Alliteration aside, I've been encountering knee pain as I've tried to increase my cardiovascular fitness the past few months.
It seems as though the atrophy of my quadriceps and tightness of my hamstrings have reached epic proportions in advance of a backpacking trip where I hope to scale mountains and trek the Himalaya and Andes.
At first, I couldn't believe the fact that I was experiencing chrondomalacia (an overuse syndrome, aka "Runner's knee") from trying to walk an extra 30 minutes a day (15-minute morning and afternoon breaks at work).
After all, I bought a nice pair of motion-controlled Saucony running sneakers this past Spring, and I couldn't be *that* out of shape at the young age of 30!
When the pain of needles stabbing the underside of my kneecaps didn't dissipate, I caved and went to a sports doctor/podiatrist I had seen 5 years prior when I was feeling the same pain after actually running several miles a day.
He gave me the same message he did back then - ice, isometric exercises, stretching, and wearing supportive sneakers 7 days a week. He said to give it 6-8 weeks of this routine.
I did, though didn't ice my knees much out of laziness, and am continuing to feel the pain 3 months later.
Over the weekend, I started to feel down about it. I keep trying to picture what it would be like if I take off on this trip around the world, only to find myself in chronic pain from simply walking a lot!
And my plans for a 3-week trek of the Annapurna Circuit in Nepal would be squashed like the cartilage in my knees.
Eventually, I picked myself out of this downward spiral when I went to meet Ed, a local Virginian who had mentioned 'round the world travel on a recent post to the BootsnAll message boards.
When I returned to my apartment, I decided to double my efforts to improve my poor knees:
- icing them twice a day
- increasing the number of daily stretching exercises
- start wearing my custom molded orthotics again
- take the full recommend dosage of Glucosamine/Chrondroitin/MSM supplement (vs a lesser amount to be cheap)
- limiting my walking until I'm in better shape
I'm hopeful this will be something I can easily get past if I commit to all of these steps.
When I went to Costa Rica in 2005 and Belize in 2006, I didn't have any knee pain, despite a moderate amount of activity.
I think it can only help that a lot of my walking and hiking was on sand, mud, and dirt, which are notably softer than the concrete and asphalt jungles of modern America.
Rob Meyer says
Dave,
I have also suffered from knee pain for the past 12 months. The pain has been attributed to over-training as I was preparing for a race a year ago, and basically just ran to many miles on a knee that wasn't strong enough to handle it.
Obviously, all knee pain is not the same, but after seeing a couple of doctors and a physical therapist, trying different treatments and stretches, I have to say that the most effective thing I have done for the knee is light weight-training. It was a hard thing for me to accept, I've played sports all my life, I am not weak! But in reality, my knee was (at least relative to the stresses I was putting it through).
If your situation is anything like mine, and it sounds like it might be, I would recommend doing 20-30 mins of light-weight, high reps (20 reps) exercises, 3-4 times per week. I am certainly not a doctor or physical therapist, but this was the best and most effective advice given to me for my situation.
Hope this helps!
Dave says
Rob -
Thanks for sharing your experience. I asked my doctor about weight training, and he suggested it wouldn't be a good idea at that time. I think your key words are "light-weight, high reps" as that might be all my knees can handle.
For now, I'm sticking to a pair of 5lb weight belts I can strap on my ankles. I've definitely noticed stronger quads since I've done the exercises. I think I need to just stick with it, and spend more time stretching too. I broke my left ankle 11 years ago, and I have slightly less flexibility in it than my right.
Rob Meyer says
Dave,
I have also suffered from knee pain for the past 12 months. The pain has been attributed to over-training as I was preparing for a race a year ago, and basically just ran to many miles on a knee that wasn't strong enough to handle it.
Obviously, all knee pain is not the same, but after seeing a couple of doctors and a physical therapist, trying different treatments and stretches, I have to say that the most effective thing I have done for the knee is light weight-training. It was a hard thing for me to accept, I've played sports all my life, I am not weak! But in reality, my knee was (at least relative to the stresses I was putting it through).
If your situation is anything like mine, and it sounds like it might be, I would recommend doing 20-30 mins of light-weight, high reps (20 reps) exercises, 3-4 times per week. I am certainly not a doctor or physical therapist, but this was the best and most effective advice given to me for my situation.
Hope this helps!
Dave says
Rob -
Thanks for sharing your experience. I asked my doctor about weight training, and he suggested it wouldn't be a good idea at that time. I think your key words are "light-weight, high reps" as that might be all my knees can handle.
For now, I'm sticking to a pair of 5lb weight belts I can strap on my ankles. I've definitely noticed stronger quads since I've done the exercises. I think I need to just stick with it, and spend more time stretching too. I broke my left ankle 11 years ago, and I have slightly less flexibility in it than my right.
Rob Larson says
Dave...
I know how you're feeling. I hurt my back over a year ago and still haven't made a full recovery. I've tried everything and have just learned to deal with the pain. I also have my concerns about trekking across the globe and being in pain. I bought a one-way ticket to Indonesia and leave Sept. 4th. I figure the only way I will know how my body will hold up is by hopping on a plane and taking my body for a test drive. My attitude is that if I don't feel up to par I can always come back and recuperate and give it a second go when i feel ready to hit the road again.
Good luck and have fun on your trip and I'm sure everything will work out fine.
Cheers, Rob
Dave says
Thanks for the encouragement Rob. You must be thrilled to get out on the road in a few weeks - I can't wait myself.
Your blog looks good, and those are the nicest family portraits I've seen in a long time! I never dyed my hair yellow (unless you count the awful idea to bleach it), however at 19 I did go with green and purple. :)
Dave says
Thanks for the encouragement Rob. You must be thrilled to get out on the road in a few weeks - I can't wait myself.
Your blog looks good, and those are the nicest family portraits I've seen in a long time! I never dyed my hair yellow (unless you count the awful idea to bleach it), however at 19 I did go with green and purple. :)
Rob Larson says
Dave...
I know how you're feeling. I hurt my back over a year ago and still haven't made a full recovery. I've tried everything and have just learned to deal with the pain. I also have my concerns about trekking across the globe and being in pain. I bought a one-way ticket to Indonesia and leave Sept. 4th. I figure the only way I will know how my body will hold up is by hopping on a plane and taking my body for a test drive. My attitude is that if I don't feel up to par I can always come back and recuperate and give it a second go when i feel ready to hit the road again.
Good luck and have fun on your trip and I'm sure everything will work out fine.
Cheers, Rob
Rob Larson says
Thanks Dave...
Green and purple.... are you a Minnesota Vikings fan? ha, ha I love the site.
cheers, rob
Rob Larson says
Thanks Dave...
Green and purple.... are you a Minnesota Vikings fan? ha, ha I love the site.
cheers, rob