Experienced a debilitating knee injury for a decade, I've introduced these straightforward alterations to alleviate discomfort:
Living with a Dislocated Knee: My Personal Journey
Let me tell ya, ten years ago when I dislocated me knee and decided against surgery, I thought I'd be cast in a life of perpetual knee agony and forfeiting my passion for running, weightlifting, and sports. But here I am, still taking on those challenges, thanks to a smart approach to my recovery, beyond just the regular physical therapy exercises. Here's what I've found works for me, a guy with a knee that's as fragile as porcelain.
1. Hit the Soft Trails
Back in the day, a doctor lectured me about axing my runs and suggested switchin' to softer terrains. I gave 'im a look that said, "Nope, not happenin'." He suggested I follow suit on sand, grass, or even dirt (mud was a mess for my white kicks).
Running on cushy surfaces like these makes my runs a breeze, alleviating the pounding impact on me knee joint. A physical therapist at BetterMe, Sochi Friedman, explains, "Hard surfaces like concrete or asphalt create more impact stress on the knees, while softer surfaces like grass or dirt absorb shock."
Now, I still feel the need to run on the pavement from time to time, since city livin' means I don't have endless acres of countryside at me disposal. But Friedman points out, "Running on a mix of surfaces helps the knees and overall musculoskeletal system adapt to different stresses."
2. Warm Up, Kiddo
So yeah, warm-up exercises are essential, but's easy to skimp on 'em. Been there, done that. But bastarding up before a workout—whether I'm strength training, runnin', or playin' sports—has significantly reduced me knee pain and dislocations.
Why? Warming up boosts blood flow to the muscles, improves joint mobility, and reduces the risk of injury. Friedman explains, "Warming up prepares the body and joints for strenuous activity." I like to spend about ten minutes stretching out my body, with a focus on dynamic stretches that prime the muscles and joints for action.
3. No Sittin' Around for Too Long
People are oft surprised that, as someone with a knee injury, just sittin' without me leg supported is the most uncomfortable thing for me, especially on long flights or at the theatre. When the discomfort in me knee surpasses what I experience durin' high-impact exercises, I jump up, regularly, even when I'm not hurtin'.
Friedman suggests, "Prolonged sitting can lead to stiffness, tightness, and weakness in the muscles that support the knees." To counteract this, I always try to rise from my seat every thirty minutes to stretch out, even if I ain't feelin' any pain.
4. Supportive Footwear is Key
Another bit of wisdom from my doc was to step things up in the shoe department. Walkin' around in flat sneakers or unsupportive sandals can lead to discomfort or even injury, so I opt for trainers or walking boots, even if they spoil me look.
These days, I spend me time walkin' in the HOKA Cliftons, which provide comfy cushioning and support, easin' me knee pain while exercisin'. And they're in our list of the "best walking shoes"!
HOKA Clifton 9: $145 to $116.93 at REI
These cloud-like comfortable shoes are top-rated in our guide on the "best walking shoes." Great for absorbin' the shock from hard surfaces.
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5. Never Ignore Knee Pain
In the past, I'd experience knee pain so frequently that I'd just ignore it and press on with whatever exercise I was doin'. Now, if I feel pain, I'll replace any high-impact workout, like runnin' or tennis, with something low-impact like Pilates.
Friedman advises, "Never ignore pain or discomfort. If you experience pain after exercise, make a note of it and, if it persists, consult a doctor." I also try not to panic when I do experience any pain or discomfort, as often it's temporary and I can continue with me exercise routine as planned.
1. Strength Training is My Ally: Following the advice from my doctor, I've started including strength training exercises in my fitness-and-exercise routine to support my knee's health-and-wellness. These exercises help in improving the strength and stability of the muscles around the knee joint.
2. Science Supports the Power of Nutrition: Adopting a healthy-diet is a crucial part of my recovery journey. I've been focusing on foods rich in nutrients that aid in joint health, such as lean proteins, fruits, vegetables, and foods high in omega-3 like fish.
3. Exercise and Nutrition: A Holistic Approach: Combining a smart fitness-and-exercise routine with a healthy-diet that provides essential nutrients can significantly improve the overall health-and-wellness of individuals with knee problems. This holistic approach, as endorsed by science, has been instrumental in my journey of living with a dislocated knee.
