Where can I get information on curing my knee pain?

Question

Hi
I am a runner who has damaged my left knee in the gym of all places, by overdoing it on the treadmill and stepper.
I have a very tender point just below my left kneecap which has recurred despite a steroid injection by my consultant.
I was given exercises to stregthen the quadracep muscle especially that part which, if you look down at your LEFT knee, is the bulging muscle above and to the right of the knee joint.
Where can I find out what exercises would help?
I was told my left foot is flat due to a fallen arch and this is causing the knee cap to move out of alignment.
Are there any shoe inserts to help?
Sorry for the message length
Steve

Answer 1

Here are some exercises to help your knee pain. After you do all the exercises, reverse your position, and do the exercises with your other leg, so both knees get the benefit of stretching.

Quadriceps strengthening: isometrics. position yourself on a flat floor with your left leg bent. Hold your right leg straight for 10 to 20 seconds and then relax. Do the exercise 5 to 10 times. Make sure you hold your upper body up by having on arms behind you.

Quadriceps strengthening: straight leg lift. Raise your right leg several inches, and hold it up for 5 to 10 seconds. Then lower your leg to the floor slowly over a few seconds. Do the exercise 5 to 10 times.

Iliotibial band stretch. Stand up. Position yourself with your right leg crossed in front of your left leg. Hold your hands together and move them toward the floor. You should feel a stretch in the outer part of your left thigh. Hold the stretch for 10 to 20 seconds. Do the exercise 5 to 10 times.

Hamstring stretch. Still while standing. Bend your left knee up. Grip your thigh with your hands to keep the thigh steady. Straighten your left leg in the air infront of you until you feel a stretch. Hold the stretch for 5 to 10 seconds. Do the exercise 5 to 10 times.

Hip adductor strengthening. While sitting on a bench or stool, squeeze a rubber ball between your knees. Hold the squeeze for 5 to 10 seconds. Do the exercise 5 to 10 times. (If you don't have a ball, put your hands or fists between your knees and then squeeze.)

Hip abductor strengthening. Standing on your left leg with the knee slightly bent. Slowly raise your right foot about 30 degrees, hold for a few seconds, and then slowly lower the foot and straighten both legs. Do the exercise 10 times. Don't let your pelvis tilt (be crooked), and don't let your knees turn inward during bending.


Calf stretch. Position yourself against a wall with your hands resting against it. Keep your left heel on the ground to feel the back of the leg stretch. Hold for 10 to 20 seconds. Do the exercise 6 to 10 times.

also something you may want to consider is talking to your doctor about footwear. It may help to bring your shoes in for the doctor to see. Proper walking or running shoes can help knee pain. Even a simple arch support insert from a shoe store can be helpful. This insert is less expensive than a custom-made support or brace.

ALSO...Ice your knees for 10 to 20 minutes after activity. This can ease the pain and speed up healing. To keep your hands free, use an elastic wrap to hold the ice pack in place. A medicine such as ibuprofen (one brand name: Motrin) may also help, but talk to your doctor before you take this medicine.

Answer 2

Specialists do inject the nerve in the knees with a nerve block if it is as effective as a spinal nerve block, which I have had, it should help to relieve some of the pain for possibly up to a year. When I had my last nerve block half of the people in for an injection had there knee injected, so it must be effective. A steroid or the newer Botox injection which can helps relieve arthritis in the knee may well negate the need for surgery. Has your partner tried a combined drug treatment or using an epilepsy drug like Gabapentin which can help with nerve pain. Get a second opinion and push for a knee injection first and see if there is much improvement. One of my mates had operations on both knee caps, he was nearly crippled before the ops, within six months he was walking fine without any problems. I haven't heard of any complications with modern knee surgery, recovery time can be very quick, about a month. If pain rather than arthritis is the main problem a hospital pain clinic can prescribe much stronger drugs than a GP, especially long acting capsules or 7 day patches like Butrans for constant pain relief. best wishes Andy

Answer 3

Go and get an assessment from a physio. Well it sounds like you've already seen a physio. So I would say go someone qualified to do sports massage. They don't just give you a massage but can also give you strengthening exercises and some PNF stretching. I would also go to an orthatist or podiatrist about the fallen arch and get an assessment. They may need to put an insole in your shoe. You will need to look at your cross training of course. I hope you find a good therapist.

Answer 4

Yes, you can get inserts in your shoes for your arches and have them make especially for you. However, if you have an orthopedic doc, I would recommend you see him before anything else get misalligned...like your back. You may have torn the miniscus in your knee; who knows? At any rate, you can use a good support on that knee. They sell them over the counter at drug stores. That will help until you recover. I would let the injury heal up. When your body hurts, it's trying to tell you something. Godloveya.

Answer 5

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