Knee Pain

[bello19]

Hii,

Sorry for the late reply.. was a bit busy.

Anyway,
From what I understand in your description is that, your discomfort is most likely muscular related.
I would like to recommend a couple of exercises in addition to your existing ones and advise you to begin application of any kind of hot packs on the affected areas for a duration of 20 mins each knee 1-2 times a day for 5-7 days.

Exercises:
1) Knee Press - in a supine / long sitting position, place a towel roll (3-4 inches in thickness) under both knees and apply a downward pressure with your knees; 5- 10 sec hold x 10 reps

2) Knee Extension - Sit on a chair or high table and extend your knees (one leg at a time) trying to avoid back tilting backwards; 5- 10 sec hold x 10 reps
(you can begin with a 5 sec hold and gradually increase the duration to 10 in both exercises when you start noticing improvement in pain)

There is one more question I'd like to ask you, (Legs Extension by raising each leg up) this is one of the exercise you mentioned that you currently perform, do you feel any pain or stretch in the back of your thigh / low back whilst doing this?

Hope this helps.. do let me know.

Hello,


Thanks for your reply, and sorry for the in convenience I have caused by not mentioning anything


The nature of the PAIN is, just a bit of uncomfortable PAIN when I have fully bent my knees until
I can touch the ground, the pain is coming from the front Knee Cap, and just around the back where the bent mechanism is


My Left Knee and leg feels very heavy when trying to take a maximum bent, but bending my right knee, feels more smooth



I have a history of Lower Back Pain, then few years later, I got Right Heel Pain, which was caused by my Lower Back,
my Right Heel Pain is better now, my Lower Back Pain is better too, but I still feel my Lower Back is not 100% OK


I had this Knee Pain since 11th September 2020


I don't see any swelling / redness / restricted range of motion


The nature of the pain, maybe just PAIN, only when I fully bend my knees to the maximum, until I can touch the ground, because I bend my knees to pick up things and etc, so that I don't hurt my back


There is no other health issues I suffer from, I am 100% healthy, but I am a bit over weight, but been a bit over weight for a very long time


My occupation is IT, I am working from home, I do work sitting and standing, to avoid
Back pain due to long sitting times

[Gayan@1984]

Hi,


Thank you for replying back to me and helping me, I really appreciate you helping me


I will try the exercises you gave me, they look very helpful to me



And referring to your question (Legs Extension by raising each leg up) this is one of the exercise you mentioned that you currently perform)
I do not feel any pain, only a week ago, when raising my right leg, I felt a very small mild pain for only 2 seconds, after I have fully extended my right leg, I felt no pain



At the moment, my left leg, does not feel smooth when raising my left leg, and kind of feels very heavy when raising my left leg, but there is no kind of pain, it feels more like, does not have 100% flexibility, its kind of hard explaining, but I hope you understand what I am saying


My Right leg seems to feel better and smoother than my left leg, my right leg seemed to be a little bit better than my left leg, but still bending all the way
down until I can touch the floor with my hands, this position is still hard, since I get pain


If you want to know more information, please do not hesitate to ask


Please stay safe and well


Kind Regards

Gayan

- - - Updated - - -

[bello19]

Hii Gayan,

Thank you for your kind words.. much appreciated

Well, coming back to your knee issues.. It looks like you have a bit of tightness in your left leg, which could be the reason of heaviness or lack of flexibility as you claim.
Do you have a tendency of folding or keeping your left leg bent from the knee / hip more than the right ?? (you would need to contemplate over this a little, coz sometimes people develop a habit of certain postures in their daily routine without realising)
In case you do, that is one aspect we can work on a few days later once there is a decent amount of improvement in your current pain.

(Legs Extension by raising each leg up) - regarding this exercise, please make one slight change while performing this i.e. whilst raising each leg, only raise it to the point that doesn't give you any kind of discomfort at low- back level whatsoever. The stretch effect you feel at the back of the thigh / calf is fine but there should be no pain in the back.

Do get back to me after about 5-6 days to discuss your condition.


Regards,
Bellona.

[Gayan@1984]

Hi Bellona,


No worries, I will let you know how I go


Referring to (Do you have a tendency of folding or keeping your left leg bent from the knee / hip more than the right?), yes, I do find it hard to keep it bent, in fact, I don't think I can go all the way to keep my left knee bent, I hope I understood your question properly, if not, please let me know


And thanks again for your kindness and caring, this means a lot to me


Kind Regards
Gayan

Hii Gayan,

Thank you for your kind words.. much appreciated

Well, coming back to your knee issues.. It looks like you have a bit of tightness in your left leg, which could be the reason of heaviness or lack of flexibility as you claim.
Do you have a tendency of folding or keeping your left leg bent from the knee / hip more than the right ?? (you would need to contemplate over this a little, coz sometimes people develop a habit of certain postures in their daily routine without realising)
In case you do, that is one aspect we can work on a few days later once there is a decent amount of improvement in your current pain.

(Legs Extension by raising each leg up) - regarding this exercise, please make one slight change while performing this i.e. whilst raising each leg, only raise it to the point that doesn't give you any kind of discomfort at low- back level whatsoever. The stretch effect you feel at the back of the thigh / calf is fine but there should be no pain in the back.

Do get back to me after about 5-6 days to discuss your condition.


Regards,
Bellona.

[bello19]

Hi Gayan,


Thank you very much once again for your appreciation .

Referring to (Do you have a tendency of folding or keeping your left leg bent from the knee / hip more than the right?), yes, I do find it hard to keep it bent, in fact, I don't think I can go all the way to keep my left knee bent.
What I actually meant by that question was, do you keep your left knee / hip bent more often than the right?
Nonetheless, the answer you provided is also worthy of information.

I do hope you get better in the coming days and we can pick up from there.

Take care and stay safe..


Regards,
Bellona

[Gayan@1984]

Hi Bellona ,


Thanks for your kindness and caring, and I am keeping safe, I hope you are too

Regarding your question (do you keep your left knee / hip bent more often than the right?), I do not keep left knee / hip bent more often than the right

I am doing the exercises you have told me, and I can see some improvements, but I still cannot bent all the way to the ground, until I can touch the floor

Is it necessary to see a Physio for some physical treatment?, or should I just wait for few weeks and see how I go?


Please take care and stay safe


Kind Regards
Gayan