Severe knee pain. NEED RECS for thigh strengthening

[seeminglysweet]

Hi Ladies,

I have severe knee pain and I'm not allowed to do squats, lunges, step aerobics, bikes, or anything that will put a lot of impact on my knees. But, I need to strengthen my thighs so that *hopefully* the pain will reside as my legs become stronger to help my kneecaps sit in the correct place.

Do you have any recs for low-impact exercises that I can do either at home or at the gym? I do have a gym membership but the yoga/pilates classes are $30 for 6 weeks so I think a DVD kit would be a better investment. Are there are specific pilates videos that I should get? I'd like to get results fairly quickly, so I can alleviate the pain ASAP. So any recs are greatly appreciated.

FYI - I've already started taking glucosamine/MSM and calcium to help with the joint pain.

TIA!

[Quty_Bug]

Have you tried water exercises? Those may be great for your situation.

[onejamifan]

I had something similar happen to me a couple of years ago and I went to see an orthopedist who specialized in sports related injuries. He recommended I did different exercises to target the muscles around the knee cap. I had lay on my back propped up on my elbows and lift my leg, making sure I kept it straight and foot flexed while wearing ankle weights (bend other knee for support). I'd do 10 reps on each side and 3 sets. Then I had to lie on my stomach and lift one leg up, keeping it straight. Again, 10 reps on each side and 3 sets. Then I had to step sideways on a step (with ankle weights) and lift the other leg on 90 degree angle. 10 reps on each side, 3 sets. Then at the gym I used the outer thigh/inner thigh machines. After a few weeks of doing those exercises (adding more resitance every 2 weeks) he added another exercise in which I had to be on all fours and lift opposite hand, opposite leg (with ankle weights). Again, 3 sets 10 reps. I had to hold every move for about 3-5 seconds. I wish I could find the print out he gave me because it would make it easier to visualize. Basically, they were exercises that strengthen the muscles without bending the knees... hope this help. If you need more detail, PM me :)

[FluffyRed]

Can you do the leg extension, leg press and hamstring curl?

What about doing uphill walking or the stairmaster?

All these things build your thigh muscles. For me, the leg extension did it.

[~~HoneyComb~~]

Hi Ladies,

I have severe knee pain and I'm not allowed to do squats, lunges, step aerobics, bikes, or anything that will put a lot of impact on my knees. But, I need to strengthen my thighs so that *hopefully* the pain will reside as my legs become stronger to help my kneecaps sit in the correct place.

Do you have any recs for low-impact exercises that I can do either at home or at the gym? I do have a gym membership but the yoga/pilates classes are $30 for 6 weeks so I think a DVD kit would be a better investment. Are there are specific pilates videos that I should get? I'd like to get results fairly quickly, so I can alleviate the pain ASAP. So any recs are greatly appreciated.

FYI - I've already started taking glucosamine/MSM and calcium to help with the joint pain.

TIA!

I've been experiencing muscle & joint pain and have been taking MSM. Also I've been taking a calcium, magnesium, zinc & vitamin D supplement, vitamin B complex (liquid), and tart cherry juice. My pain has diminished significantly. I've also been staying away from food that cause joint pain. I'm also going to add alpha lipoic acid, and coQ10 which also may help with joint pain. Good luck to you.

[seeminglysweet]

I've been experiencing muscle & joint pain and have been taking MSM. Also I've been taking a calcium, magnesium, zinc & vitamin D supplement, vitamin B complex (liquid), and tart cherry juice. My pain has diminished significantly. I've also been staying away from food that cause joint pain. I'm also going to add alpha lipoic acid, and coQ10 which also may help with joint pain. Good luck to you.

How long did it take for your pain to diminish. I used to take B-complex liquid religiously. I switched to an ultra mega multi because I got sick of have 50-11 vitamins to take everyday.

What foods cause joint pain?

[~~HoneyComb~~]

How long did it take for your pain to diminish. I used to take B-complex liquid religiously. I switched to an ultra mega multi because I got sick of have 50-11 vitamins to take everyday.

What foods cause joint pain?


One week of taking the B-complex and the Calcium/Magnesium/Zinc/Vitamin D supplement daily has helped lessen my pain tremendously. I understand about not wanting to take so many supplements. I take the B complex once a day, and the Calcium/Mag/Zinc/Vit D comes in a combined pill form which I take 3x a day.

Nightshade vegetables are potatoes (except sweet potatoes), onions, eggplant, peppers (esp. green & chili peppers--which means no hot sauce), tomatoes. These have been known to aggravate arthritis and inflammation of the joints and eliminating these foods may help. I've also eliminated wheat, corn, citrus, sugar, caffeine and dairy from my diet.

These things may have been what has caused my pain to diminish. I still notice a few pains, but it's not as severe. And I've only been experimenting with this for a week. I hope as time pass that it gets better.

I recently started drinking 6 oz of Tart Cherry Juice because it helps with inflammed joints and muscles.

[LaNecia]

Good info onejamifan! Also, depending on the issue, it could be a issue of your glute/hamstrings being weak, tight IT Band and calves. Without an assessment, it's hard to say what could be the root cause of the problem. But please, no leg extensions!!

Depending on the pain location, and when it started i.e. following an activity, fall, etc, it could be as simple as improper tracking of the kneecap due to imbalanced training, or as complicated as a tear (partial, complete) of the meniscus. Depends...what type of work do you do for a living (i.e. are you seated throughout of the most the day, standing, etc).

~LaNecia~

[seeminglysweet]

Good info onejamifan! Also, depending on the issue, it could be a issue of your glute/hamstrings being weak, tight IT Band and calves. Without an assessment, it's hard to say what could be the root cause of the problem. But please, no leg extensions!!

Depending on the pain location, and when it started i.e. following an activity, fall, etc, it could be as simple as improper tracking of the kneecap due to imbalanced training, or as complicated as a tear (partial, complete) of the meniscus. Depends...what type of work do you do for a living (i.e. are you seated throughout of the most the day, standing, etc).

~LaNecia~

Thanks LaNecia. I should have come to you first!

I went to the doctor last week and it seems my knee caps aren't aligned correctly and there is a slight deterioration of the cartilage under my knee cap. The doctor said a bunch of other stuff that went over my head but basically he told me to strengthen my glutes/thighs and take aleve when it hurts. He said surgery could help me but at my age (27) I should avoid it. I agree.

I sit at a desk most days and the pain was minimal, but during my two week vacation where I was walking and stand up cooking for most of the day the pain became unbearable. I do occasionally have an event for work where I need to stand/walk for 8+ hours a day but that's maybe 2 times/year.

I've been wearing knee braces to relieve the pain. It helps a lot and I don't want to be reliant on pain killers. Do you have any other advice for me? Or am I just going to be in pain until I strengthen my legs? That will take a good 6-8 weeks, I imagine.

[Nonie]

My knee cap used to move out of its socket and hurt like mad. I'd have to knock it back into place when I was in my teens. My doc gave me an exercise for my quads that helped stop that from happening. I had to sit with my back against a wall so I could not lean back. Leg stretched out in front of me. Then I'd bend one leg at the knee placing foot flat on the floor for support and leave the other leg straight/stretched out. Then that straight leg would be raised off the ground as high as it will go and lowered, doing reps of that. Then I'd switch and work the other leg. As my quads got stronger, I added ankle weights. Shaped my quads nicely and somehow my knee issue became a non-issue (knock on wood).

[Coffee]

I had knee surgery about 2 weeks ago and will be starting physical therapy on Friday. I'll let you know what exercises I'm given to do at home.

[discobiscuits]

Thanks LaNecia. I should have come to you first!

I went to the doctor last week and it seems my knee caps aren't aligned correctly and there is a slight deterioration of the cartilage under my knee cap. The doctor said a bunch of other stuff that went over my head but basically he told me to strengthen my glutes/thighs and take aleve when it hurts. He said surgery could help me but at my age (27) I should avoid it. I agree.

I sit at a desk most days and the pain was minimal, but during my two week vacation where I was walking and stand up cooking for most of the day the pain became unbearable. I do occasionally have an event for work where I need to stand/walk for 8+ hours a day but that's maybe 2 times/year.

I've been wearing knee braces to relieve the pain. It helps a lot and I don't want to be reliant on pain killers. Do you have any other advice for me? Or am I just going to be in pain until I strengthen my legs? That will take a good 6-8 weeks, I imagine.

go to webmd.com and watch their videos.....here are some to get you started http://www.webmd.com/video/gym-smarts-knee-extensions i had the exact same diagnosis. my doc said something about overuse syndrome blah blah all i heard was you can't do this/that/the other. i can say from experience, strengthen now and you have to keep it up forever (seriously) if you slack off (like i did) the pain will come back and it may be worse. i'm too young for surgery too. since i stopped working my legs, the pain is back and i have to go back to the dr to get the okay b4 i go back to working out. i am (was) VERY atheletic. i lettered in varsity track and tennis, i played volleyball blah....up until last year i ran regularly and did mixed martial arts (that may be the problem b/c i re-injured one knee grappling and never got it looked at). anyway, i wish you well keep us posted cause i'm going to read everything. i'm on the go all the time i may sit about 2-3 hours of my 8-10 day. every step is pain....not a good look. ETA: my dr said the more you use knee braces, the weaker the knees become b/c instead of the leg using the muscles they begin to rely on the braces for stability.

[seeminglysweet]

go to webmd.com and watch their videos.....here are some to get you started http://www.webmd.com/video/gym-smarts-knee-extensions i had the exact same diagnosis. my doc said something about overuse syndrome blah blah all i heard was you can't do this/that/the other. i can say from experience, strengthen now and you have to keep it up forever (seriously) if you slack off (like i did) the pain will come back and it may be worse. i'm too young for surgery too. since i stopped working my legs, the pain is back and i have to go back to the dr to get the okay b4 i go back to working out. i am (was) VERY atheletic. i lettered in varsity track and tennis, i played volleyball blah....up until last year i ran regularly and did mixed martial arts (that may be the problem b/c i re-injured one knee grappling and never got it looked at). anyway, i wish you well keep us posted cause i'm going to read everything. i'm on the go all the time i may sit about 2-3 hours of my 8-10 day. every step is pain....not a good look. ETA: my dr said the more you use knee braces, the weaker the knees become b/c instead of the leg using the muscles they begin to rely on the braces for stability.


That makes a lot of sense. Never even thought of it that way.

Your past is the exact opposite of mine. I played basketball in h.s for 1 semester and that's as active as I get. I'm skinny and eat whatever I want, so I have no motivation to work out and never really have on a regular basis. Welp, I guess this is about as much motivation as a person could need.

[HeChangedMyName]

I had something similar happen to me a couple of years ago and I went to see an orthopedist who specialized in sports related injuries. He recommended I did different exercises to target the muscles around the knee cap. I had lay on my back propped up on my elbows and lift my leg, making sure I kept it straight and foot flexed while wearing ankle weights (bend other knee for support). I'd do 10 reps on each side and 3 sets. Then I had to lie on my stomach and lift one leg up, keeping it straight. Again, 10 reps on each side and 3 sets. Then I had to step sideways on a step (with ankle weights) and lift the other leg on 90 degree angle. 10 reps on each side, 3 sets. Then at the gym I used the outer thigh/inner thigh machines. After a few weeks of doing those exercises (adding more resitance every 2 weeks) he added another exercise in which I had to be on all fours and lift opposite hand, opposite leg (with ankle weights). Again, 3 sets 10 reps. I had to hold every move for about 3-5 seconds. I wish I could find the print out he gave me because it would make it easier to visualize. Basically, they were exercises that strengthen the muscles without bending the knees... hope this help. If you need more detail, PM me :)

My knee cap used to move out of its socket and hurt like mad. I'd have to knock it back into place when I was in my teens. My doc gave me an exercise for my quads that helped stop that from happening. I had to sit with my back against a wall so I could not lean back. Leg stretched out in front of me. Then I'd bend one leg at the knee placing foot flat on the floor for support and leave the other leg straight/stretched out. Then that straight leg would be raised off the ground as high as it will go and lowered, doing reps of that. Then I'd switch and work the other leg. As my quads got stronger, I added ankle weights. Shaped my quads nicely and somehow my knee issue became a non-issue (knock on wood).

Thank you both for posting so specifically. I am hitting the print button on you both. :grin: I have had trouble with my knees since Junior High school. I frequently had fluid on my knees and ended up not playing sports because even gym had me in pain daily. Mine is likely the result of spending all of elementary school jumping double dutch on the concrete of Brooklyn and having the audacity to do it in roller skates half the time(no type of shock absorbing properties). I've been doing lots of strength training this week now that I've found what my body needs, I don't think I'll have a problem adding these exercises into my routine.

[chrstndiva]

I had something similar happen to me a couple of years ago and I went to see an orthopedist who specialized in sports related injuries. He recommended I did different exercises to target the muscles around the knee cap. I had lay on my back propped up on my elbows and lift my leg, making sure I kept it straight and foot flexed while wearing ankle weights (bend other knee for support). I'd do 10 reps on each side and 3 sets. Then I had to lie on my stomach and lift one leg up, keeping it straight. Again, 10 reps on each side and 3 sets. Then I had to step sideways on a step (with ankle weights) and lift the other leg on 90 degree angle. 10 reps on each side, 3 sets. Then at the gym I used the outer thigh/inner thigh machines. After a few weeks of doing those exercises (adding more resitance every 2 weeks) he added another exercise in which I had to be on all fours and lift opposite hand, opposite leg (with ankle weights). Again, 3 sets 10 reps. I had to hold every move for about 3-5 seconds. I wish I could find the print out he gave me because it would make it easier to visualize. Basically, they were exercises that strengthen the muscles without bending the knees... hope this help. If you need more detail, PM me :)

Co-signing on this one.

I actually tore the inner meniscus of my left knee a few years ago (crutches, the brace, the whole 9). I followed a very similar rehab program to strengthen the muscles around my knee. It worked. I can do lunges and squats with no knee pain now.

[starfish79]

Also, make sure you don't forget your hamstrings! You could do more harm if you focus only on your quads.