Ongoing Knee Pains

My knee pain started about 5 years ago when I was 35 after doing some squats and going up a 4 stories staircase. I have always had knees that stick out a lot and very thin legs.

After the initial injury the doctor said that they should get better within a few weeks but they took around 6 months to heal. During that time they hurt a lot if I tried to go up or down stairs or tried to run.


Even now that I am 40 they still sometimes ache at the end of the day, the pain comes from behind the knee caps on both legs. If I try to run or go up a lot of stairs, it feels good at first, like I'm using a muscle that hasn't been used for a while but then the next day they feel very bad and I'll struggle on them for a week or so, they don't feel like they would give way but a long pain and pains, especially on stairs. Swimming makes them feel a lot better generally, but I don't get that many opportunity's to go swimming. Some stretches I do cause them more pain, especially if I have my back to the wall and bend my legs and try to support my body, so I stop.


I would very much like to be able jog or run with my kids when we are playing games. Is there any advice on stretches or something which might be beneficial?


I would be eternally grateful.


Thanks



John, 40

Hi, I was in a similar situation a few years ago when I was diagnosed with Osteoarthritis.I suffered from severe joint and knee pain. So I went to the NHS and was advised by doctor to begin physiotherapy, which I did. The physiotherapist worked on the muscles, tendons, and tissues, releasing pressure on the knee as the muscles softened and relaxed. A few exercises were also recommended to me, such as straight leg raises, bridges, Wall Squats, and Lateral Walks, all of which enabled me to rehabilitate my knee and joint discomfort and become more flexible, and I have fully healed.