Curious to know if anything can strengthen knees. My mom and my sister had theirs tear - needed surgery, etc. We share genetics and various medical problems from our genes so it seems (sigh). The past few days my left knee has been painful and/or giving away on steps periodically (out of the blue) - then getting better with time. It’s always been good on the flat. Today at school it got painful on a turn just walking in the classroom - first time ever on flat ground. So far it’s still doing ok, but… am I doomed sooner or later or is there anything I can do to prevent a larger issue from happening? I’d REALLY like to avoid a larger issue.
Best way is to lose weight. That’s the easiest answer.
See a PT. There are tons of exercises for knee and general leg muscle strengthening.
I am not a doctor. I never even studied biology. I was at one point a knee patient, but my surgery was quite successful so I have had no problems for many years. This is just my opinion:
Generally speaking walking and swimming are good. Football and hockey are bad (regardless of whether North American football or the sport that the rest of the world calls football). Skiing is probably bad. Anything that involves a sudden twisting movement is bad. Bicycling can go either way but if done then should be done in moderation.
If doing exercises, you need to be very careful.
You would be better off with shoes or boots that cushion your step, and that give your foot some support. Fashion is not your friend.
A few people (not many) find that their joints get worse with caffeine. You might try going caffeine free for about a week and see if it makes a difference.
I agree that losing weight is a good idea. I also agree with seeing a PT.
Exercises to build quad strength.
That’s what PT will help with. And then icing the knees after.
Ice it tonight.
Get a recommendation for a good PT. I discovered that a lot of knee pain can be attributed to weak glute muscles.
I have been working with a PT and have been working on improving my glute strength and it has made a difference in one of my knees. Unfortunately the other knee probably has a torn meniscus and I have an appointment with a sports orthopedic Dr next week.
I have no idea your weight but I do know losing weight is supposed to be one of the best things. Getting older stinks. You want to strengthen your muscles above and below and be careful about twisting your knee.
Ice, elevation and anti inflammatory medicine helps too.
I just got 3 cortisone shots today, an rx for celebrex and 3 times a week pt for my shoulder. An mri and X-ray as well. I had shoulder surgery on my other shoulder 3 years ago. I’m trying to not have a breakdown about it. The key for me, and everyone, do not wait until your immobilized in pain. Get ahead of it and get checked out.
Yes, weak gluts can contribute to weak quads and weak quads affect the muscles and tendons that run down to and hold the knee.
I’ve got another one for you. Good shoes, whatever that means to your pain. I’ve got a $10 pair that just supports everything so well, thick rubber sole.
If it IS a quad/glut issue, suregery won’t cure it beyond temporary. That’s why they uually send you for PT first.
After my surgery they had me do time on the elliptical or bicycle. Both strengthen knee without weight bearing stress. DH does the stationary bike to keep his knee stronger before conceding to any surgery.
I blew out my knee in a sports related injury in college. Lots of PT to strengthen all the muscles that support the knee is key. As I’ve gotten older I’ve developed arthritis in that knee and need to take naproxen every now and then, especially in the colder months but staying as active as possible has been essential for me. The more I walk and hike, the better the knee feels.
You gave me a chuckle - because it’s so simple for someone to just take off 15-20lbs overnight. 
I don’t think I’ve ever heard anyone put that in an “easy” category before!
Fortunately I’ve never cared about fashion. I never even learned how to walk in heels - saw no need - nor do I like flip flops. Even my hiking boots are bought for function and fit more than fashion. It’s sneakers at home (or boots for outside) and comfortable flats for school/church/going out.
No kidding. I think that’s the understatement of the year. Best wishes to you, @eyemamom and @mom60 with your issues.
I guess I’ll start googling knee exercises. Taking time out to see someone right now isn’t easy either.
Weight-wise, BMI is in the overweight territory (not obese) so I suppose that doesn’t help, but as long as I keep traveling to my mom’s, that’s not going to change as I get next to no exercise there. At home I stay active. I don’t want that to change but I also don’t want to kill my knee so I need to figure out what to do and not do.
It’s definitely worth doing at least one session with a PT who can show you the right form/technique.
Let pain be your guide with exercise. If it hurts, don’t do it.
Hmm, I can check with our athletic trainers at school…
Exercise bike has helped me by strengthening without the pressure and jerking of certain exercises. It has made a difference.
I had considered myself pretty strong but when doing PT I learned that I was using my knees when getting up from a squat or sitting position. Even while doing bridges I was using knees not my gluts. I try to focus on using my hips and glute muscles when getting up from sitting versus my knees. It has made a world of difference in knee pain.
Athletic trainers at school are not trained PTs. I would be very cautious about following their advice unless they tell you to see a PT.
Sneakers, if you mean the Keds type, are no help. They’re no support. Good thick soled athletic shoes that cover the top of the foot closely. (Not running shoes.) My $10 pair of shoes zips up the front and is a good tight fit.
My Uggs are great, too. That’s probably about the sole, too, though who’d have thought it. This isn’t just about the foot, but how the ankle is secured.
I suggest going to see an ortho doc now. My left knee suddenly started bothering me the beginning of Sept. It got worse and worse, and while I limped I could still walk. Til bam. One afternoon I could no longer put any pressure on it at all. It was incredibly painful. I was on crutches for 4 days before I could put any weight back on the leg. X-ray and MRI indicated arthritis and a torn miniscus. So far I have had fluid removed and have been given a cortisone shot. The shot took a few days before it started to help, but it help tremendously when it kicked in . Now a month later it is swollen and sore again. Doc said she would give me the “gel” shot next. I will probably schedule it next week. I have a high deductible health plan and we have meet our OOP so I would love to get the surgery to clean it out this year, but unlikely to happen at this point.
Good luck to you, and get yourself to a doc!
A doctor referral is usually required for the insurance to cover PT. With the symptoms described by OP, a doctor will be reluctant to order an MRI or do a steroid shot (they do reduce pain but they can accelerate arthritis). Most likely, the OP will be referred to a physical therapist for evaluation and a few sessions. If that does not go anywhere, then the testing fun can begin. My knee issue was resolved with PT and gait modification and zero imaging, but Mr. had a torn meniscus and needed surgery. YMMV.
Do you know for sure that you don’t already have a torn meniscus or something? I would see an ortho first for an assessment before any PT.