I have bilateral osteoarthritis in my knees and both ACL’s are replaced. For me I get dry needled once a month at a PT office, enjoy gel injections every six months and for squats I stay right at parallel or slight above to decrease my knee wear and tear. Another helpful tip is using a lacrosse ball to loosen/mash your calf, hamstrings, quads and glutes up. It is a love/hate relationship, lol. I also take ice baths a few days a week.
I hope this was helpful.
Health and Wellness Coach
Rest is important, and so is strength training with good form! To make sure your knees are supported, work on your quads, glutes, hamstrings and calves. Make sure you have good and equal internal and external rotation in your hips and train both movements to keep your hips mobile. Practice jumping with an exercise band below your knees and don’t let your knees fall together—it helps with making sure your glutes are working while you jump so you don’t fall into bad alignment. When in doubt, have a physical therapist or other movement professional watch you perform the movements that bother you—or video tape and watch them yourself! You want your knees and ankles to stay stacked during a jump.
hope this helps!
Jesse G, Doctor of Physical Therapy
I drink ZYN as a recovery drink. It’s got a lot of turmeric in it. It has replaced my need/ desire to take Advil after hard workouts. I also use a theragun instead of a foam roller. And yoga, once or twice a week. Oh - also when I cut out inflamotories from my diet ( such as cows milk) it eased up a lot. Your body may like many options, or just one to help it feel better after workouts. Good luck and rest days!
I see I'm late to the party, BUT just in case..! I am a physical therapist and performance coach. The way I protect my own knees (8 surgeries on one knee from one injury) and my clients knees is through hip strengthening. The knee is a hinge joint, so it follows wherever the ankle or hip or (un)intentionally putting it. Good strong hips are step one to really protecting the knees long term.
Physical Therapist here.The knee is a joint stuck between a foot and ankle and a hip. Knee pain is often a clue that you’re lacking mobility and/ or strength above and below. A lot of women don’t respond well to HIIT esp in peri- and post menopause because increased stress and inflammation. You may respond better to moderate to low impact. I have pretty significant osteo in one knee. Hyalurinic injections help lubricate the joint but you have to use that window of opportunity to build strength th and mobility to make them worthwhile. Hope that helps 🙂
I agree that looking into good shoes and stretching/rest/recovery are important. I’d also suggest looking into a Glucosamine + condroitin supplement. They have a few great options at Costco. This suppplement has been shown to aid with joint damage and prevent joint damage from happening! As someone who has had a number of joint issues, I can attest to the fact that, when taken daily and as directed, definitely helps! Best of luck to you
Anjee Barber MS, RD/LDN
Registered Dietitian and Personal Trainer
I get a massage once a month! I am lucky that I teach a class called roll and release, which uses trigger balls and foam rollers...so although I have to teach I get to demonstrate a bit which really helps. Rest is my favorite of all...when my body says rest I rest. A double hip replacement and a breast cancer survifer,, teaching fitness and yoga for 42 years...REST!
first of all how old are your shoes? That is usually the first question. I ask my personal training clients, because that seems to be the cause most of the time all the shoes, lose cushion, and if you pronate or supinate too much that will change the stress put on your knee.. And also doing low impact exercises, of course and more effective exercises for your legs like a wall bridge. What are you doing to alleviate the pain daily? Example : low, inflammatory diet, sleeping well, when you sleep well, the glial cells in your brain take away the inflammation , and stress in your life. Stress contributes to pain because as you eliminate stressors you eliminate pain.
This is a big one for me. Knowing that the loss of estrogen really affects you in the perimenopausal years as far as joint pain. I’ve had ACL surgery and bilateral hip impingement surgery. And I find heavy, lifting, which is so needed, is really doing a number on my hip joints. Things like mountain climbers hurt Burpee’s hurt. And even climbing steep hills on my bike hurts. I’ve decided to find a physical therapist to specializes in menopausal women. And I think I found one!
I have a bad knee and can no longer do HIIT. Instead I take long walks or hike at medium elevated places. I also do treadmill as I can control the elevation. That along with strength exercises keep me going.
Hi Kameelah, I'm a Pilates Instructor and Melt Method instructor for 12 years. I used to suffer with knee and hip pain in my fifties. Since I started doing active recovery methods after each workout, plus I take days off or rotate my activities, I don't have knee or hip pain-:) The best active recovery method I know and love is the Melt Method!! www.melthmethod.com
It has saved me hundreds of dollars in PT and other body work. I still love my massages, but now I go when it suits my pocket book, not because I can't get through my week without it.