A little knee pain - should I be worried?

Discussion in 'Health & Fitness' started by acintya, Feb 13, 2018.

  1. Pete Player

    Pete Player Hall of Fame

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    Did not see anybody mentioning the alignment of your joints. That may also have an effect, especially, if you have excess of weight on you.

    Tennis is hash on your feet no matter how much you weigh, depending on your style to move (ref. Rafa and Fede).

    All those abrupt direction changes will take a toll. People with no over weight and smooth moves are best off.

    Stepping excercise will help and put your feet into positions, where they can comply to the movement, required to play.


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    On pain meds - all contributed matter and anti-matter subject to disclaimer
     
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  2. 2ndServe

    2ndServe Professional

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    Million different factors but I experienced extreme knee pain for years and couldn't even walk in the mornings to the point I'd have to walk awkardly on the outside feet point down.

    1) you need to strengthen the ankles and knees, yes the ankles because it affects how you move. I also twisted my ankle badly so I started to move differently to compensate that this made 1 knee hurt more, it also affected my usual running and if you run thousands of misagligned steps your back get knackerd also.

    2) I used these gel inserts, fell for the gimmicks I own probably 50 different insoles the gel inserts are super hard when compressed. The foam is much easier on the knees.
     
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  3. ManilaMikeS

    ManilaMikeS New User

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    Glad I saw this thread, I'm on the same boat as OP, but worse. I'm 286lbs 5'10" just recently got back to playing tennis after roughly 20yrs.

    Both my knees hurt when I bend them, so you can imagine my trophy pose at serve is looking more like Rocky. I use Shock Doctors on both knees when I play now : https://www.amazon.com/Shock-Doctor-Supporter-Bilateral-Hinges/dp/B00Q9MDQUO?th=1&psc=1 I'm using the Ultra variant of this, with the hinges. They are heavy but they do allow me to be more mobile on court. With these on, I'm able to do squats as well so that helps a lot when trying to strengthen the knee area.

    I am trying to lose weight through tennis, but I found out I actually gained after eating less for two weeks while playing 4x a week. For reference, before I picked up my racket again 2 months ago, I was 80% of the time, on the PS4 playing video games. From 283lbs I went up 286lbs in that two weeks were I only ate chicken, didn't eat fast food, no soda, so candies too. I dont understand that part.
     
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  4. The Big Kahuna

    The Big Kahuna Hall of Fame

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    This is excellent advice. I might also suggest finding a good masseuse and getting regular massages especially to work on the IT bands to reduce knee issues.


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  5. acintya

    acintya Hall of Fame

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    thanks to all for the great advices! you have been very helpful. But some of you could do some harm to naive human beings who want to fix the problems by themself... (dont just say Go to the court 4x a week to a mega fat guy - he will take it serious and maybe hurt himself)

    if you are overweight and you knee hurts a little like mine:

    1. dont go on court until the pain is away! or get a knee brace. I bought Bauerfeind Genutrain and it helps me a lot.
    2. you need to get rid of the fat. I was 25kg overweight - that can kill your bones. Now as I already lost 15 kg I am feeling much better.
    3. do exercises
    4. do yoga - helped me a lot - really! my backproblems are gone.

    again! dont step on the court without a knee brace if you are fat and want to get rid of the fat and already have at least little pain...

    this is one nice exercise:



    by a funny guy :)

    and this:


    here are some yoga exercises that helped me a lot (its german, but she is really awesome in explaining - do all the amateur courses):

    stretch:

    back:

    abdominal muscles:
     
    Last edited: Mar 15, 2018
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  6. a10best

    a10best Professional

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    I'd say to strengthen your quads with low impact exercises. No squats or lunges for now. Just biking, swimming and longer walks per my physio and a chiropractor when my knee was swollen but had no pain at all.
    To lose additional weight, don't eat any carbs in the evening, more green veggies, and fat burning foods. I also do a lot of ab exercises with back on the floor and core strengthening.

    I'm 210 cm (6 ft. 1 3/4 in) tall and weigh 94kg (207lbs) and have some stubborn weight to lose. I have some foods I cannot kick away but when I do eat them, I eat them earlier in the day.
     
    Last edited: Mar 16, 2018
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  7. dgold44

    dgold44 Legend

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    You may want to find a Physical Therapist to help the area ?? A PT is the best for that.
    Don't see a quake like a chiro.

    PT's are one of the most skillful people but yet so underpaid.
     
    #57
  8. norcal

    norcal Hall of Fame

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    @OnTheLine - Thanks for the link, since I've started playing a lot again I have some jumper's knee showing up. Was looking for a non-crappy/bulky option so this looks perfect, still 20% off too.
     
    #58
  9. Pete Player

    Pete Player Hall of Fame

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    I had some knee pain developing till yesterday on my left outer side, runner’s knee I gues. Had my legs massaged and while doing the back thigh there was a pop.

    Turning around and while the masseuse treated the front side the lower part - both patellar retinaculums and vastuses were really tight and sore. Easying them up the pain was gone.


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    On pain meds - all contributed matter and anti-matter subject to disclaimer
     
    #59
  10. srwaldr

    srwaldr New User

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    Eh weight. I'm just as heavy as you but shorter, but I run and squat and never have knee issues. Ever. If you want strong knees then have to build the muscles and ligaments that support those joints.

    But elbow problems... blah..
     
    #60
  11. Pete Player

    Pete Player Hall of Fame

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    How do you build ligaments?


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  12. srwaldr

    srwaldr New User

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    Eccentrics are good for ligaments. I'm not really sure what eccentrics you could do for knees but there has to be some out there. Maybe like slow body weight squats, 5 seconds on the way down. Really it's more about building the muscle that would support the ligament. That's why when your muscles are weaker and break down the ligaments are asked to take up the slack and then the injuries happen. But you can't really build muscle with heavy weights when your ligaments are having issues.
     
    Last edited: Mar 23, 2018
    #62
  13. Pete Player

    Pete Player Hall of Fame

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    I’m kind of in belief, that tendons and ligaments are given, and you cannot really build them, but preserve...

    Ammended()

    I got it wrong. Asked my MD friend. Collagen renows, if excercising.

    End Ammended

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    On pain meds - all contributed matter and anti-matter subject to disclaimer
     
    Last edited: Mar 23, 2018
    #63
  14. The Big Kahuna

    The Big Kahuna Hall of Fame

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    Collagen powder helps.


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