Knee Pain Exercises

[Sandhills Golfer]

Any one have any good exercises for knee pain. Should short arcs or quad sets cause pain? If yes. Do I fight through the pain to improve? 

[mohearn]

Not a MD...

I would not fight through the pain.  yes, in the old days that's what they told you, but don't do it. I did that with rotator cuff/labrum issues, probably made it worse, had surgery.

[boogielicious]

10 hours ago, Sandhills Golfe said:

Any one have any good exercises for knee pain. Should short arcs or quad sets cause pain? If yes. Do I fight through the pain to improve? 

Having had two knee surgeries and many, many hours of physical therapy, I recommend seeing an orthopedic specialist. There are a number of things that can cause knee pain and finding out which you have is key.

That being said, the basic exercises are:

1. straight leg lifts with ankle weights, start light.
2. step ups and step downs off a raised platform.
3. lunges, forward and side
4. side step band walks, with band around knees or ankles
5. single leg squats no more that 1/2, meaning bottom of thigh parallel to ground, not top of thigh
6. leg presses not past 1/2

All the above strengthen the quads, hamstring and calf area to support the knee without aggravating the issue.

Exercises not to do without a diagnosis are:

1. leg extensions on a machine. These can really aggravate several issues like chondromalacia, torn meniscus and other cartilage issues
2. squats past 1/2, same as above and tendon injuries.

Look for proper form on line or see a physical therapist.

Lastly, ice is your best friend. The knee is really easy to ice because most issues are so close to the surface. Reducing inflammation helps healing and pain. Ice when it feels sore. Ice after exercising and ice after golfing. I use gel pack I keep in the freezer. 

[Sandhills Golfer]

11 hours ago, mohearn said:

Not a MD...

I would not fight through the pain.  yes, in the old days that's what they told you, but don't do it. I did that with rotator cuff/labrum issues, probably made it worse, had surgery.

I hear you. At the same time, I've had a frozen shoulder and a complete PT regimen. It's getting expensive to go back for the knee. Will watch it and try at home exercises. 

[pganapathy]

Perhaps the best thing you can do for your knee is lose weight.  So much less pressure on it.  But definitely get medical advice before you select your exercises

[Denny Bang Bang]

16 hours ago, boogielicious said:

Having had two knee surgeries and many, many hours of physical therapy, I recommend seeing an orthopedic specialist. There are a number of things that can cause knee pain and finding out which you have is key.

@Sandhills Golfe  I think boogie’s advice is right on.  There could be something going on in there that you don’t want to make worse (torn meniscus, torn ligament, etc.).  Best to know you’re not dealing with something serious before trying out some exercises that can help support your knee.

[Maroon88]

I too deal with bad knees. Arthritis on both from playing various sports in high school and recreational softball well into my 30s.  

A good fitting supportive kneebrace has always helped. I also rub on Voltaren (over the counter topical NSAID) before I play. 

Keeping the muscles supporting the knees strong help a ton.  The exercises mentioned above are great.  Knee extensions on a machine can be okay as long as you don't over do it. Just keep the weight light. Exercise to keep the muscles strong, but don't work out like you're body building.

[Double Mocha Man]

1 hour ago, Maroon88 said:

A good fitting supportive kneebrace has always helped. I also rub on Voltaren (over the counter topical NSAID) before I play. 

Similar here.  Torn meniscus.  Compression sleeve, knee brace, too.  And I rub Aspercreme on it prior to playing.  Whatever works.  Walking 18 again.  I don't know why I thought I could go one-on-one with LeBron James.

Edited January 15, 2022 by Double Mocha Man

[Sandhills Golfer]

3 hours ago, Maroon88 said:

I too deal with bad knees. Arthritis on both from playing various sports in high school and recreational softball well into my 30s.  

A good fitting supportive kneebrace has always helped. I also rub on Voltaren (over the counter topical NSAID) before I play. 

Keeping the muscles supporting the knees strong help a ton.  The exercises mentioned above are great.  Knee extensions on a machine can be okay as long as you don't over do it. Just keep the weight light. Exercise to keep the muscles strong, but don't work out like you're body building.

The knee brace and voltarin have helped and just giving it a break. I am see a golf related PT and working on midback (open book) exercises for better rotation and less stress on the lower back and knee. Quite interesting. If the midback doesn't rotate, the lower back and knee will over compensate.

[Zippo]

6 hours ago, Double Mocha Man said:

Similar here.  Torn meniscus.  Compression sleeve, knee brace, too.  And I rub Aspercreme on it prior to playing.  Whatever works.  Walking 18 again.  I don't know why I thought I could go one-on-one with LeBron James.

Interesting. I tore a meniscus as well. The surgeon explained clearly that the surgery was "deconstructive" as opposed to "constructive". Deep leg squats are no longer in my repertoire. Surprising that yours was caused by your one-on-one with LeBron. My knee was damaged while teaching Nick Folk how to kick field goals.

[boogielicious]

9 hours ago, Zippo said:

Interesting. I tore a meniscus as well. The surgeon explained clearly that the surgery was "deconstructive" as opposed to "constructive". Deep leg squats are no longer in my repertoire. Surprising that yours was caused by your one-on-one with LeBron. My knee was damaged while teaching Nick Folk how to kick field goals.

I’ve had both reconstructive and ‘cleaning up’ procedures. The first only lasted a few years then they went in an just made it smooth.