Knee pain? Just walk it off.
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Got knee pain?
Pain pills - prolonged use of NSAID (like Ibuprofen) eventually worsens the pain/disability, contributes to the progression of arthritis, and increases the likelihood of needing knee replacement surgeries later.
Cortisone shots - repeated use yields diminished returns on pain management, may also be toxic for cartilage, correlates to higher probabilities of knee replacements later, and if it leaks outside the joint can raise blood sugar levels.
Meniscus surgery - randomized placebo trials show no meaningful difference on pain management of knee function between those getting real meniscus surgeries and those getting sham ("placebo") surgeries after one year, but ten years after, those who got real meniscus surgeries show higher rate of new or worsening arthritis and more knee replacement surgeries.
Sit and rest - least effective and most detrimental; the more you sit or just lie around, the more you end up with arthritic knees.
Walk - the only winner identified in the article. "Those who walked for exercise, whether often or occasionally, were far less likely during the subsequent two years to develop new pain or worsening joint degeneration than non-walkers."
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I'm not surprised. The orthopedic surgeon who did Mr wtg's knee replacement said it was likely that the meniscus surgery he had fifteen years prior probably caused the knee to eventually fail. And he used to take aspirin or ibuprofen on a regular basis for arthritis pain.
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I think it depends on the individual both in terms of a patient having the right of autonomy to make medical decisions for same in consultation with their doctors and also in terms of the fact that each individual's body is different and will behave differently.
But don't get me wrong. I don't want to be whistling past the graveyard.
I think I'll make a route in my neighborhood and try to work up to walking it 1x, 2x, 3x, 4x, and 5x a week.
We have a new renovated, heated pool.
I like it a lot, but getting that much chlorine absorbed into my skin doesn't help me at all, so I use it rarely.
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Walking is OK but you're still putting weight on the joint. Ellipticals and bikes are better, plus resistance training to strengthen the supporting muscles, tendons and ligaments. My left has been bone on bone for years now with no pain. Best not to put your body weight on the joint.
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@mik I want a fresh water swimming pool.
Swim, no pressure on joints, don't take a chlorine bath.
Well, that's one of my materialistic fantasies.
As to gym-- not going to one unless someone were to physically drag me to one and even then I'd escape and make a run for it (no pun intended).
As to exercise machines-- I like this idea. I want to do it. Now however my living room is filled with indoor furniture, patio furniture, 3 coffee tables I need to get rid of, and one bedroom door. I actually slammed it permanently open and unable to open more as well as close. In short, I bent the hinges.
I had to free it and store it in the living room. It's big (tall) and solid (not technically solid wood but made with thick and heavy wood panels).
I don't remember why I lost my temper.
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You might have a salt water pool where you are. They have a lot less chemicals.
Maybe. It wouldn't be a municipal facility but you could be right. I'll check.
I meant to say something about our beaches.
Note: If a Florida vacation is somerhing you want to take or more likely take your family on then listen carefully.
The beaches here had more industrial pollution (development run off, agricultural run off, same as HI) than people wanted to think about way back when, let alone now.
There is red tide occasionally, although nothing like that one year when it made the beaches look like a hellscape.
People should also know the flesh eating bacteria found in ocean water that people might/ should associate with the Tropics is rampant up and down the west coast of Florida.
I don't know when it got this way, but the problem is pretty severe.
Yeah, and sharks.
I don't go to the beach.
Of course I did way back when, but never again.
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I do full squats. The squats relieve the pain in the knee that has had meniscus surgery.
One reason I have a dog is dogs require walking. I also do stretches for that knee. Have a recumbent trike I have not been riding much since starting prednisolone following eye surgery. -
Walking may help - but ONLY if one has the right shoes. One can really cripple one's self in the wrong shoes, especially if putting some distance on the shoes. And not all of us have the same geometry, especially for women.
in the wrong shoes
Trying to find women's shoes that work for me is one of the most frustrating things....
I need a wide toes box, most shoes taper too much.
I need either a good heel rise (but not heels! something like 15mm drop), or else a deep heel cup to accommodate a lift. Most shoes, like walking shoes, running shoes or other exercise shoes, don't have enough heel drop and the heel cup is too narrow. And stack height. I don't need extra cushion underfoot, I don't need a high stack height.
I also need a reasonably stiff sole, not one where you can easily bend the shoe in half.
These shoes do not exist.
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Back to @axtremus 's OP... I have osteoarthritis in both knees. I do (shallow) squats, a whole set of legs exercises lying down, ride the exercise bike almost every day. Take the stairs up every chance I get.
I have the ongoing problem with my foot/heel/achilles, so I can't walk long distances, I can't run or jump. And, like the findings about knee surgery, I suspect that the surgery that's being recommended for me is something to avoid at all costs. (that's a topic for another post)
But all the things I'm doing for my knees really help.
Not moving is the kiss of death.
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My best friend in college said something on this general topic that has stayed with me.
He said-
"Life was not meant for stasis".
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Re: shoes
Yeah, every foot is differ, etc. I have standardized on Skechers myself, really good cushioning and shock absorption, good arch support, very comfortable (to me at least, especially for lots of walking and lots of standing), and easy to find âwide widthâ sizes.
Re: @shirokuro on âTrying to find women's shoes that work for me is one of the most frustrating things.... I need a wide toes box, most shoes taper too muchâ
Maybe try menâs walking/running shoes? For professional settings I understand you need the shoes to look like womenâs shoes. But for walking/exercising, probably no one would notice if one wears the shoes of the âwrongâ gender.
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@shirokuro I admire your positive attitude!
I need to be more positive, and whatever I do, I need to develop better discipline and consistency.
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Re: shoes
Yeah, every foot is differ, etc. I have standardized on Skechers myself, really good cushioning and shock absorption, good arch support, very comfortable (to me at least, especially for lots of walking and lots of standing), and easy to find âwide widthâ sizes.
Re: @shirokuro on âTrying to find women's shoes that work for me is one of the most frustrating things.... I need a wide toes box, most shoes taper too muchâ
Maybe try menâs walking/running shoes? For professional settings I understand you need the shoes to look like womenâs shoes. But for walking/exercising, probably no one would notice if one wears the shoes of the âwrongâ gender.
@Axtremus Sadly, usually men's shoes don't fit me right.
The other thing that happens is I find some shoes that work for me, and they stop making them, or they change something about them so they don't work any more.
That happens a lot actually. Like when the company changes its formula for lotion or shampoo, and suddenly the product that I used to love now smells annoying....
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Sorry, late to get back to this - and Daniel's question. By way of a story, I bought a pair of Bally shoes on the recommendations of an acquaintance many, many years ago. In almost no time, I was having knee pain and thought I was about to become a cripple. Everyone's feet and gate and angles are different. it is best to get evaluated for the type of shoe that will work for you. They do that at running stores - and some stores that do hiking. AND, it sometimes takes some experimentation. For older folks, there's other issues - which is that at some point it's common for people to start to shuffle walk - and this makes a person more prone to tripping and falling. Some people develop a type of neuropathy that results in less sensation in the bottom of the foot - which also can lead to problems. It may be wise to see a podiatrist or someone who specializes - for ultimate assistance. Right now, I'm using Merrill Moab hiking shoes for much of my walking. They're heavy as hell - and probably don't give me any feedback as to what I'm walking on. On the other hand, I'm still running - and the calves, ankles and feet are doing Ok - knees are a starting to be a little more risky. I'm doing increased work to help them.
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SK, have you considered seeing a podiatrist? I finally did and he solved a lot of problems in one visit.
In my case all it took was the right pair of $65 insoles and a shoe stretcher gadget from Amazon.
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Article on a few new approaches to treating knee arthritis by some manner of "regrowing" (parts of) the knee:
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