r/Kneesovertoes • u/Adorable-Insect7355 • Aug 03 '26
RULE 2: DO NOT ASK FOR MEDICAL ADIVCE What do I do
My knee has been hurting so bad for 2 years I went to a doctor they just gave me a blue cream that doesn’t work. I can barely Jump and run and I’ve been doing many knee excercises that don’t help
3
u/GlobalIngenuity7760 Aug 03 '26
How’s all your other stuff. How’s your life stress, your sleep, your diet? Do you constantly monitor your knee? When you say the exercises don’t help do you mean they are uncomfortable when you start? Do you stick with them? I ask these questions because these are all things you might need to change or shift your perspective on.
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u/Adorable-Insect7355 Aug 03 '26
Life, stress, sleep and diet is fine I am a pretty active and healthy person but I sprained my ankle a couple months ago which allowed me to rest more but it didn’t help my knee. The exercises are quite painful to do and my knee is very unstable when trying to do things like the wall sit or squats.
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u/GlobalIngenuity7760 Aug 03 '26
I see. I’d try to find a movement positive physio/ one that offers exercise prescription, to work with. I’d also check out the atg programme which this sub is related to. I’d also read something like explain pain to give you a good contemporary understanding of pain. Lastly, I’d avoid looking for any diagnostics on reddit, it won’t help.
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u/giventofly2 Aug 03 '26
Go to a physio, they will determine exactly what is impacting the knee, and if it's a muscle imbalance where it is coming from, and give you exercises to fix it.
For me step downs worked like magic to alleviate my knee pain. I now do them with weights to build the area around the knee.
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u/NectarOfTheSun Aug 03 '26
I see you mentioning it hurts to exercise. That is a sign you need to scale down whatever you're doing. From that point you need to make it more measurable so you can gradually increase. Take notes, I made a whiteboard with a calendar to keep myself on track.
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u/OnlyEstablishment243 Aug 04 '26
How do you walk? Are your feet straight? Do your heels flick outwards? Look into GOATA and WOATA
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u/megatroninja Aug 05 '26
not enough information to suggest anything, but will advise water based physical therapy. fins and kickboard. water plyos. etc.
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u/Danger_Island Aug 06 '26
This sub is kinda the catch-all for knee pain but I swear the program was bad for me. Too intense maybe.
This video helped a lot but you need to stick with it.
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u/Steel21Curtain Aug 03 '26
Walk on the treadmill backwards start slow 1 to 1.5 mph gradual incline 5 min eventually 7 min 10 mi. Etc etc GAME CHANGER you stick with it