We’ve discussed the knee joint in 3 previous sections:
Part I is over HERE
Part II is HERE
Part III is HERE
And now we’ve come the “juicy” part – DISCUSSING WHAT TO DO.
If the featured picture above didn’t get your attention, go back and look. It’s a major hint as to what YOU should be doing.
Severe knee pain affects over a quarter of older adults (& I’d venture to say that is a very conservative number). Arthritis (anywhere) in the knee (aka osteoarthritis) is the most commonly affected joint.
If you even go to the doctor, the usual course of recommendation is to: rest and take anti-inflammatories. If you’re okay with this, no need to read further. For those of you who HAVE done this and end up in the same situation if NOT WORSE, then read on.
Get a diagnosis. A specific one.
Exercise. However you can. And correctly.
You cannot “strengthen” joints; they’re bone.
Cartilage does not grow back. And not just the cartilage that lines your bones but this applies to ligaments as well.
You CAN strengthen the muscles around the knee joint so that there is REDUCED PRESSURE on your knee joint because the muscles are “taking the stress”. Not your bones.
In the original post online that spurred my commentary, people chimed in with some of the things that helped (see picture).
Now, this isn’t an all-inclusive list.
Here are some other things that aren’t in the picture above: warm mild heat, infrared, biomechanics or postural evaluation, get a 2nd or 3rd opinion, shoe gel pads, squat correctly (& often), and KEEP MOVING!
What are some other things I haven’t mentioned?
By in far, the top things that have proven to be effective and beneficial are:
#1. Exercise
#2. Lose weight (if you need to)
Notice, I did not say surgery. In fact, current research is coming out saying that in many cases, surgery on the meniscus is not a good idea. (And I say this lovingly to the many, many friends I know who have had surgeries like a meniscectomy.
In regards to exercise, that activity needs to be strengthening! Squats! Lower body, leg, challenging, functional…strengthening. Not cardio. Cardio will help with #2. But weight training will ALSO help you lose weight.
If you have limited time and you must make a choice, and I say this lovingly as a “cardio”-based instructor who wants YOU in my classes, you need to pick strengthening over cardio.
If you’re not sure how or what (because now you have the why), then ask questions and get help!! If not from me, from someone else.
And also DO some of the things that are inexpensive and beneficial listed in the picture above!
Any questions?
What have you tried to help YOUR pain, if anything?
