Knee pain

[CrawlingFromShitshowToAfterglow]

After a battle with my weight and mental health issues leading me to overeat, I've been told by my GP to lose weight. I'm not massively overweight, but my BMI is higher than it should be.

My mum passing away suddenly, coping with DS's brain injury and DH recent having a stroke hasn't helped my motivation as I tend to procrastinate, bing eat junk and just dwell on the misery that is my life.

I've recently tried to exercise, but I've had severe knee pain. I struggle to walk up the stairs with the pain, let alone run (which I used to enjoy doing many years ago). Following a fall, I had an x-ray of both knees, but the bones were fine, so I'm assuming it's not arthritis. But I'm also finding my wrists are quite weak now and I struggle to hold heavy objects without pain kicking in.

Does anyone know what it can be? And AIBU to think my exercise days are over and I won't be able cure this? I'm in my mid-40s.

Anyone please?

I'm sorry for everything you've been through.

Supplements can be a huge help for your joints, especially if your diet isn't great.

Fish oils, omegas, have a research into quality supplements to take, and if losing weight and exercise seems too much right now, you could focus on just one healthier habit?

So, for example, a gentle walk for 5 minutes every day. Or swapping one unhealthy snack for a healthier one.

But definitely look into some added vitamins and oils to take - magnesium especially.

You have every chance to completely take back control and improve your health, it's not too late and it sounds like you deserve to feel better.

Hi OP. It could well be an obvious explanation, but any overall weight you put on is generally considered to be approx 4 x that amount on your joints. Random though it may seem, you may need to lose weight to then be able to exercise in your case...weight loss is usually considered to be 80% diet related, so if you can try and get the diet under control, it should then help the exercise. Good luck. x

I should say - 10 years ago I had horrific joint pain and was obese.

Now I'm a healthy weight running marathons. Obviously change takes time but if I can do it, anyone can! I'm not naturally sporty so it takes double the effort but I promise it's worth it.

Imagine, by 50 you could be in the best shape of your life!!

Losing weight will help your knee significantly, but peri-menopause contributes to joint pain, as well, so HRT may help.

Don’t run before you can walk. Literally start regular walks ( also great for MH). Increase your pace at intervals and gradually add in some slopes/ hills.

Also look for some leg strengthening exercises to do at home like squats while the kettle boils. Pilates is great because core strength helps everything.

I do hope you and your family make a recovery and can be in a better place soon.

You need to take it slowly and give your body time to adjust to exercising.

Swimming or aqua aerobics could be a good place to start as the water will be supportive.

Otherwise build up short walks to longer periods of time - once you've become comfortable with 30-45 minutes walking you might consider couch to 5k.

Strength training will be important - using resistance bands is a safe way to start or with body weight exercises - you tube have a wealth of resources for beginners as well as some great injury specific workouts from physios (I like Bob and Brad).

Start small and keep going - you will get stronger and fitter and the exercise may help how you are feeling mentally as well.

Thank you, all. Your replies have been really helpful. I'm currently laid up with Covid, following a bout of Norovirus, so I know my immune system is a mess, and my diet and lack of exercise aren't helping.

Being ill has made me realise that I really need to do something and your suggestions are really motivating me, so I'm going to get going with those as soon as I've recovered.

I have knee problems and was 4 stone overweight. When I lost some weight it made a massive difference to my knee pain. Previously I couldn’t do any exercise other than swimming because of the pain.
Ultimately exercise isn’t the best way to lose weight anyway. Concentrate on eating better and losing a bit of weight through diet, it will make a dramatic difference to any lower limb joint pain.

Thank you. That makes sense. It's reassuring to know I can make a difference.