Does anyone know any DIY physiotherapy for bad knees?

Question

I do running an jujitsu so, yes, it is probably my own fault. My right knee was injured in a fall a few years ago and since then it hurts when bending. It flared up in cold weather, after running, an prolonged kneeling. Sometimes it swell and gets really hot. Unfortunately it won't flare up when I go to the doctors so theres nothing they can do.
So, any stretches, supplements or exercises please?

Answer 1

By the type of injury you sustained and the problems you seem to be having, it sounds like you have the beginnings of osteoarthritis in that knee.

I have the beginnings of it in my own knees and have had problems for years. The best cure is the basic first aid treatment:
Rest
Ice
Compression
Elevation

There's not a lot the doctors can do anyway - it's caused by wear in the cartilage of the knee, which can include bits rubbing off and floating around in the fluid of your knee (which can be very painful). There are operations you can have to correct it if it gets very severe, but those are a "last resort" option really.

Take a couple ibuprofen (assuming you're not allergic to them) and apply an ice pack and raise the leg e.g. on a footstool while you're sitting. That combination should reduce the pain and swelling.

Supplements like glucosamine sulphate *may* help, but opinions are rather divided on the subject.

As for exercise - for running, make sure you have good, cushioned trainers to take some of the impact out. With jujitsu, if you're having problems, avoid the most problematic moves for a short while to let your knee recover.

To keep fit with minimal pain/injury, swimming and cycling are both excellent as they are low-impact on the knees, but manage to exercise a good deal of the body.

Answer 2

if it swells then a cooling spray or ice pack is good for it, ibuprofen too, just check with the chemist if your on any other medicines from your gp before taking it. A supplement which has become really popular in the past couple of years is glucosamine but as it is a supplement it is classed as a foodstuff and isnt subject to the same strict testing as medicines are. It is tested but just not as comprehensive as medicines. Any worries or if your not sure you can take it check at your local pharmacy

Answer 3

A supplment may be a good ides, a combination of glucosamine and chondroitin will help with the joints. When you go running i recommend applying ibuprofen gel or bio-freeze(this stuff is amazing) and covering up with a tubular bandage.

Try training less on that knee would help as it is probably being strained when excercised. If you doctor wants to see a swollen knee, go running and immediately go to see your doctor.

Answer 4

It would be interesting to know exactly where the pain occurs, but...if its just under the kneecap (patella) you could try this.
1. hamstring stretch--hold 60 sec repeat 3 times
2. Calf stretch--hold 60 sec, repeat 3 times
3. quad sets with intention to pick up your leg from the floor. that is, contract the front thigh muscle as if youre pushing your knee into the floor...then make as to raise your straight leg from the floor. hold 10 sec, repeat 20 times.

its always a good idea to check in with your local PT or orthopedic MD. heat and swelling indicate something isn't quite right. i wouldnt want you to tear up that knee anymore than it already is.

Answer 5

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