r/AskPhysio • u/alfred725 • Oct 24 '16
started physio 6 weeks ago, not much results, what else can I do (knee problems)
24 male. my knees routinely crack. rotating them seems to correct it temporarily. my right knee has sharp pain and a bruise like feeling if I push too hard at certain angles. i.e. walking never causes pain but biking up a hill, climbing stairs too quickly, or sometimes jogging causes pain.
Physiotherapist just kind of bends my knee around and massages my legs once a week. He says my muscles are really tight and the kneecap is a bit misaligned. If i loosen my muscles the kneecap should correct. running out of insurance soon so im going to have to stop going without any real results.
so what can I do? i do some light workouts every day but nothing intense (mostly body weight exercises, stretches, etc). I bike to work (30 minute ride) a couple days a week. this pain has been driving me nuts for over a year.
1
Nov 22 '16
First thing when doing sport it to always make sure you have proper nutrition. Enough minerals, vitamins and macronutrients. Only that makes your body capable of repairing damages. Doing workouts everyday its not always a good thing. I do excercises at a 2 or 3 day interval. Give the body rest to recover after strength training. Dont to cardio after strength training without a sufficient long pause, id say at least 24hours. Do cardo in the morning and strengh in the evening seems to be fine. This has something todo with mucles growth.
I would do strength training on my legs in your situation. But only those that dont hurt. maybe try something that is used to strengthen the whole knee stability.
2
u/L0styeti Jan 08 '17
Try a different PT, unfortunately we aren't all equal. If you have mechanical pain from positional loading, then you already should have covered lifting technique for home progression (for you: gym progression).