Okay, so you might be getting tired of me telling you to change the way you’re doing things, but I’m going to tell you to change the way you’re doing things that hurt you. If you come to see me for a cut on your finger, you’re not going to question me when I tell you not to rub your finger against things. Why question this?
Stairs: The first thing I’m going to tell you to do is to modify the activities that hurt you. If it’s climbing stairs, I’m going to tell you to diminish stair climbing or to somehow lessen the effect of stair climbing on your knees by using the banister. Take elevators and escalators rather than the stairs. Keep a hair brush, deodorant and toothbrush in the downstairs bathroom so you don’t run up and down the stairs for those activities. Yes, stair climbing is exercise, but if you’re having pain, trust me, the benefits don’t outweigh the risks.
Chairs: You can’t stop getting in and out of chairs, but you can use the arms of the chair to help push yourself out of the chair. Your knees will reap the benefits from getting in the habit of decreasing this stress by pushing yourself out of the chair. The toilet is a chair you get in and out of many times a day. And it’s a low chair. Convert your master bath toilet to a handicap or “comfort height” toilet. http://drbarbarabergin.com/elevated-toilet-seats/ Use the sink or cabinet next to the toilet to help yourself up. Put in a stainless steel bar for that purpose. Use the handicap toilet in public places. This is a serious, potentially life altering condition. Do what it takes to make it better!
Squats: I’m going to tell you to stop squats and frankly, my advice is to never do them again! Find another, less stressful way to strengthen your legs. Ride a stationary bike, swim or walk. Do straight leg raises and hip extensions against resistance. These exercises are adequate for strengthening the legs on an average person. Sure you can do some lesser form of the squat if you must. I’ll go over those a little later. But for me to do that will be like your primary care doc telling you some okay ways to enjoy sugar. Better to tell you not to eat sugar in any form.
Next time; Some specific ways to strengthen your leg when you have this problem.