Knee Joint Pain

Options
breahremington1987
breahremington1987 Posts: 10 Member
edited August 2016 in Fitness and Exercise
Hello everyone,

For a few years now, I have been experiencing knee joint pain to varying degrees (haven't noticed a pattern as to when it's better or worse). It can happen when exercising and bending my knee more than about 70 degrees, or at times doing every day tasks- getting up and down from sitting, for example. I do have a doctor's appointment in a little over a month where I will discuss this, but thought I could ask what others have done to help themselves in the meantime. Do you know of any exercises, OTC meds, etc that have helped you with this issue?

Sidenote- I know some of this pain will lessen as I lose weight and already has a bit with what I've lost before rejoining MFP! I'm looking for interim ideas as I continue to lose the weight.
Sidenote 2!- A few exercises I've tried to slowly get my knees used to some pressure are barbell step ups on an aerobic stepper, barbell romanian deadlifts, and dumbbell one leg romanian deadlifts. I've been doing these relatively consistently, along with cardio and some other weight lifting exercises, for about 2 months. I tried to do a full squat Monday without any weight thinking it may not hurt as much as it had a few months ago and it was still killer :( I want to go back to strong lifts 5x5 but can't do so until I find a way to lessen the pain a bit!

Thanks for reading!

Edited for clarity
«1

Replies

  • SonyaCele
    SonyaCele Posts: 2,841 Member
    Options
    ibuprofen is great for knee soreness. or ice. Pedaling a bike is good for it. As far as the weights, make sure your form is spot on. I have bad knees but as long as my form is perfect , they don't hurt. also make sure your knees are very warmed up before exercises.
  • Nikion901
    Nikion901 Posts: 2,467 Member
    Options
    pain in the knees can come from weak musclulature in the legs and back. Also from pronation of your food in shoes that should have an insole in them, or even be replaced because they have broken down. Don't mess with it ... get it evaluated.
  • breahremington1987
    breahremington1987 Posts: 10 Member
    Options
    Thank you for responding! I made the appointment to be as soon as he could see me, or I'd go sooner.
    SonyaCele wrote: »
    ibuprofen is great for knee soreness. or ice. Pedaling a bike is good for it. As far as the weights, make sure your form is spot on. I have bad knees but as long as my form is perfect , they don't hurt. also make sure your knees are very warmed up before exercises.
    Do you have any particular warm up ideas for knees? Thanks!
  • shadowfax_c11
    shadowfax_c11 Posts: 1,942 Member
    Options
    I have been dealing with knee pain for 22 years. Both of my knees were damaged in an accident while training a horse when I was 21. The result being arthritis and cartilage damage.

    Anyway for me the things that have helped a lot were
    1) A good joint supplement. I take a triple strength Glucosamine, chondroitin and MSM supplement.
    2)the right shoes. For me that means zero drop and I have to replace the shoes I wear all day at work every 4-6 months. Basically as soon as the soles start to show wear they need to be replaced. Having balanced feet is a key to keeping knees happy.
    3) Regular chiropractic visits. Because I am physically very active I see a chiro twice a month. Keeping knees, hips, and spine properly aligned helps to keep pressure off of my knees.
    4) Anti-inflammatories. Ibuprofen, Ice, Epsom salt soaks and a TENS unit are all useful tools.
    5) Losing weight. Yes it does make a big difference. Even 10 pounds helps.

    Also being fit and keeping good muscle tone. The muscles around your legs need to be strong to help to support and protect the joint.

    Due to their fragility I never jump or run, especially on hard surfaces. I also have my horse trained to park beside a tall block for both mounting and dismounting instead of getting on from the ground and jumping off. I hope that as the weight comes off I can start to resume some of these activities.
  • breahremington1987
    breahremington1987 Posts: 10 Member
    Options
    @shadowfax_c11 Thank you for all the advice! I am definitely going to look into some supplements targeted at joint support and keeping better track of when it's time to replace my shoes.
  • shadowfax_c11
    shadowfax_c11 Posts: 1,942 Member
    Options
    breahremington1987 wrote: »
    @shadowfax_c11 Thank you for all the advice! I am definitely going to look into some supplements targeted at joint support and keeping better track of when it's time to replace my shoes.

    Glad to help. Generally when my knees start hurting it is because one of the above needs attention. Shoes need replacing, I have run out of joint supplement of been forgetting to take it, or been too long away from the chiro. z

    Weather does also play a part but that is not so easy to fix. That is where the hot epsom salt soaks come in.
  • CaptianAmer
    CaptianAmer Posts: 120 Member
    Options
    Well I powerlifted for a good while and it took a toll on my knees some of the things you have described sounded like what I was dealing with a X-ray will show if you don't have enuf space in your knee joints of not there is a treatment called suparts it is a jell well basically chicken cartridge that they inject into your knee you go once a wk to have it put in for up to three to five wks but it last two to two 1/2 years it's done wonders for me even chiropractors are doing these procedures
  • kenyainez
    kenyainez Posts: 222 Member
    Options
    I've been taking an MSM powder. It tastes like asprin powder so I put it in my morning shake to mask the taste. Its been working great for my knee. I was at a point where I couldn't put any weight on my right knee and it would buckle anytime I tried to use that leg to stand when trying to climb a ladder or the back of a pick up truck. I don't have that problem anymore. I still have some problems when trying to lunge while bending my right leg but it's not as bad as it used to be also.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    Options
    Have you spoken to your doctor?
  • _sacar
    _sacar Posts: 80 Member
    Options
    sunnybeaches105 wrote: »
    Have you spoken to your doctor?

    She says in her post she's going to the doctor but was looking for info in the interim.

    I didn't think about joint supplements! Might help me with some of my minor annoyances. (That and building some dang leg strength.)
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    edited August 2016
    Options
    _sacar wrote: »
    sunnybeaches105 wrote: »
    Have you spoken to your doctor?

    She says in her post she's going to the doctor but was looking for info in the interim.

    I didn't think about joint supplements! Might help me with some of my minor annoyances. (That and building some dang leg strength.)

    They're worthless according to the available research.

    http://www.quackwatch.com/01QuackeryRelatedTopics/DSH/glucosamine.html

    A muscle imbalance is possible and strengthening work can help. The concern though is the possibility of doing more damage prior to a proper diagnosis.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Options
    I would not mask pain with NSAIDS, I would continue to monitor the pain and what causes it. Icing is a good idea post workout as well as warming up your legs preworkout. Usually a stationary bike, ride to gym on bike, brisk walk for 10 minutes before leg day will do it.

    You touched on your body weight being part of the problem and you indeed are onto something as less weight does help quite a bit.

    What does your aerobics regime entail? I would suspect this might be part of the problem too. I know myself I can't do cycling even though its considered a low impact, as the motion aggravates my knees joints.
  • STEVE142142
    STEVE142142 Posts: 867 Member
    Options
    My recommendation to you is go see an orthopedist. That way he can properly diagnose you and refer you to a physical therapist who can prescribe a program to help with your knee. I speak from experience I'm 56 years old double hip replacement last year and arthritic knee bone on bone arthritis and I have a program that I work with. You're taking the right approach by seeing a specialist. Until then I would take it easy

    as far as all the other recommendations I would take them with a grain of salt. Unless they are a medical professional who has personally evaluated you they don't know what they're talking about and their suggestions can cause further damage. Also dr. Google doesn't know what the hell is talking about.

  • breahremington1987
    breahremington1987 Posts: 10 Member
    Options
    Thank you everyone! I'll take all of your ideas into consideration. I do hope to be referred to an orthopedist by my PCP; I wish I could get in sooner! I will also do some more research on MSM powder/joint supplements. I'll want to know more before investing in them, but if I can find some inexpensive ones to try, I don't mind spending a small amount of money if there's even a small chance it could help.

    Right now my aerobics is pretty light- doing a pretty low impact cardio DVD, modified during any "jumping" sequences, some core work e.g. planking/bridging/etc, and good old fashioned walking. Prior to this week I was doing some cardio on the treadmill for a couple of months- light jogging, interval sprinting, and incline walking. I never experienced any knee pain at all on the treadmill, though I know that doesn't mean it didn't affect them.

    I do think there could be something to uneven musculature, in my case. I have very muscular quads and calves, but my hamstrings and glutes leave something to be desired. I'll also look some stuff up online, but does anyone have advice on lifts/movements that can strengthen glutes and hammies without putting too much pressure on knees?

  • ninerbuff
    ninerbuff Posts: 48,565 Member
    Options
    The pain can be anything from arthritis to a torn menicus. An orthopedist will give you the best assessment.

    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
  • QuHeCTiC24
    QuHeCTiC24 Posts: 32 Member
    Options
    Possibly Patellar tendinitis? this is what I have. Ice after exercise, heat throughout the day when you feel it. A good knee brace works great. Also there are stretches and strengthening workouts you can do to help it
  • madguru7
    madguru7 Posts: 37 Member
    Options
    If it is pain at the side of the knee it could be IT Band Syndrome. It most commonly affects runners.
  • Bocch
    Bocch Posts: 191 Member
    Options
    Could be tendinitis. Tendinitis is temporary if you give it time to rest. My recommendation is You can walk but running should wait.
  • IllustratedxGirl
    IllustratedxGirl Posts: 240 Member
    Options
    Everyone's knees are different and pain can be caused by different things. However, I'll share my knee pain story..

    I noticed during lifting, horseback riding (was riding weekly) or yoga, sometimes I would get knee pain that I would experience outside of exercise (or during) when I bent my knees to walk down stairs, sit in a chair or do really anything that used a bent knee.

    I brought this up with my acupuncturist because it was really starting to bother me during yoga. He threw a couple of pins in my quad, and the pain went away never to return again! Apparently my quads were so tight they were pulling on my knee cap causing the knee pain. The needles send a signal to the muscle to relax and voila!

    Knee pain is different for everyone.. but perhaps worth a shot. Best of luck
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    Options
    https://youtu.be/5YYb9vyj6zQ

    This has helped me tremendously in a short period.

Categories