Knee Pain

[bello19]

Hi Gayan,

You're most welcome 😊.

Sure, we can work on your back problem later.. msg me when the knee gets better.

I'd like to add just one thing, do not discontinue the first 2 exercises, add the new ones with them and perform all 4 exercises for the knees.

You too take care and stay safe ☺



Regards,
Bellona.

[Gayan@1984]

Hi Bellona ,


No worries, I will do all the 4 exercises and let you know, thank you again for helping me


you too, take care and stay


Kind Regards
Gayan

[Gayan@1984]

Hi Bellona,


Sorry for getting back to you late, as u told me to get back to u in about 5 to 6 days.

My Knees are recovering well, but I am still un able to bend all the way down on my knees until I am able to touch the ground

I am still doing the exercises u told me to do, my knees were recovering faster in the past few weeks, but for the remaining
amount to go, the recovering process is a bit slower than usual, I hope this is normal

I hope u r going well and staying safe


Kind Regards
Gayan

[bello19]

Hey Gayan ,


Nice to hear from you again. And yes, I am keeping safe and well... hope you are too.

Could you tell me on a scale of 10, how much pain do you still feel when you attempt to touch the ground?
And, how far are you from the ground in the pain free range?

The recovery pace is nothing to worry, the exercises I've given you were non-weight bearing, so they will only help you to a limit. We can now begin with a weight bearing exercise called 'mini-squats'.
I've attached 2 links below.. kindly refer to them and add this 1 exercise to your routine. The exercise is same in both the links, one is with wall support and the other is without. If the without wall support one is painful or difficult for you to perform then you can begin the exercise with wall support, and progress to without support when the pain reduces.

Squat against wall - YouTube (with wall support)
Mini Squat- Beacon PT Exercises - YouTube (without wall support)

Do let me know if you have any doubts.



Regards,
Bellona.

[Gayan@1984]

Hi Bellona ,


I am keeping well and going well too, and its good to hear from u again too


Scale out of 10, its a bit difficult to say, its either 6 out of 10, or 7 out of 10, as far as I know, the pain comes after 1 to 2 seconds when I have fully gone into a full bend mode to touch the ground, but at least its better than previous weeks


I will do the exercises u told me to do, and let u know in a bout few days or weeks, after giving some times for the exercises to work


Also 1 more question, all the exercises u have given me so far, can I do the exercises u have given me so far, as daily exercises, even after my knees has fully 100% healed?


Stay safe and well


Kind Regards
Gayan

[bello19]

Hello Gayan ,

You can continue these exercises as part of your routine even after the pain goes away, but at that time keep the frequency of the exercises to one time per day as opposed to two times per day as you perform now.

I forgot to mention 1 thing about the mini-squats in my previous reply... as you squat down, please see to it that you do not have any pain whilst squatting, give it a 5-10 sec hold x 10 reps. i.e. perform the exercise in a pain free range and as days go by you should be able to squat lower than what you first began.



Regards,
Bellona

[Gayan@1984]

Hi Bellona,


No worries, I will do what you told me to do with squats, and let u know in a few days or in a bout couple of weeks, after giving some time for the
exercises to work


Thanks again, and stay safe and well


Kind Regards
Gayan

[Gayan@1984]

Hi Bellona,


I hope you are keeping well and safe

I am Sorry for the late reply, but I wanted to let you know that my knees are recovering well

But I wanted to ask you something to confirm, I have a chronic lower back pain since 2010,
and because of my lower back pain, I had right heel pain back in 2016, and my right heel
pain recovered 100% by around the end of 2018 after doing some lower back arch extension,
lower back pain is ok now, but still have mild lower back pain time to time

Is there any chance that my knee pain is coming from my lower back?


Kind Regards
Gayan

[bello19]

Hello Gayan,

I am doing very well, thank you... hope you are doing good as well.

My apologies for the late reply, was pre-occupied with a lot of work at my end.

Can you describe your knee improvements or what drawbacks you currently face wrt the knee?

Is there any chance that my knee pain is coming from my lower back? - that's difficult to say without a physical examination, but since it's an old pain there may be slight chances.



Regards,
Bellona

[Gayan@1984]

Hi Bellona,


It's good to hear from you again


Sorry for any convenience caused


In the beginning, my knees were healing well up to 80%, and then I went backwards a little, not sure why, maybe its something I have done again,
and now, healing is very slow


I normally sleep on a Japanese tatami like sleeping mattress on the floor, because I find that my lower back pain improves sleeping on harder surfaces
than the bed soft mattress, and when before getting up after sleeping on the floor each morning, I have to use my knees a little bit to get up, but thereis no pain when I put some weight on my knees, before getting up


Do you have any concerns of me sleeping on the floor, regarding my knee pain?


My knee pain comes from the front area, and from the back of my knees


Do you have a like a facebook page you use to talk to people with injuries?, were I can talk to you?, maybe this might be
a bit easy for you to talk to me


Stay safe and well, and take care


Kind Regards
Gayan