Quote:
Originally Posted by channing28270  I am new here. I am suffering from chronic Pain. I am having very bad knee pain that has been diagnosed as petellofemoral Pain syndrome up to where I am having a hard time with major pain when I try to bend down to sit on the floor, do cleaning duties at work that require a lot of bending like cleaning the lower oven and cleaning the refrigerators. I also have a lot of pain when I go up and down stairs. I also am finding myself to have to grab on to things like handle bars when I use the bathroom or a table when I get up from a chair, etc. I have some questions my question are:
1. Does anyone else suffer from very bad knee pain that has been diagnosed at petellofemoral Pain Syndrome that can relate to me?
2. What can you do if this knee pain does not go away because I am wanting to get better from this and am in a lot of pain?
If you know the answers please message me.
CHANNING |
There are some things you can do to help your knees feel better short term and long term. Avoid higher impact physical activities and switch to lower impact ones like swimming, elliptical machines, etc. for exercise. However, you do need to exercise your knees!!! Strengthening your muscles around your knees will relieve some of the pain.
I also recommend seeing a foot doctor. Something as little as arch support, or even better, a custom orthotic insole can be of huge help in relieving some of the pain.
For pain right after activity, some ibuprofen and ice for 10-20 minutes is a good idea.
1. Quadriceps strengthening: isometrics. Position yourself as shown above. Hold your right leg straight for 10 to 20 seconds and then relax. Do the exercise 5 to 10 times.
2. Quadriceps strengthening: straight leg lift. Position yourself as shown above. Raise your right leg several inches, and hold it up for 5 to 10 seconds. Then lower your leg to the floor slowly over a few seconds. Do the exercise 5 to 10 times.
3. Iliotibial band and buttock stretch (right side shown). Position yourself as shown above. Twist your trunk to the right and use your left arm to "push" your right leg. You should feel the stretch in your right buttock and the outer part of your right thigh. Hold the stretch for 10 to 20 seconds. Do the exercise 5 to 10 times.
4. Iliotibial band stretch (left side shown). Position yourself as shown above, with your right leg crossed in front of your left leg. Hold your hands together and move them toward the floor. You should feel a stretch in the outer part of your left thigh. Hold the stretch for 10 to 20 seconds. Do the exercise 5 to 10 times.
5. Hamstring stretch. Position yourself as shown in the left-hand drawing above. Bend your left knee. Grip your thigh with your hands to keep the thigh steady. Straighten your left leg in the air until you feel a stretch. Hold the stretch for 5 to 10 seconds. Do the exercise 5 to 10 times.
6. Hip adductor strengthening. While sitting, squeeze a rubber ball between your knees. Hold the squeeze for 5 to 10 seconds. Do the exercise 5 to 10 times. (If you don't have a ball, put your hands or fists between your knees and then squeeze.)
7. Hip abductor strengthening (left side shown, front and side views). Position yourself as shown above, standing on your left leg with the knee slightly bent. Slowly raise your right foot about 30 degrees, hold for a few seconds, and then slowly lower the foot and straighten both legs. Do the exercise 10 times. Don't let your pelvis tilt (be crooked), and don't let your knees turn inward during bending.
8. Hip and buttock stretch (left side shown). Position yourself as shown above, with your left leg over your right leg, and place your hands over your left knee. Pull the knee slightly toward you while sitting up straight. Hold the position for 20 seconds, and then rest for several seconds. Do the exercise 6 times.
9. Calf stretch. Position yourself against a wall as shown above. Keep your left heel on the ground to feel the back of the leg stretch. Hold for 10 to 20 seconds. Do the exercise 6 to 10 times.
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