Knee pain

[gareth33]

Hi, I’ve had a bad knee for about 10 years now due to a football accident. I’ve got arthritis in my left knee. I’ve been wanting to exercise for a while now to lose weight but I keep on putting off due to the fear of my symptoms worsening and having to take loads of ibuprofen.

Just wondered if anybody knows of any remedies to ease the pain, to manage my knee after exercise and of any strengthening exercises for my knee?

Thanks

[Desanthony]

You need to strengthen you quad muscles to help protect the knee joint. Look online and you will find exercises - you can even do them at home with the help of weights (you can get the kind that attach to your ankles with velcro) However it is best to start slowly and with light or no weights and work up so do with out weights while sat down watching TV. Sit up straight flex your foot and bring your leg up keeping it straight and your foot flexed and hold for a few seconds - 10 seconds is good but if you can't manage that then what ever you can manage and work up. Do this 5 times with each leg 3 or 4 times a day to start working up slowly over days or even a week. Knee bends, hold onto the back of a chair and do knee bends - don't go too far as you repeat them over days and weeks they should get easier - make sure to do them safely with a sturdy chair that won't topple and with something other than the chair close to your side in case you get stuck and need something else to hold onto to help you get back up. Don't drop too far down and don't hold for too long probably 3 seconds to start and only do 3 a couple of times a day until you feel more confident. These are just two things you can do at home. Maybe when this Covid 19 has passed through you could go to a gym and ask for assistance from one of their professional instructors. I find a static bike good for getting movement - don't go fast, don't put any weighting on and do no more than 5 mins you need to just get moving slowly to start with. Before you can think of getting to a gym in 3 or 6 months whatever it will be know that you won't lose weight by exercising you need to cut down on food intake first. Smaller portions might be a good start and cutting out any snacks. Make this a challenge for staying at home due to Covid 19. A calorie controlled diet is still seen as the best way to lose weight not all the faddy ones out there - though they do seem to work if you want to lose a smallish amount of weight fast for a holiday or something like that. Better to lose a 1lb-2lb a week and keep it off. All these things I had to start doing again from the beginning having a good fitness level and going to the gym 4 times or more a week before my total knee replacement. It take a long time to get fitness back so don't rush things and don't overdo it. I know a few people who have bad knees from playing football myself included as I was semi professional when we had heavy leather balls (when they got wet they were so heavy!) and such poor footwear by today's standards! I have done other physically demanding things with my body and was a Physical Training Instructor too so my new hip, new knee, shoulder and back and neck pain are no surprise really. I did enjoy life though and that is the main thing when you get to my age.

[arthritis_action Partner]

Hi gareth33 , thanks for getting in touch and great to hear that you're looking to strengthen your knee and help manage the pain. Regular exercise is essential as it helps to strengthen the muscles that protect and support the joints. Exercise has even been proven to help reduce the pain of arthritis and improve function.

It is normal to sometimes feel a little sore or uncomfortable after exercise, especially if it is something you haven’t done for a while, but it is important to remember that this does not mean that you are harming your joints.

Our website features a directory of simple exercises to start strengthening your knee, which could prove to be a helpful start.

arthritisaction.org.uk/livi...

These are intended to be gentle and should be practiced at a comfortable pace. However, if you have any concerns about whether they are suitable for you, please consult a healthcare professional before taking part.

Let us know how you get on!

[gareth33 in reply to arthritis_action]

Thankyou for the advice, I’m going to start exercising today. I’ll let you know how I get on. Thanks!

[Bluesockpupets56]

I’ve had knee pain since I was 11 ( I’m 20 now) I never let it stop me from doing anything physical but it really, really sucks so I get you. Stretching is really helpful for me so maybe you should give it a go if you haven’t tried it yet. I hope you feel better you got this !