FIRST PRINCIPLE
Bones do what muscles tell them to do. The knee pain is the symptom of bones out of alignment. Get them back into alignment. Then the knee joint will feel better.
To get your knees back into alignment you'll need to do some exercises - getting muscles to do the work they're supposed to do to keep your bones in alignment. If you're in a sedentary occupation it's highly likely that muscles have become weak and tight.
Harry, my gym instructor was most helpful and insightful. He gave me the exercises below and they helped immeasurably.
1. A quadriceps stretch. You'll probably notice the leg with the knee problem has the tighest quadriceps.
(Stand with you back to the kitchen bench. Put one of your toes on the bench and then lean back. Repeat with the other leg.)
2. Do squats, with low weights, feet parallel and going down to at least a sitting position. Four sets of 12 repetitions. There will probably be a machine at the gym that facilitates this exercise.
The best book - Pete Egoscue's 'Pain Free'. Just buy it. Do the exercises he suggests and spend a couple of days at his clinic in San Diego. www.egoscue.com
Here's an Egoscue exercise.
Place your feet parallel and then squeeze the knees in and out. You may find that your knees knock in. If that's the case concentrate on squeezing them out.
Orthotics may be helpful.
SECOND PRINCIPLE
The cause of the pain is rarely at the site of the pain. It's highly likely that muscles below and above the knee are not functioning properly to keep the bones in alignment. The symptom - knee pain. The pain is telling you to do something. Exercise them all in such a way that poor function is restored to good.
Most therapists will want to give you the rub down, crunch, hot wheat bag and electric shock, at the point where it hurts (in this case your knee.) A good physiotherapist may be helpful, but only if they give you the right exercises for calves, thighs, buttocks and groin.
The gym is probably the best place to go - and the Egoscue Clinic.
The doctor probably doesn't have a clue. Most don't have a good feel for anything involving aerobic fitness, strength or flexibility. Most don't train and the likelihood of them referring you to the gym is remote. They'll only give you a pill to make the pain go away, and then send you off to the surgeon.
The surgeon only has one tool and is hell bent on using it. It's the medical equivalent to the carpenter with a hammer. Everything looks like a nail!
It's likely that he doesn't have a clue about the two principles outlined above, or which exercises to prescribe to loosen and strengthen the muscles that are pulling your bones out of alignment. Ask him for a list of exercises and see what he says. He's the last person to go to, not the second!
Remember, the problem was not caused by a lack of surgery.
Supplements may help - glucosamine, omega 3 fats etc.
Bowen Therapy may be useful.
THIRD PRINCIPLE
It's a big ask expecting to get better by having someone do something to you; sooner or later you have to do something to yourself. In this case - a few strength and flexibility exercises, regularly and systematically.
John Miller
www.fitandhealthyonline.com