Take A Walking Approach To Knee Pain

Take A Walking Approach To Knee Pain

 

By Dani Davis

“Bone On Bone”

I am considered well-aged.  In other words, I qualify for all those senior citizen discounts. At 75 I have been dealing with increasingly debilitating Osteoarthritis (OA) of both knees for at least the last ten years. “Bone on bone” as the doctor keeps reminding me. I have been putting off knee replacement surgery due to both fear of the surgery and my ongoing hope for a better answer.

From Miles to Feet

I have always been active and ready to take on whatever the world has to offer, skiing, swimming, hiking, and walking. In fact, I walked four or five miles every day of my life since I was a high schooler. Walking has  always been the mainstay of my exercise routine. However, as my knee pain has worsened I have retreated from former activities and have been reduced to limping about my apartment or using the electric scooter at the local Walmart. The final blow to my exercise routine came, when my dog, my prime motivator for walking, died two years ago.

Dr. X

In December I met with Dr. X, the surgeon scheduled to do my right knee replacement. He told me I am  within a hair’s breadth of the top end of the weight limit; and suggested I lose a few pounds, strengthen my legs, and workout to build my upper body strength. I told him if I could do all those things I wouldn’t be knocking on his door. He laughed, and told me to, “Try. You have ten months.” “Ten months?” Yes, ten months, I was told. “Mostly due to COID-19 issues such as surgical back-log, shortage of nurses and support staff, plus endless employee sick calls.” The medical assistant came in, opened the computer and tentatively scheduled my surgery for November 16th, 2022.

From Shoulder To Knee 

The following week I had a referral from my primary doctor to a physical therapist for nagging shoulder pain. While the therapist got me on a stretching plan to release my shoulder impingement, we talked about my upcoming knee replacement surgery. To my surprise the therapist said if I was willing to work at it over the next ten months she could “almost guarantee” that I would not need the knee replacement surgery.  She was quite passionate. She told me walking could reduce stiffness and inflammation because it increases blood flow to the joints. Furthermore, walking strengthens the leg muscles, which then takes pressure off the knee. The increased activity, she said, would lead to other benefits; reduced pain, weight loss (every lb lost translates to four times less pressure on knees), improved heart health, more positive attitude, and improved quality of life. Wow, that all sounds impressive.

Why Not. . .  

I sent a text to my primary care doctor and told her I wanted to try a walking program supervised by my physical therapist. She gave the OK and the following week I was in Michelle’s office to talk about a walking plan for me.

Start Small And Build Gradually was her first recommendation. Since I have been relatively inactive since the start of COVID-19 Michelle suggested I start with a ten minute stroll and then add a few minutes to each outing. My goal; 30 minutes, 5 days a week. She stressed how important it is for me to start slow to avoid pain, inflammation, and swelling.

• Week 1: 10 minute walk, 3 days this week.
• Week 2: Walk 3 days this week, add 2 minutes to each walk: 12 min, 14 min, & 16 min.
• Week 3: Walk 3 days this week, add 2 minutes each time: 18 min, 20 min, & 22 min.
• Week 4: Walk 3 days this week, add 2 minutes each time: 24 min, 26 min, & 28 min.
• Week 5: Add an extra day to my program. Walk for 30 minutes, 4 days this week.
• Week 6: Add another day to my program. Walk for 30 minutes, 5 days this week.

In the end, I’m supposed to measure my walks in terms of steps, instead of time. For that I bought a pedometer. Studies have determined that 6,000 steps is somehow magical, and that is my current goal. I also ordered a pair of carbon fiber trekking poles for balance and stability.

I’ll Get Back To You

My physical therapist offered a couple of other suggestions to help me get back in the swing of regular walking program. 1.)Take a Tylenol about 20 minutes before starting the walk for expected discomfort. 2.) Gently rub the knee joint for 5-10 minutes prior to my walk to stimulate blood flow to the region. 3.) Warm up with a series of stretches and range or motion exercises. 4.) Cool down by strolling at a slower pace for the last 10 minutes of the walk. 5.) Invest in a good pair of walking shoes. 6.) Invest in a pair of carbon fused trekking poles. 7.) Buy a pedometer. 8.) Keep hydrated. Carry a water bottle 9.) Always carry a cell phone (accidents happen). 10.) Wear bright colors, stay visible, stay safe. 11) Use cold packs after walks, if needed. 12.) Be sure to keep the music playing. 13.) Smile-it makes you feel better.

Conclusion

Here I am with my walking instructions in hand. I guess, I am on my own for the next six weeks. Because staying on track is hard, I thought the process might be interesting to other people. If the physical therapist’s plan for me works it will change my life. That type of change will take a lot longer than 6 weeks; it will take a lifetime commitment. Michelle’s plan offers me pain relief, increased independence, weight loss and lastly the possibility of avoiding two serious knee replacement surgeries. So, I’ll report back somewhere around March 10, 2022 and let you know how its going. If such a program sounds interesting and potentially helpful for you, feel free to start your own program, after you check with your doc. My current statistics: Hgt: 5’1″ Wgt” 224.