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-   -   Dealing with knee pain. (http://www.dgcoursereview.com/forums/showthread.php?t=92268)

StarFirebird 07-17-2013 09:13 AM

Dealing with knee pain.
 
I could use some suggestions on how to make my knee pain not as bad. I had to quit rotating on my heel because of the pain and now I'm rotating on the ball of my foot instead. If I don't concentrate I'll accidently go back to rotating on my heel and the pain starts again.

I've been taking Aleve and it's been helping pretty good. I've also been riding my Exercise Bicycle and it's been helping too.

Do you guys know of anything else I could do to help strengthen my knee?

Aim For The Chains 07-17-2013 09:17 AM

Squats
All variations of squats improve hip and torso stability as well as strength in your knees and other lower body joints. To do a basic squat, extend your arms in front of your chest, and stand with your legs about shoulder-width apart. Inhale and squat down as low as you can with your buttocks moving past your knee level. Keep your torso upright and your knees and feet pointing forward. Exhale and stand straight up without moving your spine. Perform two to three sets of six to 10 reps. You can also do this exercise with a barbell held in front of you near your collarbone, with your arms over your head, or with a dumbbell held in each hand just over your shoulders.

Lunges
The lunge can help you determine if one side of your hip and leg is stronger or more coordinated than the other side. Stand with your legs together and step forward with your left foot. Lower your body down until your right knee gently touches the ground. Keep your torso upright. Exhale and push yourself back to the starting position with your left foot without moving your spine. Perform two to three sets of five to eight reps per leg.

Step-ups
This exercise is similar to the lunge except that you move from a lower position to a higher position. Use a sturdy platform, such as a picnic bench or a stack of aerobic steps that reaches as high as your knees for this exercise. Step on top of the platform with your left foot, and push yourself up on top of it. Extend your right leg behind you slightly, and maintain a tall posture as you hold this position for one second. Lower your right foot to the ground, and put your left foot on the ground. Perform two to three sets of six to 10 sets per leg.

Expert Insight:
Physical therapist Gray Cook, author of "Movement," states that optimal ankle and hip mobility will improve knee strength and stability because it eliminates or reduces compensation in your knees when you move. For example, if your ankles are stiff and cannot properly move well when you walk or run, your knees will compensate by turning and rolling when you move or change directions. This can cause tendonitis, ligament tears and strains, and arthritis in your knees.


Read more: http://www.livestrong.com/article/47...#ixzz2ZIwN6Gsa

StarFirebird 07-17-2013 09:19 AM

That's probably what it is man.

I got kind of lazy once Disc Golf came around and I haven't worked out as much. I was doing Zone Progression training and Insanity before disc Golf season came into full swing,now I may workout 2 times every 2 weeks lol

Johnny_Crunch 07-17-2013 09:31 AM

Knee Brace helps me. Can't play without it.

Pete Kenny 07-17-2013 09:48 AM

What did your Dr say the problem is?
How did your Dr answer your question?

DavidSauls 07-17-2013 09:49 AM

It would certainly help to know what's actually wrong with the knee.

I've suffered from torn meniscus, arthritis, and tight hamstrings. The solutions are surgery, profanity, and stretching.

For myself, I endured increasingly severe knee pain for many years before finding it was in the hamstrings, and stretching provided 70% relief. It would have provided 100% relief if I'd been more diligent about it.

sidewinder22 07-17-2013 12:19 PM

Yeah, what type of knee pain, inside, outside, patella...etc. Stretching typically helps. I'd also suggest checking your mechanics, posture and balance during the throw because if those are off it will lead to injuries easier.

DavidSauls 07-17-2013 12:29 PM

Quote:

Originally Posted by Pete Kenny (Post 2086578)
What did your Dr say the problem is?
How did your Dr answer your question?

Excellent post.

To the O.P., if there's structural damage and you try to fix it yourself with online advice, down the road you may really really really regret it.

(The rest of us won't regret it, nearly as much)

ru4por 07-17-2013 01:35 PM

Quote:

Originally Posted by Pete Kenny (Post 2086578)
What did your Dr say the problem is?
How did your Dr answer your question?

Step 1. What is wrong.
Step 2. How to fix it.

:thmbup::thmbup::thmbup:

StarFirebird 07-17-2013 05:45 PM

Well I don't go to the doctor. I know I'm stubborn.

It's on the outside of my knee. Whenever it does start to hurt bending down and getting back up causes me to limp around for a bit before it loosens back up.

I've also got a messed up wrist,but I think it's carpal tunnel setting in. It stinks getting older.


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