How can I ease knee pain?

Question

I recently started a mild workout plan to help me lose weight, but I have developed knee pain (both legs) in the last month or so (the therapists at the physical therapy gym I go to say I'm doing the exercises right, so 'form' isn't the problem). My doctor also put me on Cosamin DS and MSM in Nov. '06, when I didn't have any pain, to help "protect" my joints and I've been following the directions. Anyone have any advice for me and my aching knees? Thanks!

Wanted to add that my knees have also started cracking in the last month, usually when the pain is worse. I don't understand why this is...?

Answer 1

Knees Can be painful not because there is anything wrong with the knees per se, but because tight muscles in the legs and other parts of the body are exerting pressure on the knee caps, pulling them out of alignment towards the inside of they legs. trying to bend the knees during normal walking, can cause pain and creaks. Sometimes the knees will lock, and you have to shift them around a bit to get it them snap back into place in order to bend them again.

Gentle yoga exercises and trigger point therapy can greatly alleviate this problem. A Qualified massage therapist can help relieve the pain as well as help you from having further problems. I've enclosed a link for chiropractors that do trigger point therapy so you can find one in your area.

I also recommend 1tsp. of alfalfa powder daily and a calcium and magnesium tablet twice daily. Many times the body is lacking minerals which causes incredible pain.

If trying all of the above does not help you should see an orthopedic doctor.

Kind regards,
Billie77

Answer 2

Are you actually seeing the physical therapists for physical therapy? What is their impression? Have you had any tests done? If you are seeing the physical therapist (I'm assuming you don't mean a personal trainer which is much different than a PT), they should have a good impression through symptoms and physical testing.

A couple possibilities include:

patellofemoral syndrome: a disorder that occurs because the knee cap does not track properly. Women are especially prone to this because of the angle between the hip and the knee. Foot alignment problems can make this worse. Weakness of the quads and/or tightness of the iliotibial band can also cause this.

Meniscus tears: Sometimes the fibrocartilagenous substance in the knee (the meniscus) can get tears in it...resulting in pain with increased activity or activities that require a lot of pivoting.

If you are not seeing the physical therapist for actual physical therapy, it may be time to follow up with them (not just a personal trainer). Or possible even follow up with an orthopedist.

Another option you have is to try water based exercise...you get resistance from the water for strengthening, cardiovascular conditioning, and support from the water to prevent strain on the knees.

It may also be helpful to "heat" the knees prior to your warm-up with use of a moist hot pack...and use cold packs on them after your workout...

Answer 3

Try wearing knee supports, applying ice to them afterwards, taking something like Ibuprofen(Motrin) or Aleve(Naprosyn or Naproxen Sodium. Invest in a good pair of tennis shoes that are designed for the type exercise you are doing and the type foot/stance you have. A decent sports shop should be able to help you out there. If you do not have good shoes, the force will be refered to your knees and hips, worse yet if you are overweight- which is already a strain on those areas. Also, speak with the doctor about both the pain and the types of exercise you are doing. You may not actually have a knee problem, but rather a shin problem. Shin splints often hurt in the knee, or just below. The doctor will have suggestions for things you can do to take the stress off the knees and still allow you to work out to help with weight loss. He/she can also recommend how much, how often. Exercise may make you stiff and slightly sore, but it shouldn't be painful. Pain is the signal that something needs changing and you should pay attention to what the body is telling you. Before you damage something seriously, go back to see your doctor for professional opinion and advice, and then go see the shoe folks. Believe me, the right shoe can make a world of difference. I have flat feet with a slight outward rotation, and developed shin splints after taking up the treadmill. I was about ready to give up when the doctor suggested I have my shoes replaced. It really did make a difference.

Answer 4

Yes, if your body is telling you you're in pain, listen to it. If you're doing P.T. daily, cut down to 3X a week; if you're doing 3X a week, cut back to 2X a week. You need more recovery time. You're PT should be easing up on your exercises also. If you don't do this, you stand a chance of damaging your knees. Take an anti-inflammatory 30 min. before you go to P.T. it will make a big difference. Godloveya.

Answer 5

Hello
If your pain is perisitent and is localized in one area, increasing pre activity and more intense post activity you may have a biomechanical abnormality or alignment issue. Seek the help of a Certified Pedorthist or Podiatrist for a foot/knee assessment. By doing so, who may deal with pain issue by solving the problem as opposed to masking it with a pain killer.
you can find a pedorthist in your area by checking here
acbop.com
Good Luck

Answer 6

I think you have a deficiency (lack of) calcium magnesium, i had knee problems from playing basketball so much and I took liquid form of calcium magnesium and it took the pain away and gave me healthy knees. Plus try different workouts that involve less of a wear on your knees until they are healthy and you lose more weight.

Answer 7

Stick to low impact stuff like bikes and elliptical machines until your knees can handle your lower weight. Stay off the treadmill and Stairmaster.

Answer 8

Walk with a co-worker's desk to chat rather then instant messaging.

Answer 9

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Answer 10

In the mood for a hot meal? Make a huge pot of veggie bean soups, divide into two-cup containers, and store inside freezer. Before bed, place a container from the fridge, then grab it before heading out the door each morning.