This started for me about three months ago. A few days of rest deals with the pain, but, it pops back up again quickly if I hit the trail up/downs.
Nothing I've tried seems to be helping. All I can find so far online is snake oil. It's your glutes, it's your ankle, no its actually your knee. And the Doc just says "take it easy."
If you know how to resolve this I'd be grateful to know. I'm lacking serious /out because of it
>Hikers Knee
Not a thing. You have tendonitis or some other musculoskeletal issue. Your GP is telling you to stop doing things that aggravate it. If it comes back every time you go hiking, surgery is in your future.
This. It is likely tendonitis. I have it in my elbow right now. It's fricked. All you can do is rest it and it will take a month to heal. The issue with the knee is obviously you can't not walk for a month.
Anon is wrong about surgery. Though. If it's tendonitis it will go away with rest.
Not really, no. It depends on genetics, diet, lifestyle/activity, health, past issues. The key phrase here though is
>It comes back quickly even after resting
If it's escalated to the point that rest no longer mitigates it, then surgery is typically the next step. I mean sure you can opt for steroid shots, PT, but that's putting a bandaid on the issue. OP come hit me up when I graduate. I would love for you to be my first patient. I've seen a bunch of cases like yours already.
I am desperately seeking answers other than surgery. Surgery, and in particular joint surgery, terrifies me. Not only the recovery time but also because of what it implies about the future. I think once you start on a joint you end up needing continual work on it.
And this is balanced against the terror of facing the loss of the lifestyle you enjoy so much. 🙁
I mean, you can live with it. It will just hurt. Not a life-ending pain but just a continual annoyance every time you hike. My grandfather lived with it for a long time before he opted for surgery. In all of the cases I've seen so far, patients don't go for joint surgery or replacement until they're old. They are a lot like you, they fear surgery. Don't fear it. It's not scary. Recovery time isn't scary either, it's a necessary step of the process to facilitate you getting back into pre-injury condition, or as close to it as possible. I would take your GP's advice to heart because aggravating it is causing more damage. Dial back your activities a bit. Maybe pick and choose the trails you want to go on, with the idea that instead of doing all of them now, you will do some of them now and some of them later after thorough rest and relaxation of the joint. You can go see an ergonomist too. I think they're hacks, but some people swear by them. Don't be afraid.
>I think once you start on a joint you end up needing continual work on it.
It's the opposite. Once the surgery is done and it was succesful you should have no further issues with it, unless you frick it up again (which is what happened in the first place).
I've disclocated my shoulder 5 times. The first time it was forced when descending a waterfall. After that first time I continued to have problems with explosive movements to the point it would dislocate from throwing a ball.
After surgery the repaired shoulder was stronger than the one I didn't dislocate at all. So no continual work, typically surgery improves something so you don't need to constantly work at it anymore.
>It's the opposite. Once the surgery is done and it was succesful you should have no further issues with it, unless you frick it up again (which is what happened in the first place).
>I've disclocated my shoulder 5 times ... After surgery the repaired shoulder was stronger than the one I didn't dislocate at all.
Depends on the specific injury and the specific surgery.
Once you dislocate a joint there's essentially always going to be some degree of weakness, you can strengthen the muscles around the joint which is sometimes enough to stabilise it but you're not really able to unstretch the ligaments. As a result its a situation where surgery is often pretty effective and often an end to the problem.
A hip replacement on the other hand might initially appear to solve the problem but as the artificial hip transmits stress through the skeleton in an unnatural way it can potentially lead to very severe fractures at the interface between the replacement and the skeleton, thus requiring complex operations to revise the replacement.
The long term prognosis following operative management of knee pain would depend on the specifics. Some might be one and done, others might be purely temporary.
Well aimed stretches as first aid, lots of pain is 'just' overworked muscles, catilage and tendons due to onesided overstressing. Nothing that won't heal by itself if given a chance it will just take a bit more time as you get older.
To find the source you have to check your movement, like do you hit the ground with heels first especially when walking downhill? Do you lean to one side too much maybe because of how you pack your weight/gear? Stuff like that.
A few days of rest is not going to be enough bro, when your doc says ''take it easy'' he means for more than a few days. Tendons, ligaments and the cartilagenous structures of the joint have very limited blood supply. This means limited supply of oxygen, nutrients and everything else they need to heal, and that means shit happens slow. You need to be patient, we're talking potentially months.
I would suggest seeing a sports-focused physiotherapist and ideally a sports physician as well. They will be able to give you better advice on what exercises you ought to be doing to aid recovery and reduce the risk of recurrence.
If rehab and exercises don't help then you want to talk to a doctor of some kind about joint injections and potentially surgery down the track. I'd suggest a sports physician if possible - how much a family doctor knows about this topic really depends on how interested they are in it, and while orthopedic surgeons are absolutely the joint experts they can (unsurprisingly) be a bit gung-ho about getting the knives out.
>If it's escalated to the point that rest no longer mitigates it, then surgery is typically the next step. I mean sure you can opt for steroid shots, PT, but that's putting a bandaid on the issue. OP come hit me up when I graduate. I would love for you to be my first patient. I've seen a bunch of cases like yours already.
What a surprise. An absolute shit-tier take from someone who openly admits he's not even out of med school.
Don't listen to this homosexual, and don't listen to any doc who recommends surgery for something that's only been an issue for three months. There are a lot of non-surgical alternatives to explore first, if they don't work then, sure, go for surgery, but any operation has risks and you shouldn't be going down that route unless it's absolutely necessary. Trial least invasive options first.
Also add this to this post
because getting surgery when the problems first start to show is a fricking moron take on the situation. Theres shittons of ways to get it to heal if its not fubar.
Also itis stands for infection. Your fricking joints are inflamed, they need rest and recovery. Then they need very small exercise while laying down. Theres no need for surgery at all, but you living in America they're probably going to be a-OK with you spending shittons on a surgery you don't need.
Again, I only got surgery after 5 times of DISLOCATION. Joints were ripped from their anchor points and the shoulder was dislocating from jerking off (so to speak).
Don't be a b***h, take some rest (6-8 weeks), use your good leg for heavy loads and mostly everything (that means you have to walk like a Black person) and STOP going PrepHole for that period of time.
>don't listen to this guy who says he's in med school, listen to me because I called him a homosexual
Self-awareness off the charts
As someone who’s had recurring tendinitis in a couple areas, and pretty much fixed it, I’m going to disagree with this. Full rest is not the solution. What the tendon needs is blood flow, brought about in the least injurious was possible. In my case, it was Tyler twists, then hammer curls for elbow tendinitis. I don’t know the specifics for lower body stuff, but the principle of working the tendon lightly, for high reps, and freuently still applies. Anything that causes pain lasting more than an hour is too much, so avoid that.
lose weight fat ass
>everything is because fat
classic PrepHole
ok are u overweight at all?
I'm not OP I'm suggesting to him this is tendonitis
theres like a 95% chance OP is overweight
before anything else lose weight sot aht your joints and everything in ur body is not going under exponentially higher stress with every extra lb moron b***h op
I'm not overweight fricktard. I'm old. I've been active my entire life and the thought of losing it, or surgery, is quite scary.
ur not old how old are u?? ur fat i guarantee it how much do u weigh??
>ur not old how old are u?? ur fat i guarantee it how much do u weigh??
Post body.
better your diet, eat more healthy fats like avocado and natural butter. that'll help in the long term, along with actual strength tendon training.
a good starting point is doing wall sits, the longer the better, but start with 20 secs. great exercise for tendons (and of course quads and glutes aswell)
"Stick a purple crystal under your knee every fortnight until healed"
Check kneesovertoesguy, might help you
buy a stationary bike or real bike and ride it daily for at least 30 minutes on an easy resistance gear. that's how you strengthen your weak/bad knee tendons and joints. also helps with ankles too.
OP here. I appreciate this advice, but, I already ride for about two hours a day, to work and back. I've taken a break since its frick cold and snowy in winter, but this started at the end of fall, when I was still riding.
you're fat u just dont want to admit itur not old
this is more like a psychological intervention than ur ligaments.
how many years u have?
people like this are the reason i don’t come here anymore
stop posting any time
jhahahahhaha
>people like u
>people u like
story of life, moron.
u gotta keep bangin, homosexual
man's got a point tbh, look at Sarno and Schubiner and the Painscience guy
where does it hurt in your knee, if it’s on the sides you’re fricked if it’s slightly below it you have biomechanical issues that are likely putting extra stress on weak muscles even if you’re a hiker
patellar tendonitis can happen to almost anyone don’t despair
Yeah, it's the sides. Sounds like I need to push my doc for a referral and surgery
get your gait looked at first
if you can bike to work you may not be totally fricked, i had a similar issue and it ended up being caused by an imbalance resulting from a hip injury
t. old
I would strongly recommend exploring non-surgical solutions first. In particular, try to find a physiotherapist who isn't a little b***h and has a history of working with athletes.
Everything they're going to tell you is freely available on the Internet, it's not like there's some kind of secret knowledge that only they have access to, but if you're asking us you probably can't figure it out for yourself.
I don't really pay attention to the guy beyond knowing that he likes backwards sled dragging, but I will say that I've been really happy with what backwards sled dragging has done for my anterior knee pain.
Also, side note, single leg RDLs were a game changer when I had a touch of IT band syndrome crop up.
Surgery is not your future, and a snake trick for most cases of tendinopathy. It does not address the root cause of the issue. Most cases of tendinopathy or knee pain can be addressed through proper mobility work and targeted strengthening of affected areas normally through eccentrics. Look at people like kneesovertoesguy for a demonstration of what healthy knees can and should do through work on dorsiflexion and strength through all ranges. I would advise seeing a physio that knows about biomechanics and sports related injuries.
you went to a doctor? telltale sign of being a b***h,.
And it never occurred to you that maybe your legs hurt because you're FRICKING WEAK?
How often do you strength train? Can you do a proper squat? Can you do 30 or more in one set? Do any squats with the heels lifting? Any lunges? Kettlebell swings?
Do all of the above and your little legs will start to feel better.
Use trekking poles to slow yourself and take away some of the strain in your knees when descending
>If you know how to resolve this I'd be grateful to know. I'm lacking serious /out because of it
i´ve had this problem for 7 years and i found a solution for it and i will try to explain my method in english
>go deep prone with your heels touching your buttocks
>move your heel left or right
>you should hear a loud snap when the knee locates itself
>if still hurting repeat but to another direction
you can do this on the go in seconds when it starts hurting
you are welcome anon and happy trails
When does it hurt anon? Does it hurt on inclines and/or declines? I had knee pain on declines but not on inclines. Physical therapy and muscle training exercises fixed my knee pain. "The Kneesovertoesguy" on YouTube has a lot of great videos on knee exercises. I've been pain free for a couple years now since my injury. Hope this helps 😀
Holy shit, why are you stupid enough to ask for medical help from PrepHole?
The cesspool of mentally ill forever online genetic rejects?
See a fricking General practitioner or Doctor.
Since you're posting here It is highly likely that you're an unfit, fat ugly piece of shit who suddenly decided to go on a hike after being sedentary in front of the computer for a whole year.
So no shit Sherlock. What did you think was going to fricking happen?
Disregard this post I'm illiterate
have a nice day. Seriously just have a nice day.
>trust the ~~*experts*~~
My knees are destroyed from the military.
Here's what works.
Exercise.
Wear knee sleeves when hiking or doing activity.
Do dynamic warm-ups before the hike.
Hydrate and use liquid iv.
Stretch for at least an hour after.
Change your diet.
This won't cure the problem but it will help it be manageable if not at least it will make it less noticeable and not debilitating.
>Stretch for at least an hour after
You can't stretch your fricking joints zogbot
>You can't stretch your fricking joints zogbot
No, but you can stretch your muscles which will reduce the tension on your joints and tendons you friggin moron.
switch from hiking to canoeing/kayaking
I had to quit hiking for a few months this year due to insanely bad ITB. I still deal with it now and then. It's from hip weakness in my case, but I was surprised when I got it as I was walking a ton at the time, just not doing a lot of elevation. I make sure to get a lot of elevation in when I hike now to compensate. Sports injuries are tricky to recover from; underuse it and you won't build the strength to prevent it in the future but overuse it and you'll be in pain. If you're hiking a lot I doubt it's ITB though OP, that's more common with runners and people like me who weren't doing much climbing/hip strength training. Best of luck, hope you're back on the trails again soon. Let us know if you figure anything out.
along with strenghtening exercises as others have mentioned, stretching. Not just strengthening/stretching yours leg but every part of your body.Your chest, hips, spine, legs, neck and head even, can affect your legs if they aren't in sync. Secondly, look at how you walk, maybe shy away from heel-striking if you do that. Depending on how you walk, all that energy goes straight into your knee and hip joints instead of the muscles of your feet/legs
to add on to this, theres many youtubers you can watch that talk about using mobility and stretching for fix pain, keesovertoesguy, upright health, chase mountains, grown and healthy (this guy is best for learning to walk better) are some I watch
A couple other people mentioned kneesovertoes but this specific exercise helped my knee. https://youtu.be/dY0yJtSpVHo
The unilateral squats on an angled platform really helped. Despite having no other knee problems, I used to get pain on the outside of my left knee whenever I would walk around with a load. So every time I went backpacking my knee would be in pain after the first day. I started doing these everyday, slowly increasing in weight and my knees feel great. Just did an over nighter pain free the other day.
i had really bad plantar fasciitis and occasional tendonitis in my knees for years
then i talked to a doctor that told me i was dehydrated
appearently my muscles were constantly cramped and it was putting extra strain on my tendons
i quit drinking booze and coffee, started taking electrolytes
i noticed a very big difference within days
stretching helped too
KneesOverToesGuy
You can buy his zero routine in paperback on Amazon for $20 if you don't wanna shell out $50 for the coaching. It really changed my life and I had no idea how weak my lower body really was but it's made me a better mountain biker in the process and I feel safer and more solid on the bike.
Do low impact stuff - rowing or elliptical - in moderation to try to recover.
I fricked up my left knee after a race for a long time, always bugged me on long down hills, but after a lot of time doing low impact workouts it eventually went away (probably would have gone away much faster but I kept trying to run and hike heavy and re-irritated it)
Its annoying as frick but you got to take care of your body.
Maybe glucosamine could help depending on specific injury type.