Overweight and knee is suffering

[eatsleepread]

Hi. I've changed my username for this, as I am actually ashamed of myself.
I am a single mum of 4 who works full-time, in a demanding role with vulnerable children. I am in my mid-forties.
I am very overweight, and also unfit. Food is a bit of a crux for me in life. I eat too much, and often the wrong things. I've always had a troublesome relationship to food, dating back to childhood. I don't drink, smoke or do drugs. Food is my only vice (says she, like it's nothing ).

I have recently returned to work full-time, and the effects of my weight/diet are much more obvious than they were in lockdown at home. My energy levels are low. Every day I come home from work, I need a nap. I'm exhausted. I should add that my children are all older, so the nap doesn't impact them.
What is concerning me most, is that my left knee is starting to twinge. It's letting me know that it's not happy on pretty much a constant basis. It's not in agony, but does gently ache, particularly when I bend it back (towards my bottom). It feels clicky at times too. I generally feel very stiff in my bottom half, particularly when I stand up after sitting. I walk fine, but am aware that there's a slight unnatural gait because of my knee (I tend not to want to bend it too much). I am not great at keeping my fluid intake up, which I'm guessing doesn't help.
I am so scared. I am worried that my knee will give way completely. I am so very, very embarrassed about this.
Obviously losing weight is a priority. I'm not an idiot and I know that this is almost certainly all my own fault. The years of self-neglect are catching up on me. I take responsibility for that.
However I am a good person, both as a mother and in the valuable job that I do. I deserve a chance to put things right.
Food is a source of pleasure and distraction in my life. Too much so. I am scared of limiting my intake, and hence the enjoyment, but am more scared of damaging my knee further.

Losing weight will take a while. In the meantime, is there anything I can do to help with my knee/general stiffness/lack of energy? Maybe a vitamin supplement I can take? Just for peace of mind, and to make me feel better while the big changes are taking place.

To those who've never had weight problems and have a healthy relationship with food, believe me I know that I must sound rather pathetic. But I would love in particular to hear from those who have been/are going through similar, as well as the medically competent who can comment on my knee!

As always, thanks in advance for any support and advice you may have to offer.

Even a tubigrip will help your knee I think. My right knee was troubling me quite a bit - I was experiencing the same, slightly off gait to make up for the discomfort. I tried ice baths (actually just filled from the cold tap only) and it worked very quickly- try and sit in for ten mins every day when you get home from work. It reduces inflammation and should help ease the pain. When you can get to a gym, try some strengthening exercises. We’ve actually got a little multi-gym at home which I used to strengthen my quads (it was only £100ish from Argos), but you may not have space. I’m a runner, and was scared this knee was going to stuff it up for me, but it’s never been better, not had a twinge for months now.

Hi OP,

Building up to taking a good walk every day is a really good way not only of strengthening your knees and other joints but of losing weight. Having always been pretty slim and fit I put on weight a few years ago, and when I eventually got fed up with it I decided to do two 3 mile walks each day. I kept eating the same food (which was family health, but with the odd unhealthy crisps binge) but the weight started to come off quickly.

Building up to it is the key, of course, even though it's 'only' walking. Don't put your body under too much stress or you're likely to hurt yourself.

Good luck :-)

When the pools are open again, can you try aqua aerobics? The classes are usually full of fat middle aged ladies (I include myself in this) and it actually is an enjoyable form of exercise.

You get used to going to the pool and feel less intimidated - you might find yourself tempted to try swimming for fitness.

I have a friend who is the same age as me and not overweight at all (infact very slim) and she exercises every day. But her knees are not good (maybe she has over-exercised, I don't know) but just to say that our bodies let us down sometimes and it is NOT always to do with being fat.

Yes! Tubigrip, that's what I had for my elbow, thank you! Chemist sells it' It was very effective - that and ibuprofen gel.

Hi OP I feel your pain (literally). My 1 knee is shot from an injury years ago the other has below average cartilage. I have also in the last few years piled on 3.5 stone & my knees do not appreciate it!

I comfort and boredom eat so this lockdown especially when its been miserable weather and all round repetitiveness of seeing the same walls the same streets has not been helpful.

Glucosamine with condoitrin for the joints also keeping them warm helps.

Try to avoid a knee brace if at all possible. It weakens the muscles which support the knee which can lead to further issues.

Walking is great exercise but start on "smooth" ground before trying to tackle uneven fields if your knee is painful.

Sometimes knee pain is due to tight hamstrings as well. Try to gently stretch these to stop them tightening up.

Strengthening exercises like these can be done in the home:
www.arthritis-health.com/treatment/exercise/knee-strengthening-exercises

Sorry for the essay!

Osteopaths are still able to open as medical care at present. They can look into causes such as muscle tension or alignment.

My knees were awful in my late teens/ early 20s until I bought some insoles that support my feet in better positioning.

Rather than diet, tweak your lifestyle one managable change at a time. Drink more water, add vegetables, cut snacks at x time etc. Establish one positive habit at a time.
Until gyms/ swimming pools open there are more accessible youtube videos. Mr Motivator does 12 min videos that you can pace through without jarring leaping. Leslie Sansome is often recommended too

Coincidentally I was just reading up on MSM (a powdered supplement) for an unrelated reason and came across fairly good support for it helping with inflammation and joint problems. Worth a look?

@mummy2b2011

I wonder whether there is diet-related inflammation causing the pain in your knee? You could try cutting out sugar and seeing the effect? Or gluten?

Someone I know has arthritis & found that oranges causes it to flare so sometimes there are diet reasons as well.

My knees are absolutely shagged at the moment, am carrying a few extra stone. My back is also knackered and strangely my feet are sore am sure it's all linked. Really must sort myself out 🤷‍♂️

Oh, flipping heck, I love oranges and lived on them during my Covid recovery. Good to know - thanks.

Honestly everyone, I cannot thank you enough for your kindness, and wish I could reply to each and every one of you individually

OP, I feel for you - this was me a few years ago. My left knee was agony, constantly crunching going up/downstairs, would give way underneath me or just twist in the wrong direction when I was walking. I made it 10 times worse by using powerplates to try to tone up and lose weight (do not try this, it doesn't work long term!) I lost 2 stone through diet alone and the pain/crunching went away. Thanks to sodding lockdown, I've put a stone or so on, and now my right knee is doing the same thing, so as soon as I can, I will be back on the diet and in the pool and walking (slowly!) again to lose the weight. Definitely try the glucosamine supplements and a tubigrip support for your knee in the meantime, and get a really good supportive pair of trainers or walking shoes.

And don't beat yourself up about it as everyone has said.

Try doing some strength exercises for your legs and knees. There are specific stretches which can target and strengthen the areas to support your knees more - my boyfriend has to do them after he snapped a tendon in his knee a few years back.

Food and relationships with eating can be terribly hard and heartbreaking - try not to punish yourself too much x

I wouldn’t bother with a knee brace, waste of money. I say that as someone who has had 5 knee ops in the last two years. I’m only 42 and I also have two new shiny hips.
Get some proper physio tape and Google how to tape your knee, you create a cradle to lift the knee cap which should elucidate some pain.
Don’t underestimate how much effect a small amount of weight loss can have, a loss of 10lb takes 40lb of pressure off the joint.
I have just started calorie counting and it is really helping my relationship with food. By allowing myself to “spend” my calories on what ever I choose I am staying within a deficit most days.
I understand knee pain and being knackered, it’s like a never ending cycle and it sometimes feels helpless. It isn’t though, I promise

Alleviate the pain that should have said

@TheStirrer

Aah you sound like me a year ago but not quite as bad!

In Jan 20 I was nearly 20 stone and had just got gout and was then diagnosed with type 2 diabetes and that was my wake up call my body couldn’t cope anymore. It sounds like your body has got to that point now so you need to listen to it.

I think for those of us with issues around food you need to think of any change as a lifestyle change and devise something that is going to work long term for you and make small realistic changes that you can manage to keep. It is also important to recognise you are going to fall off the wagon every now and then but not sabotage the changes you have made. For me I started off with the “I will not eat between meals” so I ate good size meals and had a pudding if I wanted and drank gallons a of tea in between initially. I started going for a walk every day with uplifting music after a few months and reduced carbs. I am now 6.5 stones lighter and do much more energetic!

Baby steps and be kind to yourself - if you have been overweight all your life it is a big shift in mindset but you can do it

100% agree with TheStirrer, it’s great advice. It’s all about baby steps, small changes that are not so noticeable.

I’ve lost 2 stone and my bad knee is so much better. It still is not completely right and I have another 2 stone to lose but Im trying to give you hope that your knee pain may be reversible, at least to some extent.

One thing at a time. Take a deep breath. The fact that you have acknowledged you need to do something is the first step. Brilliant. Just being 10lbs overweight increases the force on your knees by 30-40 lbs with each step you take. Set yourself a task to lose 10lbs. Which kind of diet would you find easiest? Some people find SWorld or WW helpful. Me, I find it easiest to do a replacement diet, like Exante. Then no other calories can sneak in with misjudged portions, or calories from sauces etc. I have lost 2 stones so far this year. There is a very supportive Exante thread I can link you to on Mumsnet. Bet you can lose 10lb by the end of March. Message me if you would like some more support or info on Exante. Or just google/fb Exante. You deserve the better life losing some weight will give you.

Solidarity sister, I'm in a really similar situation to you, struggled with my weight all my life, last few years it's gone up and up and I'm now very big. It's my ankles that I'm feeling it in. They really ache, sometimes I was having pain that woke me up from sleep. At the end of Dec I was really worried about it as was making me avoid walking if I could which obviously is not a road I want to go down.

I started doing regular yoga. I've done it on and off for years though not for a long time. Started again in Jan (did yoga with adriene 30 day breath on you tube ) and carried it on. Its made a huge difference to my aches and pains, pretty much stopped the pain i was having. Improved my overall well being too.

I have a dodgy knee, I found Pilates sessions with an instructor have been great.

Your post is very familiar OP. I’m fat enough to have had a COVID jab. I’ve struggled all my life with my weight, first diet was at 11 years old - I wasn’t even that fat then!

My knees have become monstrous bastards in the last few years, mostly because I sit with my legs scrunched up on the sofa. I’ve always done this because I’m so short, but I’m really paying for it now. Just pointing that in case it’s something you do. My weight obviously doesn’t help one bit.

You’ve had great advice here, I also tried knee braces, they were shit. Building strength back up is important, just take your time. Good supportive walking shoes are better than bouncy trainers, they’re more stable, but the biggest change that helped me was good insoles that corrected my gait. Mine were bought online after talking to the podiatrist at work, I really notice the difference when I don’t use them. They help get my knees and hips in better alignment and it really helps.

OP, I could have written this except it's my hips and upper thighs- I'm in constant pain, I can hear clicking, I can no longer comfortably climb stairs or go down them, and I'm sure it's my weight. I'm about 17 stone now and it's the heaviest I've ever been. I need to do something about it now - I used to walk a lot but walking is agony for me just now and I'm so down with the constant pain. I can barely walk abthe house at the moment and I struggle with the housework.

Hi @eatsleepread...good luck with the weight loss, it really will help.
In the meantime, I wouldn’t recommend randomly bracing or taping your knee when you don’t know what is causing the pain.
Without looking at it, it’s very difficult to guess at what the cause is, however one of the first that springs to mind because of the pain on flexion (bending) is that you may have inflammation at the back of the knee. Sit with both knees out and compare them side by side, touch the same area in each knee at the same time and see if you have any localized pain or swelling. If you do have swelling, I’d recommend a doubled over tubigrip (v cheap from chemist) extending a couple of inches above and below the knee and only during the day time, take it off to sleep. You can also massage it yourself if not too uncomfortable, to help move the fluid up the leg towards your groin to help dissipate it. Then realistically you need to contact either your GP, or a private physio/sports therapist. Just ignoring it and hoping it’ll go away might result in a worse condition that will take longer to fix. A lot of us are doing consultation via zoom at the moment for patients that don’t want to put themselves at risk of Covid.

My knees are knackered too op and I just find that whenever I'm sat/lying the best thing is to remember to elevate the leg, less stress on the joint.

With regards to weight loss, I cannot recommend low carb enough. May need some flexibility /creativity as you've 4 kids to feed!

I know a pp mentioned it too, but 16:8 would be fantastic for your lifestyle.

Same here. More weight gain due to lockdown. I’m really struggling and I need to finally take charge of myself and shift some weight.
Cutting out oranges and potatoes has helped several people I know stop their joint pain. It’s worth trying that whilst you also follow the other advice.
I need to get myself moving too.

Try to find physio type exercises and avoid high impact workouts. Otherwise dieting is key. I like meal replacement diets as it takes out the choice and it’s all planned out. It’s hard at first but you get used to it and it’s fast which gives you a boost. I also stick to 16:8 most days, no breakfast means I don’t get too hungry within the eight hours. However, you need to tackle the psychological aspects via therapy or some other way to explore these issues. This means you can start eating normal food without slipping back. Unfortunately slip ups do happen but they don’t mean you’ve ruined it, just start again the next day. The only way I’ve maintained a healthy weight is through losing it again before it gets too much. Usually because life has got overwhelming and willpower turns to dust. The real key, long term, is planning and sticking to it. Plan your meals and snacks. Have back up health snacks for bad days. Pick exercise you enjoy or have a goal in mind. Tiredness is a killer so sleep and rest is just as important.