I can use at home here:
https://community.myfitnesspal.com/en/discussion/10812770/recommendations-for-cold-laser-therapy-device-to-use-at-home-golfers-elbow#latest3 -
Turmeric with black pepper extract.0
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cmriverside wrote: »So, what was the diagnosis?
So for my left elbow the diagnosis was something called a Golfers Elbow. Now we all heard of Tennis Elbow well this is the opposite. Golfers Elbow is when the inside of your elbow joint hurts. The ironic thing is that I never played golf in my life (well maybe miniature golf once or twice, ha ha)
so far the only thing that seems to work is rest, which as all of you might know for us doers is very very difficult to do, since we are like sharks, no? always have to be moving
thank you so much for offering to help I really really appreciate it (all of you)
Golfer's elbow is just medical slang as golfer's might experience it though I've noticed lifters who do excessive curls or chin ups might experience it as well.
Since it's more than likely inflammation of the tendon that is noticed, proper load management is better than plain rest. You want to increase the blood flow to heal since tendons are more restrictive than muscles.
In this case I usually lower the external load and see how you respond.
Next would be ROM of the movement that is affected.
Lastly exercise selection with specificity to movement.
I've had great success with this style management for medial epicondylitis.
Practice proper load management and this will go away.
thank you, I'm not sure I understand what is meant by "load management" does that mean watch how much you lift? I ask because I know I have a problem so I lift really light
the day before the pain started I did 5 sets of dumbbell bicep curls of 10 reps each (but I built up to this over time doing some every other day or so, nothing crazy)
10 x 15 lbs in each hand (so light)
10 x 15 lbs in each hand (so light)
10 x 15 lbs in each hand (so light)
that felt easy so I switched to the 20 pounders for the last two sets
10 x 20 lbs in each hand
10 x 20 lbs in each hand
I did the same for standing above the head tricep extensions
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this sucks
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Following. I also have "golfer's elbow" in both arms from years of aerial silks and pole fitness. It never seems to heal. I will rest it and go for weeks without pain. Then one day I pick up a coffee cup and that twinge comes right back. I take Meloxicam once a week on Friday so I can be pain-free on the weekends, but I don't know how to fix it.
0 -
cmriverside wrote: »So, what was the diagnosis?
So for my left elbow the diagnosis was something called a Golfers Elbow. Now we all heard of Tennis Elbow well this is the opposite. Golfers Elbow is when the inside of your elbow joint hurts. The ironic thing is that I never played golf in my life (well maybe miniature golf once or twice, ha ha)
so far the only thing that seems to work is rest, which as all of you might know for us doers is very very difficult to do, since we are like sharks, no? always have to be moving
thank you so much for offering to help I really really appreciate it (all of you)
Golfer's elbow is just medical slang as golfer's might experience it though I've noticed lifters who do excessive curls or chin ups might experience it as well.
Since it's more than likely inflammation of the tendon that is noticed, proper load management is better than plain rest. You want to increase the blood flow to heal since tendons are more restrictive than muscles.
In this case I usually lower the external load and see how you respond.
Next would be ROM of the movement that is affected.
Lastly exercise selection with specificity to movement.
I've had great success with this style management for medial epicondylitis.
Practice proper load management and this will go away.
thank you, I'm not sure I understand what is meant by "load management" does that mean watch how much you lift? I ask because I know I have a problem so I lift really light
the day before the pain started I did 5 sets of dumbbell bicep curls of 10 reps each (but I built up to this over time doing some every other day or so, nothing crazy)
10 x 15 lbs in each hand (so light)
10 x 15 lbs in each hand (so light)
10 x 15 lbs in each hand (so light)
that felt easy so I switched to the 20 pounders for the last two sets
10 x 20 lbs in each hand
10 x 20 lbs in each hand
I did the same for standing above the head tricep extensions
Load management is regulating what stress your body accumulates over your activities.
With lifting it has to do with external or internal loading. So volume increases be it adding reps or sets and/or intensity.
If you are increasing your intensity 33% per set as you mentioned on either of the lifts you stated and are doing them more than once a week, I would start there.
Withh dumbbells in particular, I would increase reps or possibly even add a set first before increasing intensity.0 -
If icing is helping you, may I suggest you get one of the gel packs with velcro strap that most of the big drugstores carry these days? So much more convenient to use, and it doesn't make your food supply unpleasantly mushy. I used to keep a couple of the gel packs in the freezer all the time, and ice my knees after every workout whether they hurt at the time or not. (In my case, torn meniscus, OA, and deferring surgery for the meniscus/debris.)
why did I stop? Material improvement. Why improved? Mostly weight loss, in my case, probably, but I dunno.
FWIW, PT didn't give me strengthening exercises (already pretty strong from a decade plus of rowing). They gave me exercises to loosen muscles around the hips, and taught me lower-stress ways of walking and (especially) climbing stairs. (I don't run.)
Have you done any kind of runners' gait assessment/adjustment clinics or anything like that?
0 -
this sucks
Icing is not helpful for tendonaphy. It actually slows the blood flow and process of healing. You will find using a elbow sleeve far better temporary relief and makes things more tolerable especially during trainingbecause it keeps the area warmer.
Neither icing nor the sleeve will heal tendinopathy. Once again that is done effectively with proper load management.4 -
Chief is right.1
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I have pain in both elbows. With the left, i believe it is similar to golfers elbow, pain on the inside, probably triggered by parallel grip pullups and bicep curls this summer. The right elbow hurts on the outside and top portion of my forearm. Not sure what triggered that one. Now they both hurt almost every day. Ibuprofen seems to help. I'm not sure what else to do.0
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If icing is helping you, may I suggest you get one of the gel packs with velcro strap that most of the big drugstores carry these days? So much more convenient to use, and it doesn't make your food supply unpleasantly mushy. I used to keep a couple of the gel packs in the freezer all the time, and ice my knees after every workout whether they hurt at the time or not. (In my case, torn meniscus, OA, and deferring surgery for the meniscus/debris.)
why did I stop? Material improvement. Why improved? Mostly weight loss, in my case, probably, but I dunno.
FWIW, PT didn't give me strengthening exercises (already pretty strong from a decade plus of rowing). They gave me exercises to loosen muscles around the hips, and taught me lower-stress ways of walking and (especially) climbing stairs. (I don't run.)
Have you done any kind of runners' gait assessment/adjustment clinics or anything like that?
thank you for all the wonderful advice and taking the time to share it, I will look into the runners' gait assessment/adjustment clinics since I love to run, I'm not saying I am good at it but I can do about 5 miles with some music in my ear, ha ha, thanks again1 -
Your Golfer's elbow is likely carpal tunnel. I get it all the time. Find some extensor rubber bands and do them around 3 to 4 times a day and I bet your elbow pain goes away. If you don't have an ergonomic mouse, it would be a wise investment. Mine lessoned greatly when I changed to that.
I can't help you with the knee. There came an age I just couldn't run any more. Around 50. I would sit with inflammation for 3 hours after a run. To me, it wasn't worth it. I took up indoor rowing, assault bike and elliptical work. Would love a SkiErg.
@DancingMoosie - could be same thing. Texting will also do that with both forearms. When the forearm tendons get tight (from gripping and never extending), it can affect both elbows. We grip WAY more than we realize and never extend the fingers with tension. I was getting massive pain on the inside of my right elbow. It was all the computer work.1 -
My left elbow(golfers elbow) started hurting in the spring when doing more parallel grip pullups and bicep curls. Not texting and computer work. I don't do a lot of that type of work. So I slowed down on those exercises but it still hurts a little.2
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