I read with interest the recent post about glucosamine supplements, in regards to joint problems. I had knee pain for the first time ever recently, while hiking down steep hills. Besides trying the glucosamine, does anyone know of anything else I could do to strengthen/stretch the knee?
I “walked through” the pain a few times, but I suspect that maybe isn’t a good idea - could have injured myself seriously, but didn’t have much choice at the time.
Jonna
I have had chronic knee problems for 20+ years. My first advice is what most would say, you need to see a MD to get an assessment of what is going on with your knees. In my case, I have a degenration of the meniscus under the knee caps, and be beginnings of arthritis. After the diagnosis, I was given exercises, three weighted leg lifts, by a personal trainer that have helped tremedously (exercise was recommended by MD vs medication or surgery). I lived with day-to-day pain for over 10 years, but now the knees only hurt sometimes (manageable pain with Vitamin I prn) when I hike downhill. The exercise has built up the muscles around the knees, and has added a lot of support for them. I take it real slow downhill, trying to land heal first. A certified personal trainer can give you your specific exercises after diagnosis. Glucosamine helps, but I had to stop taking it because my MD thought it was increasing my cholesterol. My wife is taking it and it seems to be helping her. Hope this helps and great hiking, PaPa Larry
PaPa Larry
If you just had knee pain for the first time, I’d suggest starting with the basics. Slow down when you’re going downhill. Take breaks to rest your knees. Take some ibuprofen before during and after the hike. Put ice on your knee if it hurts, or soak it in a cool stream if ice isn’t available. There are lots of strengthening exercises you can do to strengthen the muscles around the knee joints so that the joint is held in place better. If I recall, Backpacker magazine had a nice article about it a couple of years ago, check their archives. Good luck! Rainbow
Rainbow
Outer knee pain can be caused by a band that runs from your hip down around your thigh and below the outside of the knee. If this is the kind of pain you have, I do. Here is an exercise that seems to loosen the band up. Stand next to a wall with your right foot parrallel if it is your left knee that bothers you. Put your right arm out against the wall to balance you. Now cross your left foot behind the right one so that it is next to it parrallel to your right foot. Push your left hip out from the wall so that you can feel the hip stretch. Hold for 5 seconds and then repeat 5-10 times. For my knee pain it works. What is happening is the band is tightening over the knee and rubbing, causing the pain. This stretches the band to relieve the knee. Try it and see if it works, hope it helps!
Almost There
Treking poles on the down hill have helped my knee pain a lot. I believe that most of mine is caused by the side to side roll of my ankle which causes my knee to roll. When one of my knees really starts to act up on a hike I will wrap an Ace bandage around the ankle for support which seems to stop the knee problem.
Big B
I almost forgot one good technique which I learned from a gal whose father was a Park Ranger. When going down hill, take it easy and do the “Marilyn Monroe” sashay…flex the knees a bit and sashay those hips. Practice at home. This takes the stress off the knees. For some reason, men seem to have a little trouble mastering this technique, but they can get it…sometimes humming the theme from the “Pink Panther” or similar beat helps with the timing.
See if it works for you. 
Lady Di
I just had my knees looked at last week actually. I have “anterior knee pain”. In other words the fronts of my knees can hurt with downhills, biking, and impact. I was given some excercises, but also some stretches. I’m surprised that no one has mentioned that. With these problems it can have to do with the hamstrings not being flexible enough and the quads not being strong enough thus the tendon below the patella (kneecap) tracks up and down out of line. At least that’s what I understand.
I was given two simple but VERY important stretches- a basic standing quad stretch where you pull your foot behing you and touch it to your butt. For your hamstrings, lie on the ground, bend one knee towards your chest and then extend it upwards while pulling the leg towards you. Do both stretches to 15 counts at 6-10 sets, twice a day. That’s what the doctor told me. That’s also the what he said about the excercises.
Also important is the way your foot is supported. Definitely get Superfeet. I use them but my orthopedist is going to look at getting some kind of wedge to make my Superfeet even more super (supportive).
Good luck. 
zach attack
