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Thread: Knee Pain

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    Major problem / Symptomatic Areas

    Knee - Posterior - Left

    Knee - Posterior - Right

    Smile Knee Pain

    Taping
    Hello Guys


    I was wondering if someone can help me?


    I experience a little knee pain, when trying to bend until I am almost on the ground, but doing anything else to test, I feel fine, and I am concern if this knee pain is coming from my Lower Back.

    Is there any simple tests I can do to see if its coming from
    my lower back?


    At the moment, I am doing the the below exercises, is any of the below exercises causing any knee pain?


    (Lower Back Arch Extenstion)
    (Supine Bridge)
    (Planks)
    (Spinal Twist)
    (Legs Extension by raising each leg up)
    (Legs retracting)


    Kind Regards

    Gayan

    Similar Threads:

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    Re: Knee Pain

    Hello,


    Given the exercises you have mentioned, it is unlikely for your knee pain to be related to them.

    Having said that, you haven't given much information pertaining to the onset and nature of your pain, and any underlying health issues you may be suffering from, like,
    • Have you suffered from any sort of previous trauma to the affected part?
    • How long has this pain been persisting?
    • Is there any swelling / redness / restricted range of motion?
    • What is the nature of the pain, is it sharp shooting, stretch like, dull aching?
    • Any other health issues you suffer from?
    • Have you tried any form of pain relief techniques (hot / cold packs) at home?
    • What is your occupation? (it could be an occupational hazard)


    Above is just some basic info that would help in diagnosis.


    Quote Originally Posted by [email protected] View Post
    Hello Guys


    I was wondering if someone can help me?


    I experience a little knee pain, when trying to bend until I am almost on the ground, but doing anything else to test, I feel fine, and I am concern if this knee pain is coming from my Lower Back.

    Is there any simple tests I can do to see if its coming from
    my lower back?


    At the moment, I am doing the the below exercises, is any of the below exercises causing any knee pain?


    (Lower Back Arch Extenstion)
    (Supine Bridge)
    (Planks)
    (Spinal Twist)
    (Legs Extension by raising each leg up)
    (Legs retracting)


    Kind Regards

    Gayan



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    Re: Knee Pain

    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


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    Re: Knee Pain

    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.


    Quote Originally Posted by [email protected] View Post
    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



  5. #5
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    Re: Knee Pain

    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 - - -


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    Re: Knee Pain

    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.



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    Re: Knee Pain

    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


    Quote Originally Posted by bello19 View Post
    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.



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    Re: Knee Pain

    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


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    Re: Knee Pain

    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





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    Re: Knee Pain

    Hello Gayan,

    I am keeping well and safe too, Thank you for asking ☺.

    I'm glad to know you can see improvements, could you please let me know what exactly are the improvements you feel (pain, flexibility, etc.)?

    Since the exercises I asked you to perform were basic ones, the intention of those were to improve your basic knee muscles strength. We can work on further exercises depending on your current condition.

    You take care too and keep well.


    Kind Regards
    Bellona 😊


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    Re: Knee Pain

    Hi Bellona,


    I am glad to hear you are keeping well and safe


    Improvements I am seen are, I can bend with my knees further close to the ground, without PAIN, I can kneel using the bottom part below my knees, also, when getting up from the floor, I feel smoother, also doing the Supine Bridge where I lift my back area, there is no more discomforts or pain in my left leg. I do supine bridge as a personal interest, this is not something you gave me


    I am just wondering for my interest, are you a physiotherapist?



    You too, take care, and keep well



    Kind Regards
    Gayan







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    Re: Knee Pain

    Hi Gayan,

    The improvements you've described are remarkable, given the short span you've been doing the exercises. I'd like to add 2 more exercises for you.

    1) In a crook lying position, place a pillow between your knees and press it for 5-10 secs 10 reps. (Link below for reference)
    Hooklying Hip Adduction Isometrics - YouTube

    2) In crook lying, tie your thighs together with a belt / cloth and attempt to open legs for 5-10 secs 10 reps. (Link below for reference)
    Isometric Hip Abduction in Hooklying - Ask Doctor Jo - YouTube


    As for your question (I am just wondering for my interest, are you a physiotherapist?), Yes I am 🙂.

    Any doubts in the above then do let me know.


    Regards,
    Bellona.


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    Re: Knee Pain

    Hi Bellona,


    Thank you so much for your help again, I really appreciate you helping me with my knee pain

    I will try the new 2 exercises you gave me, and I will let you know how I go

    When I get my knee pain resolved, which I can already see its improving, will it possible to get some advice on how to keep my lower back healthy and strengthened?, as I had some lower back pain in the past, which started back in 2010 due to sitting too long on the computer. Will it be possible to contact you directly from this forum for advice for other topics?

    Please take care and stay safe

    Kind Regards
    Gayan



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    Re: Knee Pain

    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.


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    Re: Knee Pain

    Must have Kinesiology Taping DVD
    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





 
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