Knee pain: Any ideas for how to "fix" it?

PFC Jim Wheeler — Wed, 05 Oct 2016 13:52:47 -0400

While I was in the Army I had issues with knee pain (left knee). I was told it was PFPS, and given ibuprofen/naproxen.

It didn't get better, and I relied on the ibuprofen to take the edge off and continue to PT/train/etc.

After I got out I saw a civilian doc and was told my patella didn't track property, which inflames the joint when I walk/run/etc. He didn't give me anything useful to fix it though, just some basic ideas about muscular imbalances.

I haven't had many issues (outside of soreness and weather change), but I also haven't run much since getting out. I have also had it buckle before going up stairs, or when I was trying Strongman stuff (I know, I know, bad idea).

I'm trying to get back into shape (I'm not overweight, just can't run to save my life) so I want to start running again but need some tips to help keep the knee happy without medication (and preferably without a brace).

Any ideas?

Response by 1SG Private RallyPoint Member made Oct 5 at 2016 2:01 PM

1SG Private RallyPoint Member — Wed, 05 Oct 2016 14:01:39 -0400

I had a very similar issue.
Near the end of my last OIF tour, I stepped in a hole and my knee buckled. I gutted it out and continued the mission, but when I returned to the COP, I had to crawl up the stairs. I could barely move. I spent a couple days taking it easy, resolved that if it went into a fourth day (when the LOGPAC went back to Warhorse) I would get checked out. Well, the swelling went down and I was able to walk again, so I didn't go.
But I wasn't the same. I couldn't run at all. I went to the ortho, and they did and MRI and told me Petellar-Femoral Syndrome, which is basically knee pain without an obvious injury. We discussed surgery, and the doctor said he could clean it up and help make the kneecap track better, but that it wouldn't necessarily work. I went to physical therapy instead.
This helped to a point; I got more range of motion. But I still couldn't sustain running.
After four years of this nonsense, one day it just started feeling better. I was able to start running again, and lost some weight I had gained. Now it feels great, and I can do everything I used to do.

I would suggest some physical therapy coupled with low impact stuff like cycling, swimming, and elliptical training. Wish I would have been less hard-headed and tried it sooner.
Good luck.

Response by MAJ James Woods made Oct 5 at 2016 2:05 PM

MAJ James Woods — Wed, 05 Oct 2016 14:05:33 -0400

Suffering from the same. Physical therapy techniques to strengthen the knee group of muscles and not so much running (which now being retired I'm happy to abide to that one) was the only treatment advice given to me by both military and civilian doctors. Also layoff the ibuprofen unless the pain is too much to bear.

Response by Cpl Mark A. Morris made Oct 5 at 2016 2:25 PM

Cpl Mark A. Morris — Wed, 05 Oct 2016 14:25:57 -0400

I have a right knee issue similar to your situation. I use stair master and Megamen vitamins for joints. It works wonders for me.
Best of luck PFC,
M. Morris RVT

Response by COL Lee Flemming made Oct 5 at 2016 3:45 PM

COL Lee Flemming — Wed, 05 Oct 2016 15:45:19 -0400

Time off it, physical therapy and stretching got me to 100% again...nothing else worked.

Response by CSM Private RallyPoint Member made Oct 5 at 2016 4:31 PM

CSM Private RallyPoint Member — Wed, 05 Oct 2016 16:31:07 -0400

I agree with all of the other commenters and would recommend a low impact aerobic exercise instead of running. Swimming is an excellent cardio workout, stationary bike and stairstepper are probably the next best thing.

If you do run I would recommend trying the Pose method. Basically it's running on the balls of your feet instead of heel striking. It is less impact on the joints and a much more efficient running technique.

https://posemethod.com/running/#!event-list

Learn correct running technique in 3 easy steps

How to learn proper running technique in 3 easy steps. This method works for runners of all levels and is used by US Army's PRT program to prevent injuries.

Response by SSgt Robert Dant made Oct 5 at 2016 6:07 PM

SSgt Robert Dant — Wed, 05 Oct 2016 18:07:06 -0400

I am disabled with 2 knees and have been threatened to replace - however a good VA doctor said if I could walk and help the pain - then I should do it.

I exercise - NO RUNNING - has always been hard on knees - gym work and lots of walking on treadmill to stretch leg muscles.

There are several supplements that help that I have used - and the best - even now supported by VA because of German test and that is Tumeric. You can get it over the counter and I take 3 500/day but Germans recommend more.

I also found another supplement more useful but costs more and found just using Tumeric did about the same.

Let me know if it works.

Response by CAPT Kevin B. made Oct 6 at 2016 1:28 AM

CAPT Kevin B. — Thu, 06 Oct 2016 01:28:16 -0400

Good advice on the low impact stuff. Long term, taking the pills will make your liver unhappy. I had an ACL replacement but have swelling/pain ever since. A pain specialist prescribes a compounded cream which has nerve inhibiters for pain and a heavy duty dose of diclofenac. It goes directly into the knee. It works very well on the pain and swelling but you have to remember you still have a structural issue going on, hence don't overdo. Tricare has removed some of the ingredients from their formulary so I have to shell out the full cost. But it allows me to live much closer to normal.

Response by MAJ Private RallyPoint Member made Oct 7 at 2016 8:13 PM

MAJ Private RallyPoint Member — Fri, 07 Oct 2016 20:13:46 -0400

I would start by going to see a sports medicine doctor. Your basic orthopedic surgeon is OK, but does not deal with this type of injury on daily basis. The sports medicine doctor deals with athletes and the conditions that affect them. Secondly, have you had an MRI, this will help the physician better understand the root of the problem. Lastly, they will probably order physical therapy. It is important to do this as well as continue the exercises you learn after therapy is over. Most chronic knee conditions are related to instability which will be alleviated by strengthening the muscles and tendons that surround the knee. I would not run unless necessary, elliptical machines and stationary bikes are a good option until the issue is addressed.

Response by Lt Col John (Jack) Christensen made Oct 7 at 2016 8:35 PM

Lt Col John (Jack) Christensen — Fri, 07 Oct 2016 20:35:15 -0400

Get used to it, especially as you get older. It will come and go. I hurt my knee playing football in college, nothing that required serious medical attention but a condition I've dealt with ever since. I agree with other comments, keep your running down; there are other ways to exercise that don't affect your knees as much, unless of course you relish the thought of a knee replacement 20 years down the road.

Response by CPT Jim Schwebach made Oct 7 at 2016 11:24 PM

CPT Jim Schwebach — Fri, 07 Oct 2016 23:24:26 -0400

During my misspent youth I managed to tear up my right leg on a number of occasions. One of the things the medics had me do in Japan was walk around on my tippy toes to strengthen my recently perforated right thigh and hip. Its an exercise I do to this day. Ran a punji stake through my right knee a couple of years later. When the docs let me go back to work they allowed as how it would probably start to bother me in a few years. When it did I was told not to run, that walking was much better. Biking was also recommended but I live out here in the country on a two lane gravel road with really fast pickup trucks. So I walk about ten miles a week and do the tiptoe thing(not in public, though). That keeps it feeling pretty good usually.

Response by SFC George Smith made Feb 20 at 2017 1:26 AM

SFC George Smith — Mon, 20 Feb 2017 01:26:54 -0500

Excedrine Migrane... does a good Job
Get the knee checked before You have to have it REPLACED....

Response by SMSgt Lawrence McCarter made Jul 22 at 2017 12:47 PM

SMSgt Lawrence McCarter — Sat, 22 Jul 2017 12:47:10 -0400

I can still run and still did on an Armed Federal contract I worked into My earlier 60s and outran the 20 year olds. I still walk a lot and do the same things I've always done. Once in a while there is some pain although not constant in My right knee only. Had a recent bout with nerves in the back of My right leg, was sitting too long but then found a pillow to sit on that relieved the pressure on that area, it no longer hurts and also if I stand and walk around it also stops. I never have had that happen before but then I'll be 70 in October.

Response by LCpl Sidney Green made Aug 2 at 2021 12:36 AM

LCpl Sidney Green — Mon, 02 Aug 2021 00:36:52 -0400

Its a general question, but a timeless one, so I'll answer: you stay active. To be more clear however, it depends on the cause of the knee pain. If you're being treated medically, then follow your doctor's advice.

In my case, I chose to do weight training using machines. The trick is to just start off light, and just go through the motions. I started with zero weight just to get used to what if feels like. I was challenging at first, but got a lot easier with time. Muscles and tendons need to be stimulated in order to force healing and repair. I still have knee pain, but occasionally, and not every day. Anyway, if you just avoid all exercise completely, they'll just atrophy and get worse.

Response by LCpl Sidney Green made May 22 at 2023 5:05 AM

LCpl Sidney Green — Mon, 22 May 2023 05:05:51 -0400

I was in the same situation as you. Being 6'4 and sitting Indian style caused me excruciating pain. So while the lectures and talks were going on, I was concentration on keeping a straight face while weeping inside like an infant. I knew it would be next to useless reporting it since everybody had an ailment to get out of duty.

Anyway, I finally met a sympathizing DI that let me keep the liniment my mom sent me in the mail, which was a life saver in helping mitigate the pain. Since leaving the service I've had recurring knee pain from time to time. What finally helped me was something most people would think unintuitive, but I began doing leg extensions after being away from the gym for many years.

When I first began I used zero weight, and just went through the motions. At this point, I have almost eliminated my knee pain and only have periodic flare up every now and then. Its still there mind you, but at least I can manage the pain without becoming a complete invalid. I still keep my walking cane close by, just in case. I've got chronic back pain too, and that one is a lot more resistant to rehab since back issues always get worse as we age.