I am 35 male, facing a problem in routine walk where my knee joint is jammed after long sitting hours in office and cars. I used to be a good badminton player but now this idea even I cannot think to play. After jogging in morning ,I am unable to walk .I have not had any accident on knee although my mother showed same symptoms at 60s .I am taking suppliments of cal & Vit-D for morbid daily with multivitamin as well but the recovery is not much.Please suggest how to overcome such condition fast and cautions
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Since ur a sports person do not let ur knee to degenerate so early a good exercise schedule with few therapeutic modalities will not only relieve ur pain but also will let u resume ur passion of badminton. Kindly visit a qualified, registered and experienced physiotherapist he will help u. Know us more at www.physiotherapistdelhi.in
Avoid sitting Cross legged.
Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.
Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Sports Taping- stretch the tape from both ends and apply on the affected area
Contrast Fomentation (Hot and Cold).
Please do isometric form of exercises for quadriceps.some more exercises for other groups will also be required.You should also take other Physiotherapy modalities for 15-20 sessions.You will be alright.
Hopefully you were advised to take Supplements and you are not taking them on your own, as the popular saying goes anything in excess is bad.
as you described, that you were a good badminton player and right after you jog in morning the symptoms start to appear. and also you face jamming of your joint after prolonged sitting. in office or while traveling. As per your history goes it might be a case of Chondromalacia patella (CMP) commonly seen in sports person, which basically is thinning of the cartilage in the knee joint often accompanied with pain while descending the stairs and clicking sound when trying to bend and unbend knee (flex/extend the joint). Still a knee examination would be needed to confirm the diagnosis of CMP. On other hand if you really have a poor diet routine and have been missing on valuable nutrient but still pushin your knee to the limits , can become a cause to arthritis. but few things to keep in mind is that Osteoarthritis(OA) knee will be jammed in morning right after you get up from bed and ease out as the day progresses. and that jamming usually takes around 2 hrs. from the time you are mobile to completely ween off.
Advise would be to strengthen your Quadriceps Muscle and Hamstring Muscle, so that the Weight of your body is taken up by the muscles and is not transmitted to the joint, wither its OA or CMP the exercise remains same because of the logic that cartilage needs to avoid pressure on it to prevent further damage to joint and its structures.
Confirm CMP / OA , get imaging studies done , X-RAY / (and (or)) MRI and seek a sports / orhtopaedic physiotherapist to get your knee evaluated and learn exercises, you may also go to Occupational Therapist if the thing is bothering you in your day to day activities such as driving, jogging, bathing, shopping or just hanging out.
No MODALITY WOULD ACTUALLY HELP TO TREAT YOUR CONDITION DIRECTLY its just that it may relieve pain for a while. Seek immediate appointment in-person so as to minimize the further damage. and learn how you would get in and out of car and also learn workplace ergonomics and exercise from your occupational therapist. STAY HEALTHY