Rehabbing my knee pain for a year now … ways to stay positive pls

[andonandonandonand]

Any resources like books or blogs / instagram pages / tales of positivity? I have been rehabbing for 12months. Progress has been stalled by initial v poor physio advice and I then developed kinesiophobia as a result and barely walked anywhere for several months for fear of making it worse… and yet the lack of movement definitely made things worse. I have a decent physio now and a plan but progress is so slow as I keep getting ill (toddler in nursery) so rehab/strength gains feel a bit one step fwd two steps back. But I am very disciplined and motivated so no issue with me doing my rehab and getting to gym. It has been so long, I find it hard to see myself running again. I would really appreciate advice on ways to stay positive or any resources like books or blog etc that would help lift my spirits. Thank you 🙏

My knee is an ongoing grumbler and I have now begun putting castor oil on my knees before bed in addition to doing Bob&Brad tips. The castor oil seems amazingly potent for pain relief.

@BarneyRonson thanks for this, will look into castor oil, never heard of this therapy. What is your knee diagnosis? Will look into the bob and Brad tips too!

Basically I’m old, with cysts and tears and degeneration! I’m trying to keep inflammation levels down with fish oil and boswellia. I watch Will Harlow on YT, he’s a great physiotherapist for the over fifties and he talks about how to lessen pain by strengthening hips and glutes. I do anything and everything! I’ve got an infra red mat too which really helps.

Podcast - what's up docs, BBC Radio 4, did a focus on knees a week or so ago. https://www.bbc.co.uk/sounds/play/m0029rw1. they do a main podcast then a followup.

OP- What is your diagnosis with your knee? I assume you are youngish to have a toddler?

I had a meniscal tear which progressed to osteo arthritis in my late 30's. (Ex dancer, a job on my feet all day along with walking everywhere). My pain was on the inside of my knee and radiated down. Even in bed, being absolutely still- the pain was unbearable. I couldn't sleep, hated Dr's/physios touching it etc. I got to the point that I thought having it amputated would be better. Extreme I know, but it was a lack of sleep and thinking I'd have to give up my job. I tried strapping it, physio, loosing weight and a basic brace from boots- nothing helped.

Long story short, I was finally given an off loader brace. It opens up the side that is rubbing bone on bone and puts the weight down the opposite site. It was a gamechanger. I could walk, return to work and eventually weaned myself off it. An off loader brace though is only any good if you have osteo on 1 side of the knee though. There might be a similar brace that would help you though.

Hi, my knee pain sounds very similar to yours. Was the offloader brace recommended by your physio?

diagno is patella femoral pain syndrome. MRI ruled out any joint degeneration, tears etc. I am 39 so young-ish !

offloader brace sounds fantastic. Never heard of this… not sure it would help me but will mention to physio anyway, thank you.

It was the orthopaedic surgeon that recommended it. I got up after the consultation and it was in passing I mentioned that I'd been wearing a general, basic, elastic brace from boots- which did nothing. He then mentioned an offloader/unloader and their physio department gave them to me.

I used one for nearly 2yrs, despite regular physio etc too. Overall, I had 2 types. 1 was more discreet and fitted under trousers. I found that the elastic lost shape within months though, plus, I was losing weight from being more active. The 2nd type, was more industrial and I wore it outside all but the loosest trousers. As said upthread, I finally managed to wean myself off both.