Asking for your tips for knee pain

[HTruffle]

Evening all. I’ve had pain in both knees for around 12 months now. Not there all the time, but painful after exercise and awful going up stairs. Getting slowly worse I’d say. I’m late thirties, but have been through menopause. Not sure if relevant.

I’ve seen a physio who said knees were inflamed and that this is a result of weak / tight muscles in the legs and glutes. He gave me a wide range of exercises to do which include stretching and strengthening.

The trouble is that a. some of the exercises are simply too painful to do eg squats. Not a good sort of pain that you get from doing exercise but a sharp, burning pain behind the kneecaps. And b. The exercises I can do - and I’ve done them religiously - seem to be making no difference whatsoever.

It’s really getting me down now as I feel so old! I did wonder whether taking a ‘course’ of anti inflammatories for a few days / weeks would help to reduce the inflammation and then I could start the exercises properly?

Or would you see a different physio?

Any advice would be most welcome, thank you.

I should add I’m not overweight and am otherwise well.

I've seen two physios regarding knee pain. The first recommended single leg squats which unfortunately caused a stress fracture (the knee pain improved when I couldn't exercise at all then, so every cloud...). I saw a different physio when it came back and was advised to do static clamshell and static side leg raises with a resistant band to strengthen my hips for stability and it worked quickly. So yes, I would recommend a second opinion sometimes.

I've been in the EXACT same place of inflamed tissues >> knee pain >> can't walk/exercise, what saved me was swimming. Front crawl. Regularly 1-2 times a week for around 35-45 mins each time. Strengthened my quads, glutes, calves with no pain. Also did some no-impact body weight exercises in the gym. Squats are very difficult at this stage but more useful for 'muscle maintenance' once the pain is resolved. I went from barely walking and no stairs to being able to run - but it took several months to get there. Now my house stairs and swimming (and strength training with free weights) keeps my muscles topped up and the pain never returned.

It's also important to see WHY did your tissues get inflamed? Mine was due to flat feet and pronation. So I am careful with my footwear and insoles to ensure it doesn't happen again.

PM me if you'd like to know any specific details.

I’d be more inclined to see a rheumatologist but yes, change physios.

Mine was due to inflammatory arthritis and came on when I was 31

I needed a few steroid injections in my knees to fix it.

Your doctor can do a blood test to check for inflammation

I can't run on tarmac anymore or it flares up again but usually it's under control

A different Physio! My exercises were not squats as that made it worse!! I can't remember specific exercises well enough to help you, though. My physio also recommended a muscle roller for my thighs, agony, but definitely worked.

I'm under the care of a rheumatologist for a condition. He routinely checks me out for rheumatoid arthritis and osteoarthritis, just to see if they've crept in. A full body bone scan showed osteo arthritis in my wrists and knees, neither of which was giving me any pain, neither was a big deal, just wear and tear at 67. He still wants me on it, though. I'm losing weight (not your issue, OP) and am building up the quads which took a hammering in lockdown.

I'll get to the point, if I was your age and in so much pain, I'd see a rheumatologist as soon as possible.

Following for tips

Thanks for all the replies. I will try those hip exercises @SleepWoof as I do wonder if it’s actually my hips that are not so good since pregnancy and that in turn is making my knees worse?! Also @Aworldofmyown I have a roller so will try that.

Pilates would be good, too, especially if you let the instructor aware of your issues so they can help you target the muscles 8n question