Northern Ireland Outdoors Forum - Hiking, camping and more
Information => Forum News, Information and Help => Topic started by: silverback on May 16, 2011
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The past couple of times i've been up the Mournes ive been having probelms with my knees when going up a steep incline. I get spasms at the side of my knees and have to rest a couple of mins before i can carry on. Just wondering if anybody else suffers from this and is there any exercises i can do to help?
Cheers Colin.
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Dop you walk with poles?
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No never used poles. Would they help? I'm grand on decline just suffer going up!
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i've heard a lot of people (well 2 or 3) with knee problems going up but not down, i'm the opposite, going up my only problem is my lungs, going down everywhere else hurts!
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Maybe i'm just getting old!!
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Use the pole going up to help support your weight by leaning slightly on it and almost pulling yourself up, this will help to take some pressure off your knees. Have it for a shortish length doing this, depending on the incline. When going down it's the reverse, lengthen the pole so that you're putting it down first and putting some weight on it to again take pressure off the knees and leg muscles. I remember the time that I did Ben Nevis it was harder coming down so I was glad of my pole then!
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A new purchase may be necesary then. Thanks for the advice, ill definitely give it a whirl.
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I would use poles, as my knees were starting to give me bother. I wouldn't walk with out them. And i've no bother with my knees now.
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What part of your knees hurt?
If it's the outside and towards the back it MAY be that your tendons are tight. If so try stretching the legs regularly. I recommend you see a physio who will be able to give accurate advice and guidance.
The walking poles will also give you help and relief.
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Had trouble a couple of years ago and the doc told me it was my tendons and just told me to ease off on the walking. Think i'll give the pole a go and see if it will ease it up a bit. Probably just not as fit as i used to be either.
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Hi Silverback
I'm a physio so I can give you a bit of help.
it is more common for people to have problems with their coming down hills than going up as this puts extra pressure on the easily irritated knee cap joint but either up or down the knees can be under a fair bit of abuse.
Walking poles should def help as tehy do offload the knee joints in a similar way that walking with the use of crutches do. Also if you are flat footed some insoles will help offload the knees.
There are alot of potential structures that could be at fault and obviously a diagnosis is difficult via the internet but if you have not have any major trauma and cannot remember any specific onset then it is unlikely to be anything too nasty (eg. cructiate tear, cartilage tear).
Regardless of the exact diagnosis the vast majority if conditions can be resolved or at least eased by a good exercise programme involving stretching the tight muscles (usually calf and hamstrings) and strengthening the weak (usually quads)
search VMO exercises on youtube as a very safe starting point.
Let me know if you need a bit more guidance.
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Thanks for the advice Brendanmcc. Will have to check out the Youtube vids. I'm grand coming back down the hills just struggle going up.