How to deal with joint pain?
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MikePfirrman wrote: »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.
That's just it, I could accept my body going to shietz at 50 but not at 45 and so immediately especially since I always thought I was taking care of myself. Anyway I hope to figure it out or just work through the pain, but running is indeed off the table, I rather walk every day than run once a month then have to treat the pain for the rest of the month. Plus I love to swim so I've been going every day and swimming for 30 minutes. And every day means unless we have plans to go out or the pool is out of reservations (think Covid) so I don't plan rest days, I take them when they come, I learned that works best for me
as always thank you so much for taking the time to share and provide advice
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DancingMoosie wrote: »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.
That makes sense too. Likely a heavy load or strong gripping (maybe form), more from the curls than the pullups likely. Finger extensor exercises will still help with the pain with bands. Super cheap.
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I don't think your doctor was very helpful, find another one, its Ok to be chummy but its not helped you. You need to know if your pain stems from muscle or bone, or if its anything to do with posture, you could have developed flat feet for example which will play Havok with knees or lower back and all. You need some really good advice.
Arthritis can be caused by a lack in growth hormone for repair and often hits years before a thyroid condition, not often mentioned by most medics. Mostly arthritis is put down to wear and tear though as some above said it can be autoimmune in origin and someone else said the anti-inflammatory diet could help. Glucosamine sometimes with chondroitin and even omega 3 can be helpful, the addition of MSM has been key for me, all at higher rather than lower levels but I know what I am dealing with.
You really need to discover the underlying cause, even causes. My expectation is you have been minding your cardiovascular system which is good but can really mess with your skeleton. Good Luck. Keep on taking care.0 -
MikePfirrman wrote: »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.
@MikePfirrman Could you elaborate on the extensor rubber bands? Is this what you mean?
https://www.amazon.com/AllCare-Stretcher-Resistance-Exerciser-Strengthener/dp/B076HPB675
I have no doubt my pain comes from grip. It started when I broke my right wrist and was in a cast for 19 weeks (so relying on one hand for everything I did), but worsened when I went back to aerial silks, which is probably about 75% gripping and pulling your self up.1 -
Mouse_Potato wrote: »MikePfirrman wrote: »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.
@MikePfirrman Could you elaborate on the extensor rubber bands? Is this what you mean?
https://www.amazon.com/AllCare-Stretcher-Resistance-Exerciser-Strengthener/dp/B076HPB675
I have no doubt my pain comes from grip. It started when I broke my right wrist and was in a cast for 19 weeks (so relying on one hand for everything I did), but worsened when I went back to aerial silks, which is probably about 75% gripping and pulling your self up.
It's exactly what I mean. Anymore, we all grip so much -- computer mouses, phones, weights, you name it. Very little attention paid to extensor muscle exercises. All about balance. If the top of your forearm is very tight and sore, there's a great chance that the pain is radiating from tight tendons in the wrist and forearm. Extensor finger exercises helped a great deal with my elbow, wrist and forearm pain. They are dirt cheap and worth a try. If your pain is from that, a week of doing finger exercises with these will help. If not, there's not much money invested.
I like the FlexEx ones but it's just a personal preference. They will eventually break but the thinner ones are easier for me. I broke a thumb years ago that never really properly healed.1 -
Thank you! I will order some. I have been to general practitioners, sports medicine doctors, and massage therapists and none of them have been able to do anything.1
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My knees are weak since I fell ice skating (we trying to) damaged both knee caps so cant really run or jog, damaged my hip and back from a fall so exercise is often tricky but I am getting there as I strap up my knees when walking or doing cardio. I do the leg exercises shown in the posts and do lots of low impact exercises and weights. I use FitOn exercises and do lots of walking daily. Good luck2
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Rest and ice, I strap mine up with a stretchy band for support as mine is weak. Hope it feels better soon. If your worried see the doctor.0
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@MikePfirrman mentioned the ergonomics of the mouse. I would suggest doing a complete evaluation of your ergonomics as a long term IT guy the sitting at a screen 8-10 hours a day is probably doing more damage to your body than running a few times a week. I've had both thumb joints replaced, several shoulder operations and several crawling on the floor to the toilet issues of back pain that doctors have traced to my long time desk job.
If you'd like some resources look at Kelly Starett's books, Deskbound and Ready to Run. Also the Most Famous Physical Therapists on the Internet are 2 PTs with close to 60 years experience between them. They post a video daily addressing various issues. Here is a sample video where they are discussing Golfer's Elbow. They tend to cater to general audience:
https://www.youtube.com/watch?v=xCZoFTVKJQk
Jeff Cavalier (AthleanX) mentioned above is also a well respected DPT and trainer with a lot of good free videos. He caters more to the more active audience:
I really like the sources I listed. However, they aren't a replacement for an actual exam by a medical professional. They can give you some great ideas and education so you can have an informed conversation with your doctor.
Best of luck.
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I have had great success with cross training.
I love spinning as a way to work out the soreness of running while building strength. Most years, I also swim, but I'm scared of the pool these days.2 -
I think possibly rest to start with then slowly start to build strength using weights but take it steady and listen to your body. I strap up my elbows and knees when I exercise to help I also take turmeric and glucosamine and chondroitin as I find it works for joint pain(hubby was told to take it for his rheumatoid arthritis).
I also have a foam roller which i use to help with pain and do leg stretches daily to help. When my knees went last year it took 2 months to get them better so I think you have to be patient unfortunately. Good luck0 -
Reviving this thread because I have a question and I hope someone can answer it. Didn't want to start a new thread.
Right now I have a mild - moderate stabbing pain in my left hip, or it may be the hip flexor, I'm not sure. It's in the front and it happens when I'm standing.
I didn't work out yesterday and can't tomorrow. I wanted to get in a light walk at home workout tonight but not sure if I should give my hip a rest until Saturday or Sunday. Not sure what this pain could mean. I have been having intermittent pain in both hips lately.
I just took a Motrin. Do you suggest I rest or do the workout if I can work through it. Thank you.1 -
**Reviving this thread because I have a question and I hope someone can answer it. Didn't want to start a new thread.
Right now I have a mild - moderate stabbing pain in my left hip, or it may be the hip flexor, I'm not sure. It's in the front and it happens when I'm standing.
I didn't work out yesterday and can't tomorrow. I wanted to get in a light walk at home workout tonight but not sure if I should give my hip a rest until Saturday or Sunday. Not sure what this pain could mean. I have been having intermittent pain in both hips lately.
I just took a Motrin. Do you suggest I rest or do the workout if I can work through it. Thank you.
Mine get so bad I cannot get out of bed for days, let alone walk or work out. I recently found doing clamshells, especially doing the part where you bring down your lifted knee together with the flat one REALLY slowly nearly totally stops the pain. Sometimes I add weights to the side of knee coming down.1 -
Take a little rest then try out hip abductor and adductor exercises and stretches. Those should help with mobility, hip and lower back pain.
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Like @Theoldguy1, these guys are great. I'd have it looked at if it doesn't stop after taking a bit of a break.
https://www.youtube.com/watch?v=tgG7q4jDJik&feature=emb_title 0 -
I take glucosamine and collagen...but that's for a connective tissue disorder...don't run...
Have you tried cycling?1 -
Reviving this thread because I have a question and I hope someone can answer it. Didn't want to start a new thread.
Right now I have a mild - moderate stabbing pain in my left hip, or it may be the hip flexor, I'm not sure. It's in the front and it happens when I'm standing.
I didn't work out yesterday and can't tomorrow. I wanted to get in a light walk at home workout tonight but not sure if I should give my hip a rest until Saturday or Sunday. Not sure what this pain could mean. I have been having intermittent pain in both hips lately.
I just took a Motrin. Do you suggest I rest or do the workout if I can work through it. Thank you.
Hey Jess that sucks, you do not mention your age and I know in the States asking a ladies age is not the thing to do, but maybe you can tell us what decade you are in ha ha. I ask because at 48 I do not recover in days like I did in my 20s or in weeks like I did in my 30s, now it's honestly all about months of rest, it sucks big time I know especially for those of us who like to stay busy.
One thing you could try after some rest is to walk or jog on a treadmill instead of on pavement because a treadmill well a good one at least will give a bit, they are spring loaded so your body does not take the same kind of pounding as it would on the blacktop for example.
Also a hip is serious so please see a doctor just to be sure, if it is really bad ask for some sort of a scan, sorry I am clueless as to which MRI maybe or is it a CAT scan?!1 -
Variety helps me with joint pain. As does reduction in overall volume...0
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Reviving this thread because I have a question and I hope someone can answer it. Didn't want to start a new thread.
Right now I have a mild - moderate stabbing pain in my left hip, or it may be the hip flexor, I'm not sure. It's in the front and it happens when I'm standing.
I didn't work out yesterday and can't tomorrow. I wanted to get in a light walk at home workout tonight but not sure if I should give my hip a rest until Saturday or Sunday. Not sure what this pain could mean. I have been having intermittent pain in both hips lately.
I just took a Motrin. Do you suggest I rest or do the workout if I can work through it. Thank you.
Do you sit alot? Sitting puts the hip flexors in a shortened position tightning the muscles. Also, do you sleep on your side with the knees up in a fetal position? In addition to sitting ths position is alos shortens the hip flexors for an extended period of time.
Check some most famous physical therapists on the internet videos on sleep positions.1 -
Reviving this thread because I have a question and I hope someone can answer it. Didn't want to start a new thread.
Right now I have a mild - moderate stabbing pain in my left hip, or it may be the hip flexor, I'm not sure. It's in the front and it happens when I'm standing.
I didn't work out yesterday and can't tomorrow. I wanted to get in a light walk at home workout tonight but not sure if I should give my hip a rest until Saturday or Sunday. Not sure what this pain could mean. I have been having intermittent pain in both hips lately.
I just took a Motrin. Do you suggest I rest or do the workout if I can work through it. Thank you.
With a stabbing pain, I'd be concerned that it's more likely to be injury than simple overuse/inflammation. If it were me, I'd rest it, use cold or heat depending on the stage you're at, try the mild stretching but stop if it aggravates it. If it doesn't go away in a few days, I think that advice to see a doctor is good. Some conditions get worse if we try to work through them, some get better. It's good to know which type you're dealing with, IMO.0 -
happy to see this thread got some traction, I just want to give a quick update on my joints, so I found that swimming has been absolutely amazing the last 2 months and I have lost 23 pounds and dropped 4% of body fat, building up from 30 minutes to 45 to now 1 hour of swimming every single day, but I have some bad news, today is the last day the pool will be open, that's right they are closing it this year indefinitely which is upsetting because we always have like 6 swimmers in there at a time and there's only 7 lanes anyway, plus this is part of our Home Owners Association monthly dues which they will continue to collect
I found that my recumbent stationary bike is fine on my knees so I can ride that for cardio and some lower body low impact exercise, but I still don't know what to do for upper body resistance training?
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B_Plus_Effort wrote: »happy to see this thread got some traction, I just want to give a quick update on my joints, so I found that swimming has been absolutely amazing the last 2 months and I have lost 23 pounds and dropped 4% of body fat, building up from 30 minutes to 45 to now 1 hour of swimming every single day, but I have some bad news, today is the last day the pool will be open, that's right they are closing it this year indefinitely which is upsetting because we always have like 6 swimmers in there at a time and there's only 7 lanes anyway, plus this is part of our Home Owners Association monthly dues which they will continue to collect
I found that my recumbent stationary bike is fine on my knees so I can ride that for cardio and some lower body low impact exercise, but I still don't know what to do for upper body resistance training?
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Maybe the pool will reopen if all this Covid stuff dies down a bit in the spring or summer?
You can always do what I do and wear a wetsuit and swim in open water.
Also, extra points for this:B_Plus_Effort wrote: »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
I hope you used your Google skills, since I'm just seeing this...my notifications thingy is broken so I never know when someone replies to me in the forums.
"Anti Inflammatory" food plans are everywhere. For me it's low sugar and very limited amounts of grains.
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Most Turmeric isn't bioavailable. My wife had Fibromyalgia for years. I buy her a more bioavailable form of it called Theracumin. Seems to help. Also, Krill Oil (or Astaxanthin/Omega 3s, which are the two things in Krill Oil), Tart Cherry and CBD Oil are all great for pain/inflammation.
Another supplement my wife had tremendous success with (and I'm a big fan of it) is Mirica. It's a European supplement for pain. It has two ingredients. One is a root derivative and the other one is just a Polyphenol. PEA and Luteolin. PEA, researchers are finding, is great for cognitive ability and dementia prevention. What these scientist did is study like 1000 or more natural derivatives and found which reduced C-Reactive proteins the most and it was these two ingredients. It's actually cheaper than CBD Oil and my wife found it more effective. Actually she felt a major difference after taking it. She actually doesn't normally even take the Turmeric any longer on most days.
OP -- don't make upper body too complicated. If you get some light dumbbells and do pushups, overhead presses, rows, planks and triceps dips, that's around all you should need to start with upper body.0 -
MikePfirrman wrote: »OP -- don't make upper body too complicated. If you get some light dumbbells and do pushups, overhead presses, rows, planks and triceps dips, that's around all you should need to start with upper body.
Thank you for you reply and suggestions, unfortunately pushups are a big no no way too much strain on the elbow, just to give you some perspective it hurts (burns) to wash my face with cold water first thing in the morning type of thing
rows is how I damaged it in the first place, doing the rowing machine using wrong technique but I'm the idiot to blame for that, the physical therapist said he worked at some univesity (Stanford maybe) and said half his physical therapy patient athletes were messed up rowers, ha ha
and dips, my god how I wish I could do them but that is a bigger no no than pushups, and are they great absolutely, when I could do them I would build up to do them with a 25 lbs plate hanging from my waist, good times
so right now here's what I can't do with the right elbow and what I can do
can't do supported ie sitting down curls, standing up hammer curls are ok sorta
also I can do above the head tricept extensions just fine, which I find strange as that puts a ton of strain on the elbows
again I appreciate you offering to help and please do not see this as me making excuses, I can tolerate some pain but it gets to the point where I am asking myself am I doing further damage by doing this repetitive motion1 -
so emailed my family doctor today told him how well I was doing having lost over 20 lbs by swimming and how I dropped 5% in body fat, and I said now that the pool is closed I am trying to lift weights and my right elbow bothers me, so can I please have a cortisone shot, and this was his reply:
"I do not recommend a steroid injection since it may weaken the tendons there. There is also the ulnar nerve that runs nearby."
Specific exercises to improve golfers elbow are given below.
Golfer's Elbow: Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
Wrist extensor stretch
1. Extend your affected arm in front of you and make a fist with your palm facing down.
2. Bend your wrist so that your fist points toward the floor.
3. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
4. Hold for at least 15 to 30 seconds.
5. Repeat 2 to 4 times.
6. Repeat steps 1 through 5 with your fingers pointing toward the floor.
Forearm extensor stretch
1. Place your affected elbow down at your side, bent at about 90 degrees. Then make a fist with your palm facing down.
2. Keeping your wrist bent, slowly straighten your elbow so your arm is down at your side. Then twist your fist out so your palm is facing out to the side and you feel a stretch.
3. Hold for at least 15 to 30 seconds.
4. Repeat 2 to 4 times.
Wrist flexor stretch
1. Extend your affected arm in front of you with your palm facing away from your body.
2. Bend back your wrist, pointing your hand up toward the ceiling.
3. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
4. Hold for at least 15 to 30 seconds.
5. Repeat 2 to 4 times.
6. Repeat steps 1 through 5, but this time extend your affected arm in front of you with your palm facing up. Then bend back your wrist, pointing your hand toward the floor.
Wrist curls
1. Place your forearm on a table with your hand hanging over the edge of the table, palm up.
2. Place a 1- to 2-pound weight in your hand. This may be a dumbbell, a can of food, or a filled water bottle.
3. Slowly raise and lower the weight while keeping your forearm on the table and your palm facing up.
4. Repeat this motion 8 to 12 times.
5. Switch arms, and do steps 1 through 4.
6. Repeat with your hand facing down toward the floor. Switch arms.
Resisted wrist extension
1. Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
2. Grasp one end of an exercise band with your palm down, and step on the other end.
3. Slowly bend your wrist upward for a count of 2, then lower your wrist slowly to a count of 5.
4. Repeat 8 to 12 times.
Resisted wrist flexion
1. Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
2. Grasp one end of an exercise band with your palm up, and step on the other end.
3. Slowly bend your wrist upward for a count of 2, then lower your wrist slowly to a count of 5.
4. Repeat 8 to 12 times.
Neck stretch to the side
1. This stretch works best if you keep your shoulder down as you lean away from it. To help you remember to do this, start by relaxing your shoulders and lightly holding on to your thighs or your chair.
2. Tilt your head away from your affected elbow and toward your opposite shoulder. For example, if your right elbow is sore, keep your right shoulder down as you lean your head toward your left shoulder.
3. Hold for 15 to 30 seconds. Let the weight of your head stretch your muscles.
4. If you would like a little added stretch, use your hand to gently and steadily pull your head toward your shoulder. For example, if your right elbow is sore, use your left hand to gently pull your head toward your left shoulder.
5. Repeat 2 to 4 times.
Resisted forearm pronation
1. Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
2. Grasp one end of an exercise band with your palm up, and step on the other end.
3. Keeping your wrist straight, roll your palm inward toward your thigh for a count of 2, then slowly move your wrist back to the starting position to a count of 5.
4. Repeat 8 to 12 times.
Resisted supination
1. Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
2. Grasp one end of an exercise band with your palm down, and step on the other end.
3. Keeping your wrist straight, roll your palm outward and away from your thigh for a count of 2, then slowly move your wrist back to the starting position to a count of 5.
4. Repeat 8 to 12 times.3 -
cmriverside wrote: »
When I had PT for my knee he prescribed a whole bunch of PT exercises, none of which were squats or lunges.
Same, actually, a LOT of it for me was balance work/exercises - and to this day (over 10 years later) as long as I do balance work regularly, my knees remain problem free (torn meniscus in both knees, but neither bad enough for surgery).
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so gals and guys I need to share this cause I just had a major breakthrough when it comes to my right inner elbow pain
a slight twist inward of the arm and no pain when I do supported (sitting down with elbow resting against the insight of my thigh) dumbbell curls, it's just like 5° if that, it's amazing!
anyway that got me all excited so I wanted to share and hopefully help somebody else out
and as far as all the therapy exercises none of them work for me except for total rest of that body part, which I find difficult to accept1
https://www.youtube.com/watch?v=XXjaCsUlrZs&t=8s
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