Question

I have little knee pain after doing squat exercise. Earlier I only feel little knee pain while doing squat. But on 1st september 2023 morning after doing squat (without weight) I felt knee stiffness, dump pain and knee weakness. After this incident I left squat took little rest and knee issue feels improved I was able to perform all activity. But on 2nd november I again felt little knee pain as I have walked on uneven surfaces. Recently I have done mri and it says following: 1) grade ii myxoid degeneration involving posterior horn of the medial meniscus 2) fluid collection adjacent to the posterior horn of medial meniscus- ?paramedical cyst/ distended medial gastrocnemius semimembranosus bursa. 3) mucoid degeneration of acl. 4) minimal synovial effusion of the knee joint. 5) minimal collection in deep infrapatellar bursa. Please suggest what this condition means and how can I recover.

Dr.Julie Mercy J David · Accepted Answer

Resisted terminal knee extension: make a loop with a piece of elastic tubing by tying a knot in both ends. Close the knot in a door at knee height. Step into the loop with your injured leg so the tubing is around the back of your knee. Lift the other foot off the ground and hold onto a chair for balance, if needed. Bend the knee with tubing about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight as you do this. Repeat 15 times. Do 2 sets of 15. If you need an easier way to do this, stand on both legs for better support while you do the exercise.
Standing calf stretch: stand facing a wall with your hands on the wall at about eye level. Keep as arthritis is very common that you get generally bilaterally. Ice therapy would definitely help to reduce the inflammation. We also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the importance of buying braces and splints from us – orthopaedic support braces
we suggest you to wear knee brace which is available at our clinic. If you want you can buy from us, if you are far away from chennai we can send you by courier. The reason why we are conveying you to buy from us is we can demonstrate over the videocall (using whatsapp) and also we can monitor you throughout when to wear it and how long to wear it. And also if you find any difficulty wearing the brace you can also revert back to us for few more suggestions and we can propose you good solution how to go about it.
Resisted terminal knee extension: make a loop with a piece of elastic tubing by tying a knot in both ends. Close the knot in a door at knee height. Step into the loop with your injured leg so the tubing is around the back of your knee. Lift the other foot off the ground and hold onto a chair for balance, if needed. Bend the knee with tubing about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight as you do this. Repeat 15 times. Do 2 sets of 15. If you need an easier way to do this, stand on both legs for better support while you do the exercise.
Standing calf stretch: stand facing a wall with your hands on the wall at about eye level. Keep as arthritis is very common that you get generally bilaterally. Ice therapy would definitely help to reduce the inflammation. We also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone
1. Heel and calf stretch
2. Quadriceps stretch
to do this stretch:
1. Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
2. Bend one knee so your foot goes up toward your glutes.
3. Grab your ankle and gently pull it toward your glutes as far as you can comfortably.
4. Hold for 30 seconds.
5. Return to the starting position and change legs.
6. Repeat 2 times on each side.
Ice therapy would definitely help to reduce the inflammation. We also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone. Stiffness have developed due to weakness of the ligaments &inflammed cartilage. Specific knee exercises will also help ie. Keeping ball underneath the knee and keep pressing it. That's the simple exercise which will help you to strengthen the knee
this must be due to your muscular strain and posture and it may not be due to any other reasons. It is better to correct your addictive behaviour by consulting the right physician. For the time being for the back pain, apply ice.Neck
tilt: from the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 second s. Return to the starting position and repeat. Do this five times.
Side-to-side neck tilt. From the same starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side.
Neck turn. Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side.
Neck stretch. Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each.
If any of these exercises cause severe pain or weakness in your hands or arms, stop right away and talk with your doctor
this is a general knee pain and for this you can follow these measures: one keep a pillow right under the knee while sleeping, next is you can keep ice in the painful area for about 5--10 minutes, it looks like you are is important to check that. Anaemia always leads to the symptoms of being tired and also having body pain though there may not be any pathological reasons for knee pain. With knee exercises you will definitely feel better and muscles must be strengthened.

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