I was just having this conversation with my mom the other day. She is in her late 60's and was telling me how much she loves walking, but after a certain minute or mile, her knee starts to bother her.
I explained to her sometimes muscle strength can be a little better for the muscles that help with activities like walking, dancing, running - whatever it may be! We went over some knee strengthening exercises as well as hip and I gave her a few tips. She seemed to put it to use right away and so far, I've heard good things!
My question for you is, do you feel like you have to stop an activity due to pain?
If so, what is the pain and what is the activity?
Maybe I can give my 2 cents and provide some video feedback!
-Dr. Leada, Physical Therapy Guide
Ankle strength is super important for things like running! Previous history of foot/ankle injury can certainly impact this as well. I always recommend regularly addressing the calf muscles (bent and straight knee calf raises), and any single leg activity from single leg RDLs and squats to simple balance to help keep this in check!
I have fat pad atrophy on both feet and have had to modify my workouts. I am having difficulty finding activities to do that don’t put pressure on my feet. I have eliminated all high impact activities and trying to do yoga (which may or may not be the right activity). Any suggestions?
Absolutely @KarenF! I actually have a few suggestions for you.
1) Shoewear/orthotics: Shoes with a a bit of a heel instead of a flat (running vs. barefoot) shoe can help shift the weight to the forefoot and contribute to a little slack in the Achilles tendon. This might help put less pressure on the heel. You can also try inserts likethese which can add to cushion under the heel as well.
2) Activity: cycling, biking, elliptical are all great options if walking/running are limiting for you. I would also be mindful of your weight when you stand for weight training/yoga. Try to tune into where the majority of your weight is. Are you standing with mostly "relaxed" knees and your weight on your heels? Or are the knees slightly unlocked, with the whole foot making good contact with the ground? This might take some training & exercise, but there are definitely ways to make this easier.
3) The last thing I'd suggest is using machines in the gym for weight training like the leg extension, hamstring curl, and upper body. These are all safe and help to maintain muscle mass which will make life easier!
Let me know if you have any questions! I'm so glad you asked.
This is a tricky one. I think it's wise to reduce the activity that is causing pain, since pain is usually a warning signal from the body that we need to listen to. But unless it's really acute pain, I believe it's good to keep some level of activity, modified if needed. And treat and strength the problematic area and/or the root cause of the issue - which may be a different area. For example weak hips can make knees work harder and create issues in the knees, even if the hip is the cause. We need strong muscles, joints, etc. to support our activities, and stopping completely is going to make them weaker and worsen the problem in the long run - even if it provides relief in the short term. So it's really matter of balance between stress and rest. And always see an specialist if the pain persists, who I am not 🙂
@StrongIsabel I was smiling the entire time I read your comment. Thank you for saying this. You are absolutely correct!! Modified rest is our new way of preferred "rest" which just means keep moving, but not in ways or intensities that hurt (excessively). I love it! TBH, that mentality has actually been proven to improve outcomes with things like back pain and soft tissue injuries! 🙂