Knee pain. It can be debilitating. Swollen, throbbing, burning knees. Does this sound familiar? Constantly aching when walking, climbing stairs and sleeping.
I would secretly like to brag my knee pain resulted from an injury while playing an elite sport. Sadly, it’s just arthritis. The most common complaint with knees.
I consulted a guru knee surgeon, the go-to surgeon for the football stars. He took one look at the MRI scans and booked me in for an arthroscopy surgery. Removing arthritis from under the kneecap should stop the pain.
Unfortunately, the surgery had no effect. Nothing. The pain was still there.
He then suggested a natural, conservative approach to stop the inflammation and pain. Not sure why he didn’t recommend this before surgery. Seriously! I would assume the conservative approach comes first. Isn’t surgery the last option? Obviously not.
He said there are 4 ways to stop knee pain, and you have six months to implement them.
Seriously! Six months. How was I going to start exercising when I was in so much pain? How can I strengthen the knee muscles when I cannot kneel or walk upstairs? This sounded ridiculous.
I had no choice.
For six months I worked hard to implement the 4 steps. To my amazement, they worked. I’m now pain-free. Here are the secrets;
You have to lose weight
Carrying excess weight puts pressure on the knees and joints. It can cause the knee to deteriorate quicker.
1 pound of extra weight you carry results in 4 pounds of pressure on your knees.
This is crazy! If you are overweight the amount of pressure you place on your knees is insurmountable.
The surgeon suggested I lose weight, and I would see a remarkable improvement.
I lost weight and pain. Amazing!!!
Here is a link to a post on 5 simple habits for losing weight. https://mycozysundays.com/5-habits-for-losing-weight/
You must exercise
Exercising is vital not only for your entire body but also for the muscles and joints. The surgeon suggested;
- Power Walk every day
- Swim three times a week, only using your legs
- Clinical Pilates twice a week to develop the knee muscles
Power walk on a flat surface.
At first, this was overwhelming. I could hardly walk a few steps. The thought of walking seemed impossible.
I took it slowly. The treadmill became my friend. Over time I was able to increase my speed and incline.
I now power walk for 1.5 hours on most days. Only on a flat surface.
Swimming is fabulous for improving muscle strength. There is little pressure on your body while in the water.
Concentrate on keeping the knees straight. Kick from the hips while holding a kickboard.
My legs became strong and toned. I could feel the muscles around the knees strengthening.
Over six months I had developed the muscles in the knees again.
With a Physiotherapist work on strengthening the muscles in your legs. The Pilates reformer table is excellent for developing strength and building muscle.
Wear the correct shoes
Review all of your shoes. Make sure they are the proper fit and are supportive.
Getting the correct sneakers is imperative. Sturdy and supportive that fit correctly. If you do not have the right shoes, you will do more damage to your knees.
Wearing high heels look fantastic, and your calves and ankles look amazing. However, constant wear shortens the calf muscles and affect your knees and feet.
I only wearing high heels on the weekends so that my legs have a break.
Avoid walking up stairs
Walking up stairs puts pressure on your knees and can create more damage. The more stairs I took, the more pain I would have 20mins afterward.
Until your knees are active again, take the lifts.
Knee pain can be prevented when you know the secrets. The natural, conservative approach to stop the pain includes losing weight, exercising and building your knee strength. While ensuring you are not taking the stairs and you have the correct shoes on.