help with aching knees.....

[sherry7899]

I have regularly been doing hour long low impact dance workouts four or five times a week. On Tuesday I did one followed by yoga. I did a lot of cleaning and cooking that day and reached over 13,000 steps for the day.

Wednesday was my regular rest day. I noticed both knees were aching. I don't have sharp pain, and my range of motion is fine. I took an extra rest day Thursday.

Yesterday I tried to do dance cardio, but had to stop after fifteen minutes.

This morning I used Arnica gel on both knees and switched to a new pair of cross trainers. I did a much slower cardio workout (very gentle NIA) for a half hour. I felt fine during the workout, but now my knees are aching again.

I can move around fine. They mainly feel the most stiff going down steps. I don't have any sharp pain.

Should I take a week off from cardio and just do gentle floor yoga and upper body strength? This is so frustrating! I need the endorphins from cardio
I haven't really had knee issues before-some twinges, but nothing major.

Thank you for any input.

Sherry

[Taiga]

If you don't have sharp pain, weakness or swelling, consider starting with a trial of soft tissue treatment. Do you have a foam roller? I would try rolling (thighs- front/inner areas especially, calves) followed by stretching of the same regions (again, especially the quads/inner thigh).

Here's a quick clip for general idea.

Another leg rolling demo


You can usually tell fairly quickly if rolling will be helpful. And muscle soreness can radiate into the central portion of the knee so it's best to scan muscle regions and see if they are contributing. It can also help you start to sort the problem and consider other treatment (glucosamine/chondroitin to support cartilage, dietary changes to reduce inflammation etc).

[Vintage VFer]

Originally Posted by sherry7899

... Should I take a week off from cardio and just do gentle floor yoga and upper body strength? This is so frustrating! I need the endorphins from cardio
I haven't really had knee issues before-some twinges, but nothing major. ..

Sherry, sorry you are hurting!

Firstly, ice is your best friend. An ice pack (or, a bag of frozen veg) for 10 minutes several times a day really helps with inflammation.

When my knees get achy, I back off cardio. I'll focus on upper body strength. For yoga, skip any kneeling moves, deep lunges or knee-intensive poses for a while.

For cardio, Pahla B has some fairly vigorous seated workout on YouTube. (She's a bit too perky for me, but I admire her many free workouts.)

https://www.youtube.com/c/PahlaBower...h?query=seated

Take it easy!

[bubbles76]

Sherry, I've got no advice, but I wanted to commiserate with you . I've had achy knees for weeks. I took a week off for lower body. I've been mainly keeping to my rebounder, walking workouts, low impact aerobics, Misty Tripoli. I did one step workout, but kept it to zero risers. I was feeling a little better. Probably not the best move, as my knee got achy again so don't do that. I'm keeping my weights low for me, for lower body, and going really slow. I'm also doing more floor work for lower body. Like you, I tried the arnica gel and ice, also Tylenol, but maybe I'm doing more lower body work than I should.

[txhsmom]

I complained about my knees to my doctor a few months ago - he's a runner - and he suggested that I just rub a bit of Voltaren gel (a prescription NSAID) on my knees when they were achy. I poo-poo'ed him in my head, but filled the prescription anyway and decided to try it after my knees were once again hurting, and you know what, it actually worked. Who knew - the doctor might actually know what he is talking about...

The best news, you can now buy Voltaren gel over the counter without a prescription.

I would also suggest that you take it easy on your knees for a few days as well.

Carol

[bzar]

Originally Posted by sherry7899

I have regularly been doing hour long low impact dance workouts four or five times a week. On Tuesday I did one followed by yoga. I did a lot of cleaning and cooking that day and reached over 13,000 steps for the day.

Wednesday was my regular rest day. I noticed both knees were aching. I don't have sharp pain, and my range of motion is fine. I took an extra rest day Thursday.

Yesterday I tried to do dance cardio, but had to stop after fifteen minutes.

This morning I used Arnica gel on both knees and switched to a new pair of cross trainers. I did a much slower cardio workout (very gentle NIA) for a half hour. I felt fine during the workout, but now my knees are aching again.

I can move around fine. They mainly feel the most stiff going down steps. I don't have any sharp pain.

Should I take a week off from cardio and just do gentle floor yoga and upper body strength? This is so frustrating! I need the endorphins from cardio
I haven't really had knee issues before-some twinges, but nothing major.

Thank you for any input.

Sherry

i had severe knee pain once when i used brand new shoes for a 4 mile fun run - lesson learned. i rested a week and i was fine after that. in your initial session before you used the new shoes, it might have been just a long-ish session that you did that caused that pain plus the chores. what others said about ice and so forth - good advice - along with resting and laying off. if you must do something, i'd suggest floorwork - like Margaret Richard's getting better.

i currently do all of my workouts barefooted when i am at home.

[yogapam]

Sorry to hear that Sherry! If you are doing a lot of twisty dance moves, could your flooring or your footwear be contributing to the pain?

[ddj]

Lately, the spin bike has been making my knees achy. Going up and down stairs is torture.

[sherry7899]

Thank you so much for the suggestions and sympathy. I really appreciate it ! Dance cardio is my near daily mood lifter, and I am feeling really out of sorts and cranky without it.

I do have a foam roller, but it may be too big to use on my knees. I will give it a try. I do have pain gel that a very generous VF friend sent me. I used some yesterday. It offered some relief. I will try it again today.

I just used new cross trainers yesterday, so it isn't my shoes. As far as flooring, I do cardio in our finished basement. We have padding with Berber carpeting, and I have a cardio mat over that. I always wear shoes for cardio, and I put Zumba socks over the shoes so that my feet don't get caught or drag on the mat. I do not do pivots or twisty moves, so it's surprising that my knees hurt.
It must just be overuse.

I will try ice, pain gel and rest and sticking to yoga, upper body work and seated cardio if I can find something fun for a few days. I hope it will help.
Thank you!

Dede and Bubbles, I am so sorry you are both in pain also.

Alta, I had tried Pahla in the past, but she talks too much for me.....and this is from someone who used to do Leslie! She seems very sweet and knowledgable. I just did not click with her. I also need music for workouts. The clips I checked did not have music.

[suzanne63]

Originally Posted by sherry7899

Thank you so much for the suggestions and sympathy. I really appreciate it ! Dance cardio is my near daily mood lifter, and I am feeling really out of sorts and cranky without it.

I do have a foam roller, but it may be too big to use on my knees. I will give it a try. I do have pain gel that a very generous VF friend sent me. I used some yesterday. It offered some relief. I will try it again today.

I just used new cross trainers yesterday, so it isn't my shoes. As far as flooring, I do cardio in our finished basement. We have padding with Berber carpeting, and I have a cardio mat over that. I always wear shoes for cardio, and I put Zumba socks over the shoes so that my feet don't get caught or drag on the mat. I do not do pivots or twisty moves, so it's surprising that my knees hurt.
It must just be overuse.

I will try ice, pain gel and rest and sticking to yoga, upper body work and seated cardio if I can find something fun for a few days. I hope it will help.
Thank you!

Dede and Bubbles, I am so sorry you are both in pain also.

Alta, I had tried Pahla in the past, but she talks too much for me.....and this is from someone who used to do Leslie! She seems very sweet and knowledgable. I just did not click with her. I also need music for workouts. The clips I checked did not have music.

Hi I am sorry you knees are not feeling well Sherry.I hope you feel better soon.My knees and fingers hurt sometimes too.It use to also be hormonal sometimes around my Menstrual cycle time.now it is menopause and being older.I sometimes use arthritic rub gel from CVS and Bengay and rest a few days.