Arthritis knees - is anything other than RICE helpful?
I just closed a long run of a musical and my knees somehow got very stressed during the run. Usually after a couple of days of laying off and RICE I am able to ease back in and within a week I'm back to kickboxing and plyo. This time it seems to be taking a while for the strength to come back. Is there something more than the RICE and PT strength exercises I can be doing? How do I know there may be something more serious going on? THANKS!!
I am sorry to hear that you are hurting and that the approach you used before is not working right now. Somehow, in your question to this forum you have already implied an answer because you seem to be worried that there is something else that has not been there before.
If you were my client, I would recommend you see a doctor. Self-treatment initially is fine but if the problems persist and the previously successul approach is not working then you need to have a physician or at least a physical therapist look at your knee.
I hope you'll soon be on you feet again and be doing anything you want to do.
I would also suggest you start barefoot running or running in Vibrums. Check out "The Running Professor" on youtube
Another holistic approach you can add to the responses you've already received regarding your knees is:
Cherries -- drinking cherry juice and eating tart cherries is a great natural anti-inflammatory that will help you alleviate some pain so that you can do some of the training exercises outlined by the others who've answered your question.
Be well, Susan
It is great to see that you are doing your best to manage your arthritis with exercise as exercise has been proven to decrease the discomfort that comes along with this condition.
As a clinical exercise physiologist I come into contact with many who have arthritis and I find that many are unaware that there are scientific guidelines that one can utilize as far as self-management of arthritis is concerned.
I noticed in your comments, that after a "run" you get flareups. You indicate that after your flareups you have a rest and normally you are back to "kickboxing" and "plyo."
Sara, the "kickboxing" and "plyo" might be the very reason it is taking you a longer time to recover.
When I am working with individual with diagnosed arthritis, I actively avoid the following types of activities as the activities generally exacerbate the condition:
1. Stair climbing
2. Contact sports
3. Activities requiring prolonged one-legged stance (like kickboxing)
4. Rapid stop and go activities (plyometrics)
I encourage the following:
1. Low impact activities and functional exercises for strengthening when possible
2. Muscular conditioning. This is very important especially if you want to make your workouts more intense.
3. Stretch, stretch, stretch. This is important to increase the flexibility around your joints. (Just be very careful not to overstretch).
4. If you continue to have pain or swelling, you must, must, must reduce the load your joints that are affected wi. You do this by not working through pain, you can exercise in water, you can use a stationary bicycle or a rowing machine. Make it as low impact as possible.
5. What about your shoes. Do they need to be changed? You might want to consider a good pair of shoes that absorb shock.
Sara, I hope these suggestions are of help to you. I wish you a speedy recovery and if you have further questions, feel free to respond to this post.
All the best!
I generally recommend "movement" for clients who have been medically approved to exercise with arthritic knees. I use biking, swimming (pool exercises such as kicking, jogging) and a lot of stretching (e.g. hamstrings, calves). These exercises have helped ME since I too have arthritis in my knees.
I hope that this helps. Good luck, and continued success!
A foam roller is a great way to ease sore leg muscles.
If you are still having issues I would go get checked out
Swimming is a great alternative!
I know you may enjoy the plyo and kickboxing, but these are very stressful to the knees and you may need to reduce or eliminate them from you programs. There are a lot of ways to get the same benefit without the impact and stress.
If it is arthritis (osteo or RA), I highly recommend aquatic fitness programs. Many people overlook these programs because they feel they are for seniors, but I have taken collegiate and elite athletes into the water for specific purposes and they are always surprised at how difficult that type of exercise can be made to be. I have had football players asking for more rest time in the water. I use this a lot with runners who are no longer able to tolerate the pounding of land based workouts and still run competitions. And if you can find a facility with warmer water, that is even better for arthritis.
If you have gotten more specific information as to what may be causing your issues, please feel free to contact me through Idea.