Knee Cap Pain and Crunching; Part 2

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?

Modify Activities

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. 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.

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4 Responses to Knee Cap Pain and Crunching; Part 2

  1. Paul Warren October 28, 2013 at 3:53 pm #

    I have knee pain from an old sports injury. It has been bothering me a lot lately. What should I do at this point?

    • Barbara October 28, 2013 at 7:55 pm #

      Depending on how long ago the injury was, it is possible you could be developing post-traumatic arthritis. It’s the same as osteoarthritis, but it’s due to an injury as opposed to a genetic predisposition to having arthritis.

      Firstly, if your knee is swelling, locking or giving way, you probably should just go ahead and see a local orthopedic surgeon.

      But if it’s just aching and limiting some of your activities, or it bothers you when you get in and out of chairs or when you get up in the morning, or when you go to sleep at night, these can all be signs of early arthritis. Focus on activities which might be causing some of your pain. I like to categorize pain in three ways: Pain while you’re doing something, pain after you do something and pain the next day. If something hurts while you’re doing it, you should cease and desist from doing that activity, at least temporarily…maybe forever (especially if it’s squats…because if you’ve read my blog before, you know how I feel about those exercises which contribute to paying for at least two years of my children’s education). If it bothers you the evening after you’ve done some particular activity, you should modify that activity somehow. If you run 5 miles and it hurts the evening after running, perhaps you should only run 3 miles and don’t run on consecutive days. And finally, if it bothers you the next day, you should also make modifications.

      So anytime I have pain and there are no bones sticking through the skin, no pus or blood running out of the area of pain and the pain is not associated with shortness of breath, then my first action is to think of what I’ve been doing that might have caused the pain and figure out how to modify the activity so that I no longer have pain. Then if it keeps hurting despite my efforts, then I make an appointment to go see myself…

  2. Hegwynne September 28, 2015 at 10:16 pm #

    Just one tiny little issue I have here. Please, do NOT use the handicap bathroom unless you are truly handicapped. I am. I cannot get up and down on a conventional toilet with no bar. I even have one in my home along with the raised toilet. I’ve had rheumatoid arthritis since I was a kid way back in the Stone Age. I have bursitis in my hips, a knee that needs replacing (thanks to those 4″ heels…oh to do that over lol) and I have periphreal neuropathy with severe leg atrophy. I need (and others like me and worse) need that bathroom way more than the 20-something I see coming out wearing six inch heels practically sprinting out the bathroom. Or young children with no physical limitation. While we’re standing out there trying to do the pee-pee dance with bad legs 😉

    • Barbara September 29, 2015 at 8:00 pm #

      Thanks for your comments!

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