Knee & hip pain -- UPDATE =(

Efrizzabeth

I started walking 2-5 miles at a moderate-fast pace 5 days a week June 10th with some biking thrown in. I tried jogging twice.

I figured the bit of pain in my knees & hips would go away, but it got worse & is still around.

So I've gone to just walking an average of 3 days a week & I started varying the pace, slow to somewhat fast, & continued with the stairs & hills.

I lay in bed, sit, stand, or walking while shopping & just want to cry at times from the pain.

I'd love to be able to swim since I heard that's so much better on the joints & burns fat, but pool water & my sinuses do not get along. That's just from the scent. If I get my head under water then it's 10 times worse & my ears get involved. I'll be miserable for weeks.

What can I do for exercise?

I'm still keeping my calories between 1200 & 1600 a day for weight loss but the needle is moving slow.

Cricket

I have had the knee problems and other leg problems before. My husband has the hip problem. My knee would hurt right below the knee cap and the doctor called it chrondomalacia patella or something like that. He said I was probably exercising too aggressively and had over built one muscle from doing step aerobics. This caused the tendon under the knee cap to slide off to the side and get irritated. It took forever to get better, but the thing that helped the most was using an ankle weight and while sitting slowly lift your foot up to straight and then slowly down again. This helps the muscles to build evenly I guess, but it worked. My husband has arthritis in his hip and will one day need a hip replacement. He gets cortisone shots and learned some stretching exercise from physical therapy (which he doesn't do anymore).

I know how you feel, with the I need to exercise but it makes me feel so miserable. I myself need to do more and loose some weight. Since I hit my forties I've had problems with my muscles and joints, mainly my legs, ribcage and shoulders. In the beginning I thought I had fibromyalgia because I was so stiff I could barely walk. After years of chiropractic and seeing doctors, I still don't know what's wrong with me, but I am better than I was.

My husband and I just try to do something, even if it is just stretching. Give yourself a break if you need to, then start again. I know I need at least a day in between or my legs just give me a fit. I get this compartmental muscle thing where my calf or shin feel like the muscle is contracted and won't relax or sometimes my ankle will get sore and swell or the knee problem.

I certainly sympathize with you

Suburbanbushbabe

You should really give yourself a day between to rest. On the between days, do some resistance, weight training or cardio that won't stress your knee (ellipticals, bikes, nordic track). I had to stop running on the treadmill for a year and do PT 2 x a week because of a very painful knee that I actually made worse by using my legs and back to push a heavy load. I could only walk for that year; I couldn't wear heels and walking up stairs hurt. Even sitting for too long hurt. The right shoes can help a lot. Doing leg strengthening excercises, leg stretches, and core strengthening exercises can also help you use your leg joints more efficiently.

Efrizzabeth

Thanks for the replies.

I was looking forward to going to the gym last night for my third day of exercise this week, but I couldn't get the car started (dead battery or starter) & had to find hubby's truck keys & get the dirt off the windows to see. So I ended up running late & not being able to use anything. They close at 8 & I got there at 7:45 but someone visiting or just now moved to UT stopped me in the parking lot to ask what there is to do on the Air Force Base so late. And the gym's closed on Sunday, so there's another day shot. SIGH :roll:

I'll ask about how to use the weight machine for knees to work on the pain & see if there's anything for the hips. I know there is for the waist & butt, so maybe both of those will help.

Suburbanbushbabe

Leg strengthening exercises. They seem very simple but they worked for me.

http://www.ehealthmd.com/library/arthroscopyknee/ARK_therapy.html

http://www.sld.cu/galerias/pdf/sitios/rehabilitacion/leg-str.pdf

I also did standing leg adduction and abduction using a cable pull on my ankle, kneeling quad stretches and standing achilles stretches.

ETA - also leg press (moderate weight only!!!) with a soft ball between my knees to strengthen inner thigh and calves

wild~hair

I had severe joint pain when I was going through Paxil withdrawal. It's gone now. Are you on any meds that have that listed as a side effect?

Efrizzabeth

I'm sure my body's going through some sort of withdrawal from Wellbutrin, though I didn't see any side effects about this sort of pain. Or my body's acting out against the Chantix, which I read has side effects (though probably rare or infrequent) of such pain.

I'm waiting first for the Wellbutrin to get out of my system completely before blaming the Chantix though. I don't know how long that'll take.

Whatever the case, when I get an appointment (Aug maybe?) for hearing & balance testing (can't spell & pronounce the test), I have to be off all medications.

Snarls

Joint pain is a b1tch. I'm currently suffering from a bum elbow and I can't figure out what I'm doing to cause this soreness.

Women tend to have looser joints than men and are more likely to suffer from knee and hip pain.

For my knee pain, I found that doing squats, lunges and deadlifts really helped strengthen the muscles that support the knee. I started out very slowly, to make sure I didn't stress anything. Once I was confident in my form, I started adding weight. If you have access to physical therapy or a trainer, they really help explain how to position yourself so you don't hurt your joints.

One thing that might help for walking is a walking staff (ok ok, a glorified word for cane) or those walking poles. I've been looking at those myself. If you get a set of poles, you'll look like a professional hiker! Anyway, using these is really supposed to help take pressure off the knees, hips and lower back (which is where I'm getting it).

Have you had your feet evaluated? That's the other thing I SHOULD do, but keep putting off....my feet roll to the outside.

Ugh, exercise shouldn't hurt in a bad way. Hope you feel better.

Efrizzabeth

Castella wrote:

Joint pain is a b1tch. I'm currently suffering from a bum elbow and I can't figure out what I'm doing to cause this soreness.

Women tend to have looser joints than men and are more likely to suffer from knee and hip pain.

For my knee pain, I found that doing squats, lunges and deadlifts really helped strengthen the muscles that support the knee. I started out very slowly, to make sure I didn't stress anything. Once I was confident in my form, I started adding weight. If you have access to physical therapy or a trainer, they really help explain how to position yourself so you don't hurt your joints.

One thing that might help for walking is a walking staff (ok ok, a glorified word for cane) or those walking poles. I've been looking at those myself. If you get a set of poles, you'll look like a professional hiker! Anyway, using these is really supposed to help take pressure off the knees, hips and lower back (which is where I'm getting it).

Have you had your feet evaluated? That's the other thing I SHOULD do, but keep putting off....my feet roll to the outside.

Ugh, exercise shouldn't hurt in a bad way. Hope you feel better.

I've been eying those up too! But hubby made fun of the ones the hikers had in Zion National Park.

Suburbanbushbabe

Liz's loops wrote:

I've been eying those up too! But hubby made fun of the ones the hikers had in Zion National Park.

Who probably all have great knees

Efrizzabeth

Suburbanbushbabe wrote:

Liz's loops wrote:

I've been eying those up too! But hubby made fun of the ones the hikers had in Zion National Park.

Who probably all have great knees

Ex-act-ly!

ETA: I went to the gym & did some weights for the sore areas & to start up again with the shoulder, chest & upper back muscles I was being seen at a PT for. Then I got on the elliptical or what'cha-ma-call-it for 35 minutes & walked for 25. I'll find out soon enough how much I'll be screaming from the pain! :shock:

Snarls

Walkers Warehouse seems to have good prices on poles, I haven't purchased from them. The poles I've seen at REI are too pricey for me.

It's not a question of IF for me, just WHEN I'll be getting these. People already make fun of me for (1) walking and (2) wearing wide brim hats and a bandana (the skin on my neck breaks out in the sun) so really, what's a little more mockery. The poles have the added bonus that you can strike the smart mouth with them, or give them a good jab.

My knee is killing me today. I got bored with my usual workouts so I'm trying some new ones and I'm feeling them in all the wrong places. I REALLY have to focus on how my knee is aligned and where my weight is centered. It's too hard, trying to think about these things AND move at the same time!

Anyway, if I cave and buy some poles, I'll try to remember to post a review on whether it's worth it.

Suburbanbushbabe

Castella wrote:

The poles have the added bonus that you can strike the smart mouth with them, or give them a good jab.

:LMAO

Snarls

Ha ha, it's no joke! There are even classes and DVDs that show you how to beat someone up with your cane!

The only thing missing on those poles is a place to put your coffee mug.

Liz, do they have a mini tramopoline/rebounder where you do PT? That might be an option. I don't know how to get the most out of them, my parents had a cheap one and it made me nauseous! Now they have a treadmill and a recumbant exercycle (which no one uses ). I'd try one out before buying.

Efrizzabeth

I can't drink coffee anymore & sometimes not even soda without wanting a cigarette to go with it. And since I've been 35 days quit, I don't need any walking poles with any mug/cup holder on it!

I like the idea though of playing "whack a mole" with the first person who opens their pie hole!

I was done with PT the last week of June. If I do have vestibular problems, I may be referred back to them since it's a Dizziness & Balance Center. But I haven't seen a tramp there. :?

Though today is worse than yesterday was I have to get back to the gym! I'll probably do a bike today & walk to cool down again. Next time I want to try one of the stair machines though I'll probably have a coronary on it!

Efrizzabeth

I'm slowly getting better! I've been using the weight machines for all major muscle groups. If I skip the weights & just do the treadmill or cycle first or don't do the weights at all, I can feel it in my hips & knees! But it doesn't seem to matter if I use the weights before or after the elliptical or at all. That machine is so much easier on the body!

Snarls

Well, for what it is worth...I now have a pair of cheap ($15 each) walking poles. I would not purchase these online without scrutinizing the return policy.

My poles didn't work so well for me. They did work my forearms, which was nice, and made it much easier to walk at a brisk pace. They also helped my lower back. I'm not sure about my knees.

My problem was the shock to my wrists which are pretty cranky. The poles seemed to work fine on a dirt surface, but on concrete, the shock was substantial (and they have a shock absorbing feature). I wasn't slamming them down either. So to really get into this, I would need to research different poles and find a set that work well on unforgiving surfaces.

Sex appeal is even lower than a bike helmet (which everyone should wear regardless) (but only when you're on a bike). My poles fall closer to the geriatric cane look than to the Nordic Olympic Athlete in Training look.

I did feel pretty feisty. Like, 'You got something to SAY, bub? Yeah! I didn't THINK so!"

wild~hair

Castella wrote:

Sex appeal is even lower than a bike helmet (which everyone should wear regardless) (but only when you're on a bike). My poles fall closer to the geriatric cane look than to the Nordic Olympic Athlete in Training look.

Duly noted.

I've actually been guilty of this. When in the city, running into a convenience store to quickly buy something. Sometimes it's just easier. :oops: Oh dear.

CurlsinDC

I'm a personal trainer and I have three clients that have bad joint pain. Have you been to the doctor? One of my clients were advised surgery. And two of them are doing physical therapy. In terms of excercise, I second non-impact cardio! The eliptical is fantastic for problems such as yours. Just make sure you start at a low resistance and increase steadily, over long period of time. I also want to recommend stretching before all excercise.

Efrizzabeth

Castella wrote:

Sex appeal is even lower than a bike helmet (which everyone should wear regardless) (but only when you're on a bike). My poles fall closer to the geriatric cane look than to the Nordic Olympic Athlete in Training look.

Then I should be able to attract myself a nice looking 90 year old?

IndianCurlyGirl wrote:

The eliptical is fantastic for problems such as yours. Just make sure you start at a low resistance and increase steadily, over long period of time. I also want to recommend stretching before all excercise.

I noticed that when on anything other than the track or treadmill, my knees & hips hurt less. :?

Efrizzabeth

I just got the results of my lower back MRI, which I had because my doc thought something might be going on with that (as in pinched nerve) leading to the hip & knee pain.

I have mild (to moderate?) osteoarthritis & have to set up an appointment with my doc to discuss it all.

I'm 41. The excruciating pain started when I was 40. Although, I've had hip & lower back problems for MANY years before. I thought the hip pain was all due to me giving birth naturally to a butterball turkey (9.5 lbs) 19 yrs ago. I thought the lower back pain was due to poor posture, weight, smoking...

What in the hell else can go wrong for me?! :sad5: :sad11: :sad7:

Cynaminbear

((hugs))
I'm sorry you're dealing with this. I hope your doctor can help you find solutions to slow it down, or even stop it in it's tracks. I also hope he/she's able to help you manage the pain.

Snarls

Have you checked out a rebounder (indoor exercise trampoline)? Some people love them and you can get workouts designed for them. You can jog and stuff on them without hurting your knees.

They make me nauseous so I don't know much about them.

I think you can also burn a lot of fat on a rowing machine. Are you able to use recumbant exercise bikes? Spin cycles are also great for burning fat but you wouldn't want to do the standing spinning.

Another plug for the walking poles! Using one of these on snow and ice packed surfaces is really dandy for avoiding wrenched knees and ankles...and spills.

Efrizzabeth

I saw a pain management specialist who wants me to seek physical therapy. I'm waiting on the approval for that to come in the mail, if they put in for it or are waiting for me to do so with my "insurance co", though they're supposed to.

He thought the Flexamin I was taking for over a month or two is just expensive snake oil. So I stopped taking it. I also stopped because I thought it was hurting my stomach.

Then I stopped going to the gym while recovering from my gallbladder surgery, which may be why my stomach was hurting. That or I have an ulcer brought on by worrying & aspirin use. I'm going to quit taking aspirin for a while to see if that's what it is.

But the hip & knee pain went away until I started a lot of walking & standing in stores looking for the perfect Christmas gifts. So now I'm wondering if the pain was from exercising, walking & standing incorrectly, like the pain mgmt specl & my dizziness/imbalance therapists thought. :?

Snarls

I hope the PT gets approved and you get a good therapist. I know that my posture isn't right because I get a lot of back pain if I stand for more than 15 minutes.

Why don't they teach us how to stand and sit and walk properly in school?! At least for my generation, they didn't.

Lately I can hear my knees grinding. It's loud. They don't hurt, but the sound they're making doesn't bode well.

Anyway, PT sounds excellent. Much better than my hit or miss approach (which is mostly miss!)!