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virtualjacki

By virtualjacki

08 April 2008 20:31

When going downhill on steep slopes I get a pin prick type pain just under each knee and a sharp pain from my knee to nearly my thigh (on the left hand side) - how can I prevent this?

Answer

Country Walking magazine

By Country Walking magazine

We contacted Chartered Physiotherapist Dean Payne of Optimum Sports Performance Centre for advice:

“This type of pain may be caused by a number of problems, but the two most common are patella tendonitis (inflammation of the tendons round the knee) or a tracking issue with the patella itself (where the kneecap shifts slightly out of place as the leg bends).
“These problems may arise from an increase in activity - especially hill walking where great demands are put on the muscles around the knee to stabilise the structure when descending. If this is an acute episode then I would initially consider icing the area to control any inflammation and ease discomfort - apply crushed ice wrapped in a towel or a bag of frozen peas for 15 minutes, several times a day.
"Also try strengthening the surrounding muscles through specific exercises. It's best to see a physiotherapist or sports conditioning coach for appropriate exercises and techniques, as doing the wrong exercises can exacerbate problems rather than cure them. 
“And finally – check your footwear. It may be that your foot rolls in or out as you walk, thus stressing the knee - orthotics can help correct this.”

www.optimum-spc.com, 01582 418952

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How can I prevent knee-pain when walking downhill?

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peteyfly

peteyfly says

RE: When going downhill on steep slopes I get a pin prick type pain just under each knee and a sharp pain from my knee to nearly my thigh (on the left hand side) - how can I prevent this?

 I'm narrowing my knee pain to Jumper's Knee or Runner's Knee so far, as I have the same problem with walking down hills.  Silly as it sounds, I walk backward and it takes the pain away completely.  I also noticed if I bend my knees while I'm walking downhill it also takes the pain away.  (but it's hard to do for a longer period of time)

:)

Jeff

22 April 2010 06:57

virtualjacki

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virtualjacki says

RE: When going downhill on steep slopes I get a pin prick type pain just under each knee and a sharp pain from my knee to nearly my thigh (on the left hand side) - how can I prevent this?

knee pain has gone now-simply strengthening the muscles did the trick doing plenty of lunges and squats. Thanks for all the advice!

31 May 2008 22:52

TAGB25

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TAGB25 says

Re: How can I prevent knee-pain when walking downhill?

Ive been having knee problems wiht ten tors trianing. Poles and superfeet, they work a treat! (Check his rhyming skills)

15 April 2008 22:51

bryetta

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bryetta says

RE: When going downhill on steep slopes I get a pin prick type pain just under each knee and a sharp pain from my knee to nearly my thigh (on the left hand side) - how can I prevent this?

Walking Poles are an excellent way to take some of the strain off your knees.

15 April 2008 22:10

Carina

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Carina says

RE: When going downhill on steep slopes I get a pin prick type pain just under each knee and a sharp pain from my knee to nearly my thigh (on the left hand side) - how can I prevent this?

A pal of mine once advised me to walk zig-zag, even on tracks/roads as it will ease the stress on the knee. It actually helps to some extent (though you look stupid, but that's beside the point). I've got knee problems myself and have found that good tracks are the worst surfaces! The good descent in Arrochar is killing me. So one piece of advise might be, as stupid as it sounds, to walk in rough terrain. For some reason it seems to help me anyway. Am seeing a physio at the moment actually, cos I dislocated my knee (again) a few months back. Think that's a good idea, cos I will continue the exercises even when "well".

12 April 2008 13:10

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