knees

[Rachel]

Does anyone have any good advice for relieving knee/joint pain? I mean, permanently, not taking painkillers!

My right knee is getting worse and worse and is beginning to hurt all the time now, even in bed when I'm trying to sleep.

I've been taking glucostamine (?) sulphate tablets for ages - to no apparent good effect. And, being vegetarian, I'm not going to take cod liver oil. I hear - and believe - that knee supports don't do you any good.

Is it just a case of specific exercises to build stronger muscles around the knee?

If it's cartillage, there's No Way I'm going near a hospital for an operation.

Is there anything else I can try, or is it just a case of living with it???

Yours, in desperation,
Rachel

[Jayne]

This may seem a stupid question - but where do you get your glucosamine tablets from? They have to be high grade stuff. My mum was taking some she bought from a cheap internet supplier and felt no benefit from them. And then she swapped to some higher grade (and more expensive) ones and actually felt a benefit.

Just an idea.

J :hug:

[Retread]

Hi, Rachel:

Can I recommend Arnica cream? I've used it successfully during and after a number of skiing incidents. Nelson's brand, available from Boots the Chemists.

I don't know about the longer-lasting efficacy, but it's a wonderful joint and tendon cure-all. The only similar product I've found that has the same effect is "Arlberger Murmellin" which my shakey German tells me is derived from marmot extract or something similar -- got that one in St. Anton.

I'm sure that there are a few sports injury experts out there, so I'll watch this thread with interest.

[Daisy]

Hi Rachel

This may sound like a silly suggestion but have you thought about seeing a chiropractor. It may be that you have a problem somewhere else in your spine and that is having a knock on effect. I say this because I used to suffer from really bad hip pain after dancing and couldn't lay on my left side at night & pain when walking....thought I was heading for a hip replacement.

It turned out that I had a spine problem which was causing me to change my posture and this was putting undue pressure on the next join down. Since having regular adjustments the problem had disappeared!

Spinning can also cause knee problems so I always use plenty of powder on my shoes now so that there is little resistance.....sticky floors are a nightmere.

Hope this helps.

Jane:kiss:

[Lory]

You may have to resort to having a 'CORTISONE' injection, it's a simple procedure and very effective, slightly uncomfortable whilst having it done but thats nothing if your suffering the whole time.

I've had it done a couple of times (in my coccyx) with great effect! no more pain! :clap:

And my friend Sallyann, who's currently the leading lady of 'Anything Goes' in the west end has to dance everynight, she been suffering badly recently with her knee, she had the injection last friday, not sure how she yet but i'll let u know!:hug:

[spindr]

Coupla' ideas:

1). Do you warm up (as in the sporting sense not the Ceroc warmup sense) and stretch before dancing and do a cool down afterwards?

2). Have you checked your shoes? Are they getting worn / is the padding still padded?

3). You might be able to get some algae-based vegetarian omega-3 supplements?

SpinDr.
P.S. I get my glucosamine and MSM from HealthSpan (http://www.healthspan.co.uk/)

[Lory]

Originally posted by Daisy


It turned out that I had a spine problem which was causing me to change my posture and this was putting undue pressure on the next join down. Since having regular adjustments the problem had disappeared!

This is very true for me too, when i injured my coccyx, (dont laugh) I couldn't sit square on my bum, if that makes sense? so I used sit on one or the other bum cheek, this ended up resulting in a bad neck:what: believe it or not!:tears:

[foxylady]

I have suffered from knee problems for over 15 years (around about when I started dancing !) which the last consultant I saw about it said it was because I was too active !!

To tackle the problem which was becoming worse 2 years ago, I lost a lot of weight (not applicable in your case if you are who I think you are), had some physio which freed up a 'stuck kneecap', and started pilates which not only has increased my core muscle stability, which in turn takes pressure off your hips and knees, but I have also worked with the instructor to target the inner thigh muscle which if weak can cause misalignement in the knee joint (ballet is also good for strengthening the muscles that support the knee).

That said I try and warm my knees up before dancing, try wearing sensible footwear (high heels don't help at all), & that spin - as Daisy said- , and use arnica and ibuleve gel or spray prophylactically.

Its never going to go away, but its now more manageable and I feel I'm doing everything I can to limit damage..

I also don't do as much lindy as I used to as bouncing and twisting combined makes them hurt alot !

I don't meet many people on the dancefloor these days that don't have problems with their knees !!!

[JamesGeary]

I used to have trouble using the stairs for a year or two, about 4 years ago. I also was told I was too active. I have no problem now.

Cut down your dancing to 3 nights of the week or less for a while.

Never run down stairs or down hills as this puts lots of impact on the joints.

Never run, unless you have warmed up slowly first (this means no chasing buses and stuff). It takes a few minutes before your joint pads start secreting oil to lubricate the joint.

Try fish Oil tablets, or JointAce. The fish is already dead, it was caught for its meat, the oil is a waste byproduct. If you have no oils stored up the the joint pad then your joint pad can't secret any. Thats ok if you like the idea of dry bone scraping against dry bone, gradually wearing away at each other, causing irreversible damage which nothing in the future will ever repair. Your health is more important than your sensibilities.

Maybe never completely straighten your legs while dancing (don't lock them into the straight position). I've heard you shouldn't ever lock your leg straight.

[Lounge Lizard]

I'm reading this with intrest as I also have knee problems

Rachel, what's wrong with knee supports?
I never dance without them I wont wear them when I am not dancing as I dont want to depend on them
They are a BIG help to me, I would not teach/dance without them.
I would suggest you try them
peter

[jivecat]

Originally posted by Rachel

My right knee is getting worse and worse and is beginning to hurt all the time now, even in bed when I'm trying to sleep.


Is there anything else I can try, or is it just a case of living with it???

Yours, in desperation,
Rachel



Rachel, be careful and get it thoroughly checked out straight away. I continued dancing with a painful foot, ladling on the Ibuprofen gel before i went out, with the result that there is probably permanent arthritis in the joint. If I'd rested it and sought proper advice as soon as I noticed anything wrong maybe it wouldn't have been as bad. You're far too young to just think in terms of living with it -you've got stacks more dancing years ahead, try and get it sorted out!

[David Franklin]

Originally posted by Rachel
Does anyone have any good advice for relieving knee/joint pain? I mean, permanently, not taking painkillers!

My right knee is getting worse and worse and is beginning to hurt all the time now, even in bed when I'm trying to sleep.Having had a knee just like this, I agree with the suggestions about glucosamine, and knee supports - can't really do any harm I think. Also make sure your shoes are comfortable - I find 'fast' dance shoes kinder to my knees than slow ones, but your mileage may vary. But these are only 'band-aids' - I would agree 100% with the advice to go and see a professional.

You can also try ice to reduce inflammation, and "hot and cold" treatment to promote healing. This is where you alternate hot and cold water on the knee - the theory is that this encourages blood flow to the area. If you do this, you have to end with "cold", to try to leave the knee uninflamed - even though finishing with "hot" is much more tempting!

My impression of cortisone injections is that you should regard this as a bit of a "last resort" - they often work wonders, but you shouldn't have repeated injections so it's not a good plan for a chronic/overuse injury.

Question: Do you get pain when sitting down with your legs bent for a long time (e.g. at a desk, or at the movies)? This is what I had, and is a classic indicator for patellafemoral syndrome. From memory, this is basically where the kneecap stops tracking correctly, and tendons/ligaments start rubbing on the kneecap cartillage where they shouldn't. This is usually a muscular imbalance, and a physio/osteopath should be able to give you stretching/strengthing exercises to improve matters.

Best of luck,

Dave

[bigdjiver]

Originally posted by Rachel
Does anyone have any good advice for relieving knee/joint pain? I mean, permanently, not taking painkillers!

My right knee is getting worse and worse and is beginning to hurt all the time now, even in bed when I'm trying to sleep.


See a doctor. If that does not do it, consider seeing a doctor who specialises in sports injuries.

The body often sometimes a short term approach to solving its problems which is not good in the long term. One reaction to inflammation is fluid build up, which can cause more pain and damage. If a doctor has prescribed pain killers, take them. Many of them are also anti-inflammatories. I have twice made the mistake of not taking them, believing that pain has a purpose, and in treating the disease not the sympthoms.

It was onl;y after the doctor explained about inflammation that I started taking Ibuprofen and it cleared up what had been a recurrent problem within a few days.

It seemed odd. I used to limp to the venue, dance the night away without a twinge, and then limp home even worse. The next morning I could hardly bear to my foot on the ground. The doctor explained that as endorfins and muscle tension whilst dancing.

[TheTramp]

I find that knee supports do me more harm than good. They give your knee such support that if you are twisting, and bending it a lot, and generally having to force it harder, because of the support, that by the end of the night, my knees used to hurt more when wearing a support. That might just be me of course :what:

I do find that since I started taking cod liver oil tablets, I have seen a big improvement (maybe you can get some sort of vegetable oil ones or something if you're dead set against the fish ones). Also, I have cut back on dancing a little bit (only went 5 times last week :yum: ), and that seems to help.

Steve

[Emma]

Originally posted by JamesGeary
Try fish Oil tablets, or JointAce. The fish is already dead, it was caught for its meat, the oil is a waste byproduct. There are also good vegetarian alternatives to fish oils - flax oil and several others, which I might be able to remember were I awake! :nice:

[xSalsa_Angelx]

Originally posted by Rachel
Does anyone have any good advice for relieving knee/joint pain? I mean, permanently, not taking painkillers!



Cut them off perhaps?? :na:

Sorry only joking, I have the same problem, they always hurt when its going to rain, i can tell if its going to rain cos my knees get sore (its a problem that stemmed from doing taekwondo as a teenager)

If you dont beleive about the rain thing, ask my b/f i proved my point while in the scorching sunshine in Tunisia a year ago, it was over 100 degrees and i told him it was going to rain (he never believed me) and guess what??? it did, just as we were about to go on a boat trip :na:

[Boomer]

Originally posted by jivecat
Rachel, be careful and get it thoroughly checked out straight away....

Best advice so far. Go to your GP and have him give it the once over. Used to do a lot of running with weight on my back, and at the time ignored the 'little twinges' that went with a couple of 'Brufen. Those twinges developed into a permanent injury, for which a was labled a burke by the doc - I've bugger up the tendon just behind the kneecap or something.

See a doc and take it easy, jivecat is right, you've too much time left to screw aropund with your knees.

[Sheepman]

Originally posted by David Franklin
and knee supports - can't really do any harm I think. Many physios disagree with this, having suffered knee problems for decades, I try to avoid knee supports except in "emergencies" (What's emergency dancing?)

You need to keep taking the glucosamine for up to about 6 months before you may see any benefit, it has to be a high enough dose, and shouldn't be combined with chondroitin, which is supposed to affect the absorbtion of the glucosamine. I expect physio/sports injury clinic is your best bet, but the fast shoes are important. I can show you a simple exercise that has helped me, which 2 physios have shown me. I can also recommend a nutritional therapist who is also a dancer.

Now does anyone have any advice on frozen shoulders and tendonitis? :sad:

Greg

[Geordieed]

Just started reading this thread. I agree with Trampy. Cod Liver Oil tablets do make a huge difference. There was a report published this week and they advised that people as young as 20 should start using Cod Liver Oil to safeguard their joints.

Again I agree with the majority of replies that stretching and simple strengthening should become a part of your weekly routine.

There is little choice put taking more care on a constant basis. Unfortunately this problem does not go away but it will feel easier as preventative steps and self awareness become routine.

[Martin]

Step one in my book is to go for Cod Liver Oil
Fish oils lubricate the joints
When I was 18, having done serious weight training for 4 years I had a problem with my elbow. Doctor and specialist could do nothing for 6 months, cod liver oil sorted it out within 3 weeks.

Had a problem later on with the small of my back - GP's no help (drugs and rest) only got better when I saw a decent osteo - recommended from a girlfriend who used to get bad period pains for years, saw an osteo who sorted out body alienment and she had no more pain.

Martin

[Bill]

Agree with the advice on going for a check up. What I would be concerned about is that it can hurt when you're in bed and if they still hurt in the morning I think having an 'expert' have a look is a sensible idea.

All the treatments mentioned could help but if you have damaged a tendon or the patella then you could do longer term damage to your knee and/or leg.

[Bill]

Originally posted by TheTramp
by the end of the night, my knees used to hurt more when wearing a support. That might just be me of course :what:

Steve


might also be the number of leans and lunges of course :D :wink:

[Dance Demon]

Hi Rachel
Tend to agree with the "getting the doc' to check it out" theory. There are many different reasons for knee pain, and self diagnosis and treatment can often aggravate the problem. If it is cartelage problems, often removal is the best option. It's a very simple op nowadays, and is done by keyhole surgery. It leaves very little scarring, and only involves one overnight stay. Get an expert to sort you out. Don't suffer unneccissarily.:flower:

[Rachel]

You are all wonderful - thank you so much for all the great advice. I can't think why I didn't ask you before!!

I really like some of the suggestions. Others I'm not so keen on - I have to be dragged kicking and screaming to any kind of doctor. Injections and operations are a VERY last resort - and I'm not nearly that desperate yet!

Although I think you may have convinced me about seeing a professional …. But you've suggested so many other things as well - let's see:

- high strength glucosamine. Yes, probably a good idea to get a higher strength. I recently got a free sample from www.zipvit.com and they look pretty good.
- arnica/arlberger murmellin cream
- vegetarian fish oils/omega-3/JointAce/flax oil
- knee supports. May or may not be a good idea. I'm usually with the school of thought that relieving symptons is not enough and, in fact, can cause more damage if you're not experiencing the pain. As someone said here, 'pain has a purpose' - it's there to tell you something's not quite right.
- warm ups/cool downs. Totally right and should be done. Something I'm way too lazy about. Probably because I've never really thought of ceroc as 'exercise'. I'd never fail to warm up before any other dance class. I must start doing this.
- no leg locking. Yes, this is what they always seem to say. I actually do lock my knees all the time (probably cos of ballet). That will be a hard one to unlearn.
- good shoes. Yes, I like fast shoes and floors. Sticky floors are a real problem. Maybe part of the problem is that I always dance in heels. Maybe I should think about trainers, but I rarely wear trousers and they don't go well with skirts. And I always think they wouldn’t be spinny enough. ???
- stretching and strengthening exercises. Yes, more of these this would help. Funnily enough, it always felt better when I used to do regular ballet classes. I should be more disciplined and start doing the plies at home! Also, I can dance all night without it hurting at all (unless, of course, I'm trying to raise myself out of a drop).

Yes, David, you're right - it's most painful when I'm sat with my leg bent, like at work, or car journeys. Though not in the morning yet - fortunately. Maybe the answer is MORE dancing, then, and less sitting around/working ...!

Oh, I must say thank you so to all the people who said I was still young!!! (Jivecat, I do hope your foot doesn't cause you too much more suffering.)

And SalsaAngel - loved your story of being able to forecast rain with your knees. Excellent!! I also did tae kwon do for a few years - I heard that air-kicking and punching are terrible for the joints.

Anyway, I'm off to buy some oils and supplements - thanks again for brilliant ideas.
Rachel

[bigdjiver]

Injections and operations are a last resort for a Doctor too.

Finding out the cause is a doctors first consideration - and it should be your too.

[Minnie M]

I can't give you a remedy other than above, but I can tell you what helped me -

STOP EATING TOMATOES !

There is something in tomatoes that agrevates the tissues :confused: - I stopped eating them and it has helped :yeah:

Try it for a couple of weeks and see if it helps :confused:

[foxylady]

Originally posted by Minnie M
I can't give you a remedy other than above, but I can tell you what helped me -

STOP EATING TOMATOES !

There is something in tomatoes that agrevates the tissues :confused: - I stopped eating them and it has helped :yeah:

Try it for a couple of weeks and see if it helps :confused:

Actually in similar vein, I was advised to cut out the 5 'C's - caffeine, chocolate, cheese (ie dairy), citrus (includes tomatoes) and coke (as in the drink !)... (by an alternative practitioner who suffered from alkylosing spondylitis - an arthritic condition -, and practised the 'bowman' technique who said cutting out those thing helped his symptoms enormously)

I notice the difference with caffeine, and citrus... eg degrees of pain .

Rachel - your description does sound like some sort of patello-femoral problem but you should double check with a doctor, just to rule out something more serious (and possible more treatable !). However your summary above is spot on !



useful web page on patellofemoral problems (http://www.aafp.org/afp/991101ap/2012.html )


FL

[Rachel]

Originally posted by Minnie M
I can't give you a remedy other than above, but I can tell you what helped me -

STOP EATING TOMATOES !

There is something in tomatoes that agrevates the tissues :confused: - I stopped eating them and it has helped :yeah:

Try it for a couple of weeks and see if it helps :confused: You're joking??? I've been force-feeding myself tomatoes every day, even though I don't like them (except on pizza) as I thought they were about the best thing you could eat due to the lypocene/cancer-fighting properties ...

So much for trying to do the right thing! Now, can someone please give me a good reason to not eat spinach???
Rachel

[Rachel]

Originally posted by foxylady
Actually in similar vein, I was advised to cut out the 5 'C's - caffeine, chocolate, cheese (ie dairy), citrus (includes tomatoes) and coke (as in the drink !)... (by an alternative practitioner who suffered from alkylosing spondylitis - an arthritic condition -, and practised the 'bowman' technique who said cutting out those thing helped his symptoms enormously)

I notice the difference with caffeine, and citrus... eg degrees of pain .

Rachel - your description does sound like some sort of patello-femoral problem but you should double check with a doctor, just to rule out something more serious (and possible more treatable !). However your summary above is spot on !



useful web page on patellofemoral problems (http://www.aafp.org/afp/991101ap/2012.html )

FL Please nooo! Cut out caffeine and chocolate??? And cheese and citrus? Drastic! Looks like my only comfort will be wine!!!

A very interesting article, though, thanks FL. And very encouraging that symptoms can be made better.
Thank you,
Rachel

[Geordieed]

Nope win bad too.

[Aleks]

Originally posted by Minnie M
I can't give you a remedy other than above, but I can tell you what helped me -

STOP EATING TOMATOES !

There is something in tomatoes that agrevates the tissues :confused: - I stopped eating them and it has helped :yeah:

Try it for a couple of weeks and see if it helps :confused:

All of the belladonna family can aggravate joint pain especially in arthritics...which includes potatoes, tomatoes, bell peppers; chillis and aubergines.

[Rachel]

Originally posted by Aleks
All of the belladonna family can aggravate joint pain especially in arthritics...which includes potatoes, tomatoes, bell peppers; chillis and aubergines. Christ, I'm learning a lot this morning! What's left to eat, though? Could be a good way to lose weight!
R.

[Sheepman]

Originally posted by Rachel
You're joking??? I've been force-feeding myself tomatoes every day, It's impossible to win isn't, what a choice, crippled or cancer!

I'd assumed that most of my improvement regarding knee pain in recent years was due to glucosamine and cod liver oil, (and a wardrobe full of different shoes!) But maybe the fact that I gave up caffeine a few years ago (for entirely different reasons) has also helped. I'm still eating the cheese, tomatoes, citrus etc. though (not forgetting the pickled garlic and caviar!)

Greg

[Sheepman]

Originally posted by Aleks
All of the belladonna family can aggravate joint pain especially in arthritics...which includes chillis There again chillis can be very useful in the relief of chronic pain, (maybe not joint pain though?)

Greg

[Aleks]

Originally posted by Rachel
You're joking??? I've been force-feeding myself tomatoes every day, even though I don't like them (except on pizza) as I thought they were about the best thing you could eat due to the lypocene/cancer-fighting properties ...

So much for trying to do the right thing! Now, can someone please give me a good reason to not eat spinach???
Rachel

There's lycopene in watermelon....

[Rachel]

Originally posted by Aleks
There's lycopene in watermelon.... Oh that's good news. Not fattening, either!

[jivecat]

Originally posted by Aleks
All of the belladonna family can aggravate joint pain especially in arthritics...which includes potatoes, tomatoes, bell peppers; chillis and aubergines.



So ratatouille and a baked potato would not be the ideal pre-Ceroc meal then?

[Aleks]

Originally posted by jivecat
So ratatouille and a baked potato would not be the ideal pre-Ceroc meal then?

That would depend on whether YOUR body can cope with those foods - everbody's chemistry is different....

[Lory]

Just read this article.......

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The list includes spinach, yoghurt and oranges, which have long been associated with healthy eating - but also turkey, walnuts and pumpkin.

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"And they have the delightful side effect of making you feel better, look better and have more energy."

The list comprises: beans (high in protein); blueberries (rich in vitamins C and E); oats (helps lower cholesterol levels); oranges (vitamin C); pumpkin (protects against skin cancer); wild salmon (reduces risk of heart disease); soy (high in protein); broccoli (anti-cancer); spinach (high in iron); tea, green or black (staves off heart disease and cancer); tomatoes (fights prostate cancer); turkey (protein) walnuts (control heart disease); and yoghurt (boosts immune system).

Co-written with Kathy Matthews, Dr Pratt's book, Superfoods Rx: Fourteen Foods That Will Change Your Life, has achieved huge success in the United States.

"Each food was selected based on gold-standard research of healthy dietary patterns around the world," Dr Pratt said.

"These foods are an integral part of all the recognised healthy dietary patterns that prevent disease and extend our health span - and perhaps our life span as well."

[Lynn]

I woke up this morning with a painful right knee which I think is directly related to dancing last night. I was in trainers on a not very fast floor so that was almost certainly a contributory factor. But reading this thread I came across this...

I also don't do as much lindy as I used to as bouncing and twisting combined makes them hurt alot ! I have never had a sore knee like this even after many hours of MJ but have had it once before after Lindy and last night was doing (well attempting would be a better description) Lindy, with a few MJ dances near the end. I have also had a sore side after dancing Lindy. So I wondered is it something I am doing (or doing wrong) when I try Lindy that is causing this?

I will rest it all week and hopefully it will be OK for the BFG!

[spindr]

I have never had a sore knee like this even after many hours of MJ but have had it once before after Lindy and last night was doing (well attempting would be a better description) Lindy, with a few MJ dances near the end. I have also had a sore side after dancing Lindy. So I wondered is it something I am doing (or doing wrong) when I try Lindy that is causing this?
Are you doing the lady "twist-twist" styling on the swingout (lindy turn)???
That's not a normal MJ motion that your muscle's will be ready for -- and if you've got slightly sticky trainers on a not-slippery floor, then you may end up using your knee to twist your foot -- putting more strain on the knee than you're used to.

If you are dancing Lindy in trainers -- then try swapping them for something with a smooth leather sole.

SpinDr.

[Lynn]

Are you doing the lady "twist-twist" styling on the swingout (lindy turn)???
That's not a normal MJ motion that your muscle's will be ready for -- and if you've got slightly sticky trainers on a not-slippery floor, then you may end up using your knee to twist your foot -- putting more strain on the knee than you're used to.Yes I am, and this could well be part of the cause. Thanks.

If you are dancing Lindy in trainers -- then try swapping them for something with a smooth leather sole. I did wear my leather soled b&ws last week but they got so dirty. (How do you clean leather soles?) Might opt for my cheap practice shoes - don't mind if they get ruined on the floor.

[Geordieed]

Sometimes strains and injuries are a result or reaction to another part of our body becoming injured. The sensation you are experiencing in your knees could be a reaction to you using your feet without proper support for your ankles and arches.

[Lynn]

Sometimes strains and injuries are a result or reaction to another part of our body becoming injured. The sensation you are experiencing in your knees could be a reaction to you using your feet without proper support for your ankles and arches.Wearing my Bloch trainers so my feet are probably well supported. And like I say I have danced far more dances, hours etc doing MJ without experiencing this, so it has been something I have been doing at Lindy, plus freestyling in trainers. I think a combination of both. I'll see how a change of shoes works next week.

[Geordieed]

I was just thinking if you were taking Lindy posture which already asks alot more of your leg muscles and joints and doing alot more footwork with triple steps in, it might have contributed to the soreness you are feeling.

I hope the strain doesn't last long and you feel better soon. At least one thing I have learnt is that the body delivers pain as a signal that something is not right.

[Evgeni]

Does anyone have any good advice for relieving knee/joint pain? I mean, permanently, not taking painkillers!

My right knee is getting worse and worse and is beginning to hurt all the time now, even in bed when I'm trying to sleep.

I've been taking glucostamine (?) sulphate tablets for ages - to no apparent good effect. And, being vegetarian, I'm not going to take cod liver oil. I hear - and believe - that knee supports don't do you any good.

Is it just a case of specific exercises to build stronger muscles around the knee?

If it's cartillage, there's No Way I'm going near a hospital for an operation.

Is there anything else I can try, or is it just a case of living with it???

Yours, in desperation,
Rachel
I have had knee problems for a few years now from years of dancing and old age. I always found that I always had to use a combination of treatments. I do strengthening exercises in the gym, anti inflammatory gel, and fish oil. But the thing that was most noticeable in making the pain go away was stretching. 3 times a day, and hold the stretch for about a minute on each occasion. I did this 3 times on each leg each time I did it, and then started stretching other parts of the body.

[foxylady]

I have had knee problems for a few years now from years of dancing and old age. I always found that I always had to use a combination of treatments. I do strengthening exercises in the gym, anti inflammatory gel, and fish oil. But the thing that was most noticeable in making the pain go away was stretching. 3 times a day, and hold the stretch for about a minute on each occasion. I did this 3 times on each leg each time I did it, and then started stretching other parts of the body.


This post on the ceroc forum based out of australia (but in use by the odd UK bod too)
http://www.cerocforum.com/showthread.php?p=20286&postcount=6

supports the premise that stretching is good. My sports injury consultant at the Royal Orthapedic Hospital told me that for stretches to be most effective you should aim to schedule a stretching session every 8 hours or so !!

I have to say whenever I do stretches in public at a dance evening I usually come in for a lot of stick - so now I usually scurry off to the loos or backstage to do them.... (bit sad or what)

Foxy

[El Salsero Gringo]

I have to say whenever I do stretches in public at a dance evening I usually come in for a lot of stick - so now I usually scurry off to the loos or backstage to do them.... (bit sad or what)I usually get offers to help! I think we should do it in public and try and get a little stretching group going at every dance event.

[Lynn]

I hope the strain doesn't last long and you feel better soon. At least one thing I have learnt is that the body delivers pain as a signal that something is not right. Thanks.

The fact that it was my right knee and most of the spins I was doing when dancing MJ was on my right, and I was finding it sticky to spin suggests that I shouldn't freestyle in my dance trainers on that floor! Maybe wear them for the Lindy class then change.

And after taking Ibuprofen and wearing a support most of the day, its feeling much better. Hopefully will be fine in a day or two (cos I want to dance at the BFG!).

[foxylady]

I usually get offers to help! I think we should do it in public and try and get a little stretching group going at every dance event.


You would !!!:whistle: :devil:

[DavidY]

This post on the ceroc forum based out of australia (but in use by the odd UK bod too)
http://www.cerocforum.com/showthread.php?p=20286&postcount=6
Clicked on the link & got to a post about cooking. :confused: :confused:

[foxylady]

Clicked on the link & got to a post about cooking. :confused: :confused:

they've updated the cerocforum it seems , the new link is

http://www.cerocforum.com/showthread.php?p=20078&postcount=6


Should now work...

Foxy

[Trish]

So anyone got any stretches that are specifically good for your knees (mine also play up sometimes). I'm not quite sure whether you should be stretching your quods or inner thighs or quite what - perhaps both of these?

The Aussie stretches mentioned sound like they might be useful.

[foxylady]

So anyone got any stretches that are specifically good for your knees (mine also play up sometimes). I'm not quite sure whether you should be stretching your quods or inner thighs or quite what - perhaps both of these?

The Aussie stretches mentioned sound like they might be useful.

Knees all conected with feet, ankles, legs and hips (not unsurprisingly), so good stretches for the knees are quads, hamstrings, inner thigh (esp VMO - although hard to stretch easily), hip flexor, outer hip (can't remember technical term), calves, achilles, and glutes (bottom)... should hold stretches for at least 20 seconds to a minute and repeat 8 hourly....

At least thats what you should do in theory - in practice some is better than none....

[Trish]

Cheers - I'll really have to get out my yoga DVDs and try to do them more often!

Dunno what VMO is though... I think I'll get googling and see what comes up.