Reduction in Knee pain
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I have been playing badminton for some 40 years which has resulted in quite severe knee pain in recent times. Cartilage has worn away from under the knee cap and also the surface of the femoral groove, so essentially, I have `bone on bone` resulting in severe knee pain when I try to jog or do any sporting activities. Tried VMO exercises and undergone several months of treatment/manipulation from an osteopath with limited success.
To try and maintain fitness without putting strain on the knee I have tried cycling but the knee pain remains, however, I have started walking on a treadmill over the last few weeks and to increase the effort, I have set the treadmill on an incline and secondly, and probably significantly, I have worn ankle weights. I have noticed withing days, that my knee pain has reduced. I have gradually increased the weights from 1.2 kg on each leg, to 2.5kg on each leg and recently have gone up to 4kg.I am fairly convinced it is the ankle weights that have made a difference. I have set the treadmill at 3.5 miles per hour to resemble a brisk walk and walk for around 10- 15 minutes on alternate days. In case anyone is tempted, I would not recommend trying to run with ankle weights on as I am sure the extra weight will put significant strain on knee ligaments as the lower leg flicks up whilst running.
I have researched on the internet and not found any evidence of anyone trying this approach for knee pain, so my account is a purely individual and cannot be used as proof this approach works, but i would think this is fairly safe and worth a try. If anyone does it it a go, I would be interested if they have found any benefit from this or not. Good luck.
0 likes, 17 replies
larry43899 jonathan93167
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I was wearing a knee brace too btw
jonathan93167 larry43899
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patrick76307 jonathan93167
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Happy New Year!
jonathan93167 patrick76307
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cheryl90571 jonathan93167
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Marching in place with ankle weights, sitting on a chair and lifting legs straight out then down using the weights, and straight-leg lifts while laying down using ankle weights were three exercises that REALLY HELPED to build up my muscles again following my two TKRs of June and October.
The concept is strengthening MUSCLE which is being trained to do the work instead of the grinding BONE-ON-BONE arthritic joint. My hips were hurting, but with added exercises using weights, I have MUSCLE that has been put back to work for me. A great relief for the JOINTS!
Good work on developing YOUR special weight program! Weights really help!
jonathan93167 cheryl90571
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sarah87162 jonathan93167
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Sarah
jonathan93167 sarah87162
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I guess the moral of this is finding exercise that is of benefit as the biggest enemy of knee pain is doing no exercise at all. Hope your knee is as good as new. Jonathan
irish_linda jonathan93167
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jonathan93167 irish_linda
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as they say for any exercise, you need to follow medical advice, particularly as you have had several knee operations. For me, my problem is loss of cartilage and I am trying to avoid a TKR. In fact, I saw a consultant 4-5 years ago and he said I needed a knee replacement but said I should hold off as long as possible. I guess it is finding an exercise that suits you and your clinical situation. Take care.
Jonathan
larry43899 jonathan93167
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If I do have another arthoscopy I'll take my time and not go out hill walking straightaway
jonathan93167 larry43899
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Sounds like you still have quite a wait until you have a possible arthroscopy. Assuming you have no ther underlying knee problems like knee ligament damage or meniscus tear, then In the meantime, it might be worth trying light ankle weights whilst walking. I find using a treadmill(hidden away in the shed) of keeping strict control on speed and progress.As with the usual advice, you should consult Gp, physio, before you start a new exercise. Hope it goes well and you get some relief with your knee pain.
All the best,
larry43899 jonathan93167
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Another op has been mentioned by my doctor a few times but after the last one failed I'm not too keen.
How did your arthroscopy go and what was your recovery like ??
I was up and walking straight away and was expecting to be running but I got that wromg
irish_linda jonathan93167
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jonathan93167 larry43899
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I have had two arthroscopies, both over 20 years ago. Both entailed a washout, trimming of rough/loose cartlage. The problem I have now is no underlying cartilage, so another arthroscopy would be of no benefit. In fact, I have heard that some research suggests arthtroscopies for minor clearing/tyding of the knee joint is less beneficial than physiotherapy/exercises. I wonder if you want to ask the physio/or Biomechanics consultant about the possibility of steady walking with ankle weights. I think that walking with ankle weights is better on a treadmill than walking in the outdoors as there is control and less likey to have strain put on the joints. All the best.
jonathan93167 irish_linda
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irish_linda jonathan93167
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