It's been a while since
my last entry on the subject of
knee misalignment and a lot more pressing matters took priority. I've attended physical therapy twice every week. My insurance would cover only a small time period, so I worked to make sure I could meet my goals in time, which I did.........ahead of schedule. Although the therapists sent me on my way to continue my knee therapy at home, my story is no where near the end.
Strengthening Regiments
During my weight loss I conditioned my lower leg to push my weight up the steps to avoid the pain of bending knees (and social humiliation of acting like an old lady). So for my first regiment was to re-build the muscles in my knees.
This was where I found myself trapped in catch 22--in order to build back said knee muscles, I had to endure the pain from all that conditioning, meaning I had to walk and bend like an old lady. I didn't mind, though, since the only people to see me were Physical therapists and other patients with their own injuries. I could finally let go and be honest. the more I was the more I didn't have to hide the pain, and could see how much I progressed. So to keep my knees in shape I was given homework:
Every time I get a chance, I worked the at-home regiments when I could. It was practical and convenient. All you need was the space and the time. When I couldn't get to a treadmill or cycle I would do 30 step ups with each leg, which it not only built my knee strength but got the heart beating and the calories burning. And you can get it done on any flight of stairs.
Another regiment involves the the seemingly simple exercise of laying on your back and lifting one leg up halfway. This is where you discover new muscles that haven't gotten much work in walking or biking alone. I eventually worked my muscles enough to add leg weights.
Several months have passed as I continued this routine. With time I eventually moved up to high intensity regiments such as pulling myself across the room in a rolling chair with my lower legs or leaning back and forth with one knee strapped to a weight. It's weird how the seemingly laziest things can really work your muscles.
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| Who'd ever think this could be exercise? |
After all these regiments I made sure to put some ice on my knee--VERY IMPORTANT if you plan on actually walking the rest of the day. Like any other muscle, the knees need some recovery.
Lifestyle Changes
It's definitely a lifestyle change as well. I've had to stop carrying an excessive load in my backpack, instead using roll bags or lessening my load. As mentioned in part one, the knees can only handle so much weight, so I might as well take control of the weight I can. When I lift myself from sitting I make sure my posture makes use of the muscles in my knees.
Posture Helps
Today we laugh at how much of a big deal educational films of the 1950s made about perfect posture, but as I often found myself standing for long periods at work. How my body reacted to that definitely depended on how I positioned myself. As my therapist reminded me, as a woman, we have broader hips, which effected our posture differently from males. It was easier for our legs and lower back to become misaligned when standing or walking on certain surfaces or climbing steps. Whether you stand straight and firmly balanced on both legs, or leaning slouched on your side definitely will determine whether you go home a little sore or looking like you just crawled out of an accident.
As of this post, my knees have not fully returned to their appropriate alignment (that may take longer), but I no longer feel the pain I once tried to avoid. However, I found out the hard way that after mile two of walking, my right knee pretty much tells me to stop in it's wonderful, crippling way. But even walking requires proper posture and footwear. However my left knee cap is visibly moving back to it's center position where it belongs.
