Getting my knees back to normal - and then keeping them that way!

indiepanda

I would really recommend seeing a physio. My knees became quite problematic a few years ago and it turned out that although my GP was suggesting I would need surgery on both knees, the consultant decided that intensive physio should do the job, and he was right. The issue was that my lower quad and ITB (the muscles in the front and side of the upper leg) were too tight as they had started to shorten because I was sitting down too much at a desk job and my glutes were too weak from not enough exercise. This muscle imbalance meant my knee cap got pulled out of position when it was bending e.g. going up and downstairs or getting out of a chair.

I had a lot of quite painful but effective deep massage by the physio to loosen up the tight muscles and had to do a lot of strengthening work to sort out the weak glutes (e.g. one legged squats, balance work) but eventually I got back pretty much to normal. My knees still make a bit of noise on stairs now, but they aren't painful and they don't stop me from doing things like going hiking in the mountains, which compared to having to use my arms to push myself out of chairs and being in tears of pain on the stairs is a good result as far as I am concerned.

lessonlearned

Another vote for Physio here. I go regularly for deep tissue massage, very sore at times but it does the trick. A good Physio will also give you some homework to supplement what they are doing.

moneyistooshorttomention

That sounds like a possibility too.

I have had many years doing a desk job and I could feel the other day how tight some of the muscles are in back of my thighs.

moneyistooshorttomention

I've just googled - as I've been told before now there is a good physiotherapist in this area. So I've written down his details. He doesn't have a website - ie so that I can check his prices.

Definitely better see how much visiting him might cost me - after having had to spend some time on part pension since retiring at 60 as per plan:eek:. Thank goodness I've finally got to that revised State Pension Age and will have more income to play with to pay for anything like this - whew!

I've never seen a physiotherapist as such before now - and assume they are very similar to osteopaths and chiropractors as to how much they charge? the fact they probably want you back again for a couple of visits before they pronounce you're "done for now"?

How much do they charge? How often did people have to visit them to get to that "done for now" level?

theoretica

I would advise finding someone who seems good and you get on with - whether they are a physio or chiropractor. But have someone look at you and your legs and take the time to discuss exactly how you should do whatever exercises, as it is possible to make much the right motions but using the wrong muscles.

Nicki

Costs will vary from physio to physio and from area to area so you will just have to phone and ask your physio of choice what his private rates are and if these are too much see whether you can access NHS physio which is free of course but may have a long waiting list.

I am in London and I pay £160 for a 45 minute appointment. The number of appointments you need will depend on the severity of the problem and how quickly you learn how to do the exercises and how consistent you are at doing them. I'm expecting to need weekly physio for months but others may only need 5 or 6 sessions over a longer spaced period.

mumps

I had a problem with my shoulder earlier this year and found out I could self refer to physio at local hospital, we have a big general hospital in another town but have a small hospital in our town which is mainly outpatient stuff. I had two appointments, at the first I was assessed and given exercises to do and then reassessed two weeks later and as I had done so well was discharged. Might be worth your while looking at your area to see if they do something similar.

I had been to the physio dept in this hospital about ten years ago with one of my children and the treatment was so bad we went private. This time I couldn't fault them so even if you haven't been impressed with NHS in your area it might be worth giving them a go before you spend money.

I think ten years ago we were paying about £20 per visit and had three or 4 visits before she got signed off. I think her appointments were about 20 to 30 minutes, the first appointment was longer and cost more.

jenniewb

Just to add (and I also wanted to say try if possible to avoid knee surgery as my understanding is in reality it tends to be a 50/50 experiment in terms of weather or not your knees get better as a result or you end up unable to walk which makes it quite a big gamble...)


And with physios, try asking your GP if they know of any they can suggest, word of mouth suggestions can save you money rather than looking for well advertised (and well paid for advertised) physios. I've seen a private physio before and sorry to have to say, they rang rings around the NHS physio I've had. I don't like to generalise but having seen several NHS physios before, this one private physio was so excellent that if I had the money, I'd not think twice before paying to see someone.

lessonlearned

I pay £38 a session. Money well spent. It's a sports injury clinic - one of my regular PTs went on tour with the English cricket team last year so she must be good.

The clinic is attached to a well known national gym chain and they treat our local football heroes. The might have somewhere near you. Don't know if im allowed to post details so pm me if you like.

The problem with nhs Physio is it Tends to be rationed - often four or six sessions is your lot so only really good for acute problems not for issues that are chronic and which require a longer treatment plan.

indiepanda

moneyistooshorttomention wrote: »

I've just googled - as I've been told before now there is a good physiotherapist in this area. So I've written down his details. He doesn't have a website - ie so that I can check his prices.

Definitely better see how much visiting him might cost me - after having had to spend some time on part pension since retiring at 60 as per plan:eek:. Thank goodness I've finally got to that revised State Pension Age and will have more income to play with to pay for anything like this - whew!

I've never seen a physiotherapist as such before now - and assume they are very similar to osteopaths and chiropractors as to how much they charge? the fact they probably want you back again for a couple of visits before they pronounce you're "done for now"?

How much do they charge? How often did people have to visit them to get to that "done for now" level?

I would be surprised if a physio would be able to sort you out in two visits unless you don't have much of a problem. I think I had 18 sessions before I was back to normal, and each of those involved some pretty deep massage. To be fair, they had no incentive to rush the treatment as the bill was being picked up by my private medical insurance and I was in serious pain when I first went.

Might be worth visiting a physio and seeing if they can work out what the issue is and give you some strengthening exercises and stretches you can do at home. You can use a foam roller to get deep into muscles by lying on it. Hurts like hell if you are really tight, but if you can get into the habit of using it they can be quite effective.

http://sportskneetherapy.com/the-5-best-foam-roller-exercises-for-a-stronger-knee-recovery/