Knee pain -- how to keep it from getting worse?
June 13, 2019 11:01 AM Subscribe
I recently started a new job that has me doing a lot of checking/taking items from low shelves. Due to this, I have needed to squat and bend my knees repeatedly, and my knees are feeling rather sore.
It's mostly a dull ache but sometimes there's a feeling like there's splinters on top of my knee. It's been kind of a slow buildup but it's getting worse and I'm worried. I can't get in to see a physical therapist for another two weeks and I don't want to injure myself further in the meantime. What's the best way to protect my knees at work?
It's mostly a dull ache but sometimes there's a feeling like there's splinters on top of my knee. It's been kind of a slow buildup but it's getting worse and I'm worried. I can't get in to see a physical therapist for another two weeks and I don't want to injure myself further in the meantime. What's the best way to protect my knees at work?
i have found my knee pain is less bad when doing squats at the gym if i make sure to keep my weight on my heel. if i'm putting the weight on my forefoot, my knee hurts a lot more. maybe helpful to you?
posted by misanthropicsarah at 12:32 PM on June 13, 2019
posted by misanthropicsarah at 12:32 PM on June 13, 2019
Is there a stool or low chair at work you could use? I'd ask at work to see what other options you have (move the items to higher shelves, etc.) as I think exercises could help but might still be a problem long term.
posted by Twicketface at 1:14 PM on June 13, 2019 [2 favorites]
posted by Twicketface at 1:14 PM on June 13, 2019 [2 favorites]
I would definitely watch some videos on the internet on proper squat form and practice it at home- these foundations will allow you to move with better alignment. Additionally, the yoga posture known as chair pose could be worth practicing.
Source: I’m a yoga therapist and weight lifter with bad knees.
posted by elke_wood at 3:26 PM on June 13, 2019
Source: I’m a yoga therapist and weight lifter with bad knees.
posted by elke_wood at 3:26 PM on June 13, 2019
I had quad tendonitis that felt like an itchy/burning feeling just above my kneecaps, is that what it’s like? It definitely sounds like repetitive stress caused by your job.
Regardless: the key is to avoid painful movements, move in your pain-free zone, and do whatever your physiotherapist tells you to do when you find out what that is.
I agree, maybe a stool will help. But if this is a key part of the job, you might want to think about something else (especially if you’re not yet past probation, live in the US in one of those at-will states, or even elsewhere if it’s not a unionized job. If it’s unionized, talk to your union. And get this documented as an injury sustained at work, in the course of your work.)
posted by cotton dress sock at 3:33 PM on June 13, 2019
Regardless: the key is to avoid painful movements, move in your pain-free zone, and do whatever your physiotherapist tells you to do when you find out what that is.
I agree, maybe a stool will help. But if this is a key part of the job, you might want to think about something else (especially if you’re not yet past probation, live in the US in one of those at-will states, or even elsewhere if it’s not a unionized job. If it’s unionized, talk to your union. And get this documented as an injury sustained at work, in the course of your work.)
posted by cotton dress sock at 3:33 PM on June 13, 2019
Do you take cod liver oil? I found it really helps with joint pain. I notice the difference if I stop taking it.
posted by KateViolet at 8:23 PM on June 13, 2019
posted by KateViolet at 8:23 PM on June 13, 2019
as far as i know, the best way to protect your knees is trying to keep a healthy weight, workout (knee exercises! don't skip leg day!) and stretch. Functional exercises are the way to go.
posted by speakeasy at 12:27 AM on June 14, 2019
posted by speakeasy at 12:27 AM on June 14, 2019
A low, adjustable rolling stool might help. Also, when you get home every day, elevate your legs and wrap soft ice packs on your knees. Ditto when you're watching TV or using a laptop. Ibprofen may help with inflammation.
posted by Elsie at 3:52 AM on June 14, 2019
posted by Elsie at 3:52 AM on June 14, 2019
Just a thought, try a light kneepad under pants and actually kneeling to take the pressure off part of the time. Be really careful and watch all the elements of posture and the movement to get to the kneeling position.
posted by sammyo at 4:17 AM on June 14, 2019
posted by sammyo at 4:17 AM on June 14, 2019
I get knee pain sometimes and the best thing I've found is to walk 2 or 3 miles every day. I only seem to get the painful knees when I haven't been walking every day.
posted by mareli at 6:55 AM on June 14, 2019
posted by mareli at 6:55 AM on June 14, 2019
Splinters on the top of the knee sounds like patellar arthritis. I'd go to a physical therapist to see what targeted exercises they would have you do to build up a supportive muscle structure around it. The other think they will tell you is to lose weight.
posted by Stewriffic at 9:44 AM on June 14, 2019
posted by Stewriffic at 9:44 AM on June 14, 2019
Ever since I've worn these Mava knee compression braces, my knee pain has almost disappeared. I recommend buying two different sizes because a tight fit can be uncomfortable after a few hours. It is good to have the option so you can wear a brace for several hours if necessary.
posted by conrad53 at 12:27 PM on June 15, 2019
posted by conrad53 at 12:27 PM on June 15, 2019
Get a copy of the book "Pain Free" by Pete Egoscue.
posted by Pirate-Bartender-Zombie-Monkey at 8:55 PM on June 16, 2019
posted by Pirate-Bartender-Zombie-Monkey at 8:55 PM on June 16, 2019
This thread is closed to new comments.
posted by nosila at 11:06 AM on June 13, 2019 [3 favorites]