Knee pain...help!

[caminograce]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....
Here's a little background.
I walked the CF from Astorga to Fiinisterre in 2015 with no issues aside from blisters. In 2016, I walked the Camino Portuguese from Porto to Santiago and during that trip I slipped and sprained my ankle. I rested for a day or 2 then kept walking to Santiago with the help of ibupropfen. The ankle healed in the following weeks, or so I thought.
Then in March 2020 (yep, not the best time to start walking!) I did 5 days on the camino Frances. Very quickly, my ankle began to hurt again, although it was bare-able. But I think I overcompensated with my other leg, and injured my knee. By the time I left Spain (evacuated) my knee was so painful, walking up and especially downstairs was a nightmare. After a month or so at home, the pain was gone, aside from the occasional slight twinge here and there. I then visited a chiropractor a year or so later, who tuned me up nicely and the occasional twinges seemed to go away.
During all of this time I've done zero long distance walking.
So now, I'm due to go on the camino in a couple of weeks, and like clockwork, my knee is 'saying hello' again. I've had some acupuncture for another issue recently and I asked her to do a little work on the knee area too to see if that helped. But so far, I feel like it's only getting worse. I've not been seriously training at all, just doing a couple of slightly longer than usual walks around my home town.
So, I'm panicking that I'm going to get to SJPP and my knee is going to stop my walk before it's even really begun. This is hopefully going to be the year I walk the whole way, SJPP to Santiago for the first time. But my knee just twinged walking the dog around the block, so I'm pretty concerned now!
I have an appointment with the same chiropractor on Tuesday, so I'm hoping she can perform some kind of miracle on me. But in the meantime, I'm looking for any tips/experiences/reassurace etc from anyone who has had similar issues.
I'm 36, female, and in reasonably good shape. I plan on getting a knee brace, and I also have poles this year for the first time. Thanks in advance everyone!

 

[Former member 104756]

I’m sorry to read this @caminograce I can understand your distress. I have no medical expertise, and your problem may be very different to the problem I had - but I can share my experience from last year, posted on an older thread about knee pain: Also you may benefit from seeing a physiotherapist.

To add my two cents to the question of kinesiology tape.

After just 4 days on Camino Piemont in April 22 I exprenced debilitating knee pain (self diagnosed patella injury). Could barely put any weight on and up or down hills or stairs was excruciating. A knee sleeve, painkillers and voltaren gel etc did not have any impact. With prospect of having to stop, I remembered reading about KT. So I thought there was nothing to lose by trying it. Luckily we were in a town big enough to have a pharmacy. So i hobbled there with my husband. Back in our room we watched a YouTube video of how to strap my knee. We watched it three times.

The difference for me was immediate and verging on miraculous. I was able to continue for the next three weeks inc some serious ascents and descents without any significant discomfort. I could leave the tape on for 3 days inc under the shower. My impression is that the positioning and tension of the tape are v important to its effectiveness. The video we watched went in to detail on this and I followed it to the letter.

I was hesitant to post about my experience with KT. I’ve done so before and was poo pooed by some on the forum including by one member who suggested it was at best a placebo effect and I was likely mesmerised by the pretty brightly coloured tape . For the record, the tape I used was black, as per photo below

Of course it’s not a ‘cure’ for our aging knees. All I can say is that it worked very well for me and i will carry it in my pack on my next camino … just in case.

All the best, Grace

 

[Former member 104756]

This was the earlier thread.

Thread 'Managing Knee Pain: What Has Worked for You?'
https://www.caminodesantiago.me/community/threads/managing-knee-pain-what-has-worked-for-you.78095/

 

[NicP]

Have you seen a physiotherapist and / or a sports podiatrist? They possibly could define the nature of the problem for you (so you have more of a firm idea what you’re dealing with), or at least, advise on the best strategy (knee and /or ankle supports and what type, whether regular use of ibuprofen is a good idea).

I don’t know if you use walking poles- I’ve found they help heaps with my dodgy knees, especially on steep down hill sections. It’s worth looking at some YouTube videos to learn the most effective technique for using them, before you go (lots of people don’t seem to do much of use with them, aside from wave them about in a disorganised fashion, from what I’ve seen).

Also, have you considered starting in Roncesvalles instead of Sant Jean Pied de Port? At least as I understand it, there really isn’t a “whole thing”…. And that hill might not be a great way to start a long camino with an already worrisome knee and / or ankle.

Best of luck with your camino! My personal experience has been that being as flexible as possible with my ideas of what / how my camino will go, depending on how my body feels, has worked better than trying to stick to my preconceived plan that no longer fits with my physical state. However, I found that to be easier said than done at times!

Buen Camino.

 

[MickMac]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....
Here's a little background.
I walked the CF from Astorga to Fiinisterre in 2015 with no issues aside from blisters. In 2016, I walked the Camino Portuguese from Porto to Santiago and during that trip I slipped and sprained my ankle. I rested for a day or 2 then kept walking to Santiago with the help of ibupropfen. The ankle healed in the following weeks, or so I thought.
Then in March 2020 (yep, not the best time to start walking!) I did 5 days on the camino Frances. Very quickly, my ankle began to hurt again, although it was bare-able. But I think I overcompensated with my other leg, and injured my knee. By the time I left Spain (evacuated) my knee was so painful, walking up and especially downstairs was a nightmare. After a month or so at home, the pain was gone, aside from the occasional slight twinge here and there. I then visited a chiropractor a year or so later, who tuned me up nicely and the occasional twinges seemed to go away.
During all of this time I've done zero long distance walking.
So now, I'm due to go on the camino in a couple of weeks, and like clockwork, my knee is 'saying hello' again. I've had some acupuncture for another issue recently and I asked her to do a little work on the knee area too to see if that helped. But so far, I feel like it's only getting worse. I've not been seriously training at all, just doing a couple of slightly longer than usual walks around my home town.
So, I'm panicking that I'm going to get to SJPP and my knee is going to stop my walk before it's even really begun. This is hopefully going to be the year I walk the whole way, SJPP to Santiago for the first time. But my knee just twinged walking the dog around the block, so I'm pretty concerned now!
I have an appointment with the same chiropractor on Tuesday, so I'm hoping she can perform some kind of miracle on me. But in the meantime, I'm looking for any tips/experiences/reassurace etc from anyone who has had similar issues.
I'm 36, female, and in reasonably good shape. I plan on getting a knee brace, and I also have poles this year for the first time. Thanks in advance

Available at local pharmacy or on line, I use an ointment called Flexiseq have a look it works for me on my Caminos .

Flexiseq​

Flexiseq® gel is a topically applied gel, specially formulated to ease joint pain associated with osteoarthritis. Daily application in the morning and evening is enough to start to bring about real improvement in joint pain in as little as two days.

 

[Rick of Rick and Peg]

Check with a podiatrist; knee pain can be caused by foot pronation. About a week into both my caminos I suffered knee pain. I'll keep the story short but in both cases I paid attention to what was happening and it was a high arch on my left foot causing it to lower on the footstep and that in turn caused pronation and that caused knee twisting. I got off cheap by wadding up tissue paper and placing under my insole to support the arch. The problems went away in days. If this is your problem a podiatrist could get you new prescription insoles. (The second camino I had one but I hadn't tested it on hikes like I walked on camino, day after day for longer walks with more pavement.)

 

[VNwalking]

The knee's telling you it hurts for a reason, and it could be either nothing important or camino ending. So in your shoes I'd be seeing an MD Sports Medicine specialist and a Physiotherapist for a proper diagnosis, because they have actual knee expertise.

 

[irishrock]

I would consider an alternative route down from alto de perdon...it is a VERY strenuous downhill that can also be an issue as you might be fatigued from the climb up. I've read/heard that there is a way to walk down the road (it's what I'll do next time...it was a brutal hour)

 

[Gompie32]

Sorry to hear you have knee pains again. It's a bitch to get rid of. Had problems with my knees in 2015 and every once in a while it comes up again. The problem I have is that my muscles can get to weak to support and stabalize the knee joins. Normal daily walking is not really an issues, but if I start running or walk more than usual (like training for and walking the camino) it can come up again. My PT had me do a lot of strength training and it worked a lot, like (bodyweight / weighted) lunges and squats. Besides that, I did exercises to stabilize my ankles (twisted my ankle in the past and on that side it's much more severe), walking backwards (sounds crazy but works for strengthening the muscles around the knee) and wall sits.

I'm in Burgos now and just about to start walking my camino from there. In the preparation I had little but some issues with my knee, so I hope my own advice will help me get through it pain-free.

You're close to your camino. Don't overtrain by doing drastic changes in your training last minute and make it worse. I'm no expert at all, but rest sounds like a good option too compare to overtraining.

 

[Mananath]

Maybe see a PT to get a good analysis of the cause. Pain in different areas of the knee can indicate different causes. I had pain on the outside of my knee which was from an irritated IT band. I spent a lot of time working on strengthening my glutes which made life a lot easier for me. I also mainly started wearing zero drop foot wear which I feel helped.

 

[dougfitz]

Available at local pharmacy or on line, I use an ointment called Flexiseq have a look it works for me on my Caminos .

Flexiseq​

Flexiseq® gel is a topically applied gel, specially formulated to ease joint pain associated with osteoarthritis. Daily application in the morning and evening is enough to start to bring about real improvement in joint pain in as little as two days.

Others might want to read some of the independent articles on this product, here and here.

On the general topic of knee pain, I have walked with osteoarthritis in my knees and hands for many years, and controlled the pain with modified release paracetamol, ibuprofen and a range of complementary medicines - glucosamine, turmeric and fish oil, and regularly used a knee brace before my knees were replaced. There is mixed evidence for these complementary medicines. It's a bit like Flexiseq, it might work well for some individuals, and if it does for you, keep going with that treatment.

I started using walking poles a couple of years after my doctor identified that my knees were wearing out, and advised me to stop running. I was given five years before I would be a candidate for surgery. Changing to walking and using poles deferred that for an additional 15 years

Topical steroid creams offered me limited relief, and are generally not advised for much longer than a couple of weeks, certainly not long enough to be a good solution for a longer camino.

These approaches have all been done in consultation with my doctor, physio and other medical specialists. I think it is important that anyone in pain do this. Discussions like this might give you some clues as to what approaches might be worthwhile discussing with your doctor, but can never substitute for proper medical advice with someone who can physically examine you and arrange for appropriate diagnostic testing.

 

[caminograce]

I’m sorry to read this @caminograce I can understand your distress. I have no medical expertise, and your problem may be very different to the problem I had - but I can share my experience from last year, posted on an older thread about knee pain: Also you may benefit from seeing a physiotherapist.

To add my two cents to the question of kinesiology tape.

After just 4 days on Camino Piemont in April 22 I exprenced debilitating knee pain (self diagnosed patella injury). Could barely put any weight on and up or down hills or stairs was excruciating. A knee sleeve, painkillers and voltaren gel etc did not have any impact. With prospect of having to stop, I remembered reading about KT. So I thought there was nothing to lose by trying it. Luckily we were in a town big enough to have a pharmacy. So i hobbled there with my husband. Back in our room we watched a YouTube video of how to strap my knee. We watched it three times.

The difference for me was immediate and verging on miraculous. I was able to continue for the next three weeks inc some serious ascents and descents without any significant discomfort. I could leave the tape on for 3 days inc under the shower. My impression is that the positioning and tension of the tape are v important to its effectiveness. The video we watched went in to detail on this and I followed it to the letter.

I was hesitant to post about my experience with KT. I’ve done so before and was poo pooed by some on the forum including by one member who suggested it was at best a placebo effect and I was likely mesmerised by the pretty brightly coloured tape . For the record, the tape I used was black, as per photo below

Of course it’s not a ‘cure’ for our aging knees. All I can say is that it worked very well for me and i will carry it in my pack on my next camino … just in case.

All the best, Grace

Thank you so much for your thoughtful reply I'll definitely look into the KT, I'm willing to try anything that helps, placebo or not! Also I'm going to contact a physio ad see if I can get an appointment before I leave. Your advice is very much appreciated

 

[caminograce]

Have you seen a physiotherapist and / or a sports podiatrist? They possibly could define the nature of the problem for you (so you have more of a firm idea what you’re dealing with), or at least, advise on the best strategy (knee and /or ankle supports and what type, whether regular use of ibuprofen is a good idea).

I don’t know if you use walking poles- I’ve found they help heaps with my dodgy knees, especially on steep down hill sections. It’s worth looking at some YouTube videos to learn the most effective technique for using them, before you go (lots of people don’t seem to do much of use with them, aside from wave them about in a disorganised fashion, from what I’ve seen).

Also, have you considered starting in Roncesvalles instead of Sant Jean Pied de Port? At least as I understand it, there really isn’t a “whole thing”…. And that hill might not be a great way to start a long camino with an already worrisome knee and / or ankle.

Best of luck with your camino! My personal experience has been that being as flexible as possible with my ideas of what / how my camino will go, depending on how my body feels, has worked better than trying to stick to my preconceived plan that no longer fits with my physical state. However, I found that to be easier said than done at times!

Buen Camino.

You've given me a few things to think about here, thank you! As for the poles, I have some this year for the first time, but I hadn't thought to watch videos on how to actually use them ...this is very good advice! I also hadn't considered starting a little further along but this could be an option. I'm not averse to missing SJPP if it means being able to make it to Santiago, like you say, there really is no "whole thing," a camino is a camino wherever you begin. Thank you

 

[Former member 104756]

Thank you so much for your thoughtful reply I'll definitely look into the KT, I'm willing to try anything that helps, placebo or not! Also I'm going to contact a physio ad see if I can get an appointment before I leave. Your advice is very much appreciated

Hope it all goes well! As others have said, and I'm sure you know, expert advice is recommended. I've had great success over the years with physio, acupuncture, osteo and my GP, depending on the injury. But for 'on the go' inc on the Camino issues - I am a big believer in the value of stretching - before, during (often) and after walking. And from now on I'll have my KT in my backpack - certainly can't hurt. Good luck!

PS - and poles, a yes for me - particularly on the downhill.

 

[caminograce]

The knee's telling you it hurts for a reason, and it could be either nothing important or camino ending. So in your shoes I'd be seeing an MD Sports Medicine specialist and a Physiotherapist for a proper diagnosis, because they have actual knee expertise.

Yes, this! I wish I'd done this some time ago, but hey ho! It's a holiday here til tuesday but I'm going to try and make an appointment with a professional asap

 

[peregrino_tom]

Hi cg, some thoughts
- if there's a fundamental issue here, you'll probably need medics to investigate and prescribe/advise for it (as just added in posts above). In the absence of that, second best line is your imminent consultation with your chiropractor - and hopefully you can see your physio too. So you'll need to get as much info as you can from them about daily maintenance and preventative practice, such as stretches and relevant exercises.
- get those walking aids you are planning on using ASAP and start testing them out - poles and knee brace and/or tape as recommended above. My knee brace straps across the knee, so I feel it is working on similar principles to tape (but that may be wishful thinking..).
- If you are new to poles then practice and watch videos etc as it can take some time to adapt to using them comfortably and effectively. What may feel like an unnecessary hassle to start with can, more quickly than you might expect, become second-nature. I hated them at first.
- review your pack contents/weight again, and be ruthless
- review your posture and gait (with your chiropractor/physio?). You might want to change your footwear. Personally I don't think it's too late to do this, if you want/need to switch to low impact Altras or Hokas. But others may disagree.
- be conscious of the psychological anxieties we all experience in these situations - and face them. I know that on my first camino I experienced severe knee pain after 6 days. I started to believe that, because of previous injuries, I had reached the natural limit of my body for continuous walking. And it was all over. But a couple of days later I had completely forgotten about it. Other times there's been debilitating discomfort, but, meeting it with the knowledge that it may just be a transitory pain/situation, has been vital in weighing up whether to go on, take a break or stop completely.

 

[caminograce]

Sorry to hear you have knee pains again. It's a bitch to get rid of. Had problems with my knees in 2015 and every once in a while it comes up again. The problem I have is that my muscles can get to weak to support and stabalize the knee joins. Normal daily walking is not really an issues, but if I start running or walk more than usual (like training for and walking the camino) it can come up again. My PT had me do a lot of strength training and it worked a lot, like (bodyweight / weighted) lunges and squats. Besides that, I did exercises to stabilize my ankles (twisted my ankle in the past and on that side it's much more severe), walking backwards (sounds crazy but works for strengthening the muscles around the knee) and wall sits.

I'm in Burgos now and just about to start walking my camino from there. In the preparation I had little but some issues with my knee, so I hope my own advice will help me get through it pain-free.

You're close to your camino. Don't overtrain by doing drastic changes in your training last minute and make it worse. I'm no expert at all, but rest sounds like a good option too compare to overtraining.

Thank you for the good advice, and good luck on your camino! I hope it's pain free for you

 

[caminograce]

Others might want to read some of the independent articles on this product, here and here.

On the general topic of knee pain, I have walked with osteoarthritis in my knees and hands for many years, and controlled the pain with modified release paracetamol, ibuprofen and a range of complementary medicines - glucosamine, turmeric and fish oil, and regularly used a knee brace before my knees were replaced. There is mixed evidence for these complementary medicines. It's a bit like Flexiseq, it might work well for some individuals, and if it does for you, keep going with that treatment.

I started using walking poles a couple of years after my doctor identified that my knees were wearing out, and advised me to stop running. I was given five years before I would be a candidate for surgery. Changing to walking and using poles deferred that for an additional 15 years

Topical steroid creams offered me limited relief, and are generally not advised for much longer than a couple of weeks, certainly not long enough to be a good solution for a longer camino.

These approaches have all been done in consultation with my doctor, physio and other medical specialists. I think it is important that anyone in pain do this. Discussions like this might give you some clues as to what approaches might be worthwhile discussing with your doctor, but can never substitute for proper medical advice with someone who can physically examine you and arrange for appropriate diagnostic testing.

Yes you're absolutely right. I'm going to try and book in with a physio this week if possible. Thank you!

 

[caminograce]

Hi cg, some thoughts
- if there's a fundamental issue here, you'll probably need medics to investigate and prescribe/advise for it (as just added in posts above). In the absence of that, second best line is your imminent consultation with your chiropractor - and hopefully you can see your physio too. So you'll need to get as much info as you can from them about daily maintenance and preventative practice, such as stretches and relevant exercises.
- get those walking aids you are planning on using ASAP and start testing them out - poles and knee brace and/or tape as recommended above. My knee brace straps across the knee, so I feel it is working on similar principles to tape (but that may be wishful thinking..).
- If you are new to poles then practice and watch videos etc as it can take some time to adapt to using them comfortably and effectively. What may feel like an unnecessary hassle to start with can, more quickly than you might expect, become second-nature. I hated them at first.
- review your pack contents/weight again, and be ruthless
- review your posture and gait (with your chiropractor/physio?). You might want to change your footwear. Personally I don't think it's too late to do this, if you want/need to switch to low impact Altras or Hokas. But others may disagree.
- be conscious of the psychological anxieties we all experience in these situations - and face them. I know that on my first camino I experienced severe knee pain after 6 days. I started to believe that, because of previous injuries, I had reached the natural limit of my body for continuous walking. And it was all over. But a couple of days later I had completely forgotten about it. Other times there's been debilitating discomfort, but, meeting it with the knowledge that it may just be a transitory pain/situation, has been vital in weighing up whether to go on, take a break or stop completely.

Thank you, this is very reassuring to read and some very good advice here. I'm going to find some videos and get practicing with my poles straight away. I'm also going to try and book in with a physio somewhere this week, and will get as much advice from them and the chiropractor as possible.
As for shoes, I have a pair of Sketchers memory foam trail runners and am planning to alternate with my Chaco hiking sandals. But I'm not much of a shoe expert so I'm also going to see if chiro/physio recommends something else.

 

[Madamjoy]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....
Here's a little background.
I walked the CF from Astorga to Fiinisterre in 2015 with no issues aside from blisters. In 2016, I walked the Camino Portuguese from Porto to Santiago and during that trip I slipped and sprained my ankle. I rested for a day or 2 then kept walking to Santiago with the help of ibupropfen. The ankle healed in the following weeks, or so I thought.
Then in March 2020 (yep, not the best time to start walking!) I did 5 days on the camino Frances. Very quickly, my ankle began to hurt again, although it was bare-able. But I think I overcompensated with my other leg, and injured my knee. By the time I left Spain (evacuated) my knee was so painful, walking up and especially downstairs was a nightmare. After a month or so at home, the pain was gone, aside from the occasional slight twinge here and there. I then visited a chiropractor a year or so later, who tuned me up nicely and the occasional twinges seemed to go away.
During all of this time I've done zero long distance walking.
So now, I'm due to go on the camino in a couple of weeks, and like clockwork, my knee is 'saying hello' again. I've had some acupuncture for another issue recently and I asked her to do a little work on the knee area too to see if that helped. But so far, I feel like it's only getting worse. I've not been seriously training at all, just doing a couple of slightly longer than usual walks around my home town.
So, I'm panicking that I'm going to get to SJPP and my knee is going to stop my walk before it's even really begun. This is hopefully going to be the year I walk the whole way, SJPP to Santiago for the first time. But my knee just twinged walking the dog around the block, so I'm pretty concerned now!
I have an appointment with the same chiropractor on Tuesday, so I'm hoping she can perform some kind of miracle on me. But in the meantime, I'm looking for any tips/experiences/reassurace etc from anyone who has had similar issues.
I'm 36, female, and in reasonably good shape. I plan on getting a knee brace, and I also have poles this year for the first time. Thanks in advance everyone!

Would you consider an ultra sound to see if there is any damage to soft tissue or tendons? You have two weeks to get a diagnosis. I say this as a fellow ‘knee sufferer’. I tried chiro and physio for knee pain and if was only after ultrasound that the underlying issue was diagnosed (I had a tear in the tendon). If you haven’t done training it could be a challenge especially carrying your backpack.. extra load on the knee. Wishing you a speedy recovery.

 

[Lunchmeat337]

I’m sorry to read this @caminograce I can understand your distress. I have no medical expertise, and your problem may be very different to the problem I had - but I can share my experience from last year, posted on an older thread about knee pain: Also you may benefit from seeing a physiotherapist.

To add my two cents to the question of kinesiology tape.

After just 4 days on Camino Piemont in April 22 I exprenced debilitating knee pain (self diagnosed patella injury). Could barely put any weight on and up or down hills or stairs was excruciating. A knee sleeve, painkillers and voltaren gel etc did not have any impact. With prospect of having to stop, I remembered reading about KT. So I thought there was nothing to lose by trying it. Luckily we were in a town big enough to have a pharmacy. So i hobbled there with my husband. Back in our room we watched a YouTube video of how to strap my knee. We watched it three times.

The difference for me was immediate and verging on miraculous. I was able to continue for the next three weeks inc some serious ascents and descents without any significant discomfort. I could leave the tape on for 3 days inc under the shower. My impression is that the positioning and tension of the tape are v important to its effectiveness. The video we watched went in to detail on this and I followed it to the letter.

I was hesitant to post about my experience with KT. I’ve done so before and was poo pooed by some on the forum including by one member who suggested it was at best a placebo effect and I was likely mesmerised by the pretty brightly coloured tape . For the record, the tape I used was black, as per photo below

Of course it’s not a ‘cure’ for our aging knees. All I can say is that it worked very well for me and i will carry it in my pack on my next camino … just in case.

All the best, Grace

My wife has knee problems with sharp pain every so often. On the Norte and Primitivo last year she experienced a particularly bad pain and thought we had to quit. However, before bed she applied CBD to the knee and took two ibuprofen tabs. No pain in the morning so we continued onward to Santiago.

 

[lt56ny]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....
Here's a little background.
I walked the CF from Astorga to Fiinisterre in 2015 with no issues aside from blisters. In 2016, I walked the Camino Portuguese from Porto to Santiago and during that trip I slipped and sprained my ankle. I rested for a day or 2 then kept walking to Santiago with the help of ibupropfen. The ankle healed in the following weeks, or so I thought.
Then in March 2020 (yep, not the best time to start walking!) I did 5 days on the camino Frances. Very quickly, my ankle began to hurt again, although it was bare-able. But I think I overcompensated with my other leg, and injured my knee. By the time I left Spain (evacuated) my knee was so painful, walking up and especially downstairs was a nightmare. After a month or so at home, the pain was gone, aside from the occasional slight twinge here and there. I then visited a chiropractor a year or so later, who tuned me up nicely and the occasional twinges seemed to go away.
During all of this time I've done zero long distance walking.
So now, I'm due to go on the camino in a couple of weeks, and like clockwork, my knee is 'saying hello' again. I've had some acupuncture for another issue recently and I asked her to do a little work on the knee area too to see if that helped. But so far, I feel like it's only getting worse. I've not been seriously training at all, just doing a couple of slightly longer than usual walks around my home town.
So, I'm panicking that I'm going to get to SJPP and my knee is going to stop my walk before it's even really begun. This is hopefully going to be the year I walk the whole way, SJPP to Santiago for the first time. But my knee just twinged walking the dog around the block, so I'm pretty concerned now!
I have an appointment with the same chiropractor on Tuesday, so I'm hoping she can perform some kind of miracle on me. But in the meantime, I'm looking for any tips/experiences/reassurace etc from anyone who has had similar issues.
I'm 36, female, and in reasonably good shape. I plan on getting a knee brace, and I also have poles this year for the first time. Thanks in advance everyone!

I think the best and only answer to your problems is to make an appointment with an orthopedist and see what damage you may have and then go immediately to a physical therapist and then you will have two trained professionals working in conjunction with you to hopefully relieve your pain and start a new camino on the "right" foot.

 

[darealdeal77]

Sorry to hear you’re having knee issues! As another pilgrim mentioned this could be a foot issue of walking. Also from experience having meniscus tears, ACL tear and a platellar fracture I walked Camino Frances in 2014 in pain when climbing or descending. Meniscus tears are very common and very painful. On my trip I used Kenetic Tape KT is an amazing invention, like having extra ligaments or tendons. The good thing about KT tape is that you don’t even know you have it on! They can last up to 5 days on, you can shower with it, get sweaty and it stays on. It’s what the athletes with prior injuries use as support when they play. They sell them at major pharmacies, and sports stores. I took 4 rolls and it lasted me the whole Camino. I will post a photo of me wearing it at Camino. It comes with instructions, but the company has YouTube videos which are better. Hope this helps since you’re leaving soon! Should have that checked by a podiatrist and/or Orthopedic surgeon soon. BUEN CAMINO

 

[kaesler]

I’m 67. I had very bad right knee pain a few weeks before starting the CF last September with my brother. I almost cancelled but went to see an orthopedist. He ordered a prescription knee brace, the Don Joy Adjuster 3, and a cortisone shot to be taken the week before starting.

The result was a fantastic trip with my brother. A little knee trouble early on which I think was mostly from the downhill parts exercising knee muscles unaccustomed to that activity. The walking certainly improved my knee muscles over the 5-6 weeks we took.

I also used slow release acetaminophen early on but then realised I didn’t need it.

Now 6 months later I’m still almost free of knee pain. I use the brace for a longish walk, day 10km.

Good luck.

 

[NJohn]

I agree with @lt56ny above - make an appointment with an orthopedic doctor. I have had knee issues over the years. I have been x-rayed and told by my orthopedist that I will be a candidate for partial knee replacement in the future. However, since I’m not currently symptomatic (meaning I’m not in constant pain) I’m not quite there. Before my Camino last fall, I worked with a physical therapist on leg strengthening exercises. I also got a cortisone shot in each knee the week before I left. I was able to complete the Frances and Finisterre with no problems. Good luck; I hope you find answers and relief soon.

 

[ridgwayk]

Hello. Regarding knee sleeves, I’ve got an older pair that are made of neoprene. They are somewhat heavy and hot, but they work. I picked up a newer pair made from a self wicking fabric that seem to provide good support. They are lightweight but they don’t dry as quickly as the neoprene.

Does anyone have personal pros or cons they could recommend for types of knee sleeves?

Thanks in advance.

 

[Olie]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....
Here's a little background.
I walked the CF from Astorga to Fiinisterre in 2015 with no issues aside from blisters. In 2016, I walked the Camino Portuguese from Porto to Santiago and during that trip I slipped and sprained my ankle. I rested for a day or 2 then kept walking to Santiago with the help of ibupropfen. The ankle healed in the following weeks, or so I thought.
Then in March 2020 (yep, not the best time to start walking!) I did 5 days on the camino Frances. Very quickly, my ankle began to hurt again, although it was bare-able. But I think I overcompensated with my other leg, and injured my knee. By the time I left Spain (evacuated) my knee was so painful, walking up and especially downstairs was a nightmare. After a month or so at home, the pain was gone, aside from the occasional slight twinge here and there. I then visited a chiropractor a year or so later, who tuned me up nicely and the occasional twinges seemed to go away.
During all of this time I've done zero long distance walking.
So now, I'm due to go on the camino in a couple of weeks, and like clockwork, my knee is 'saying hello' again. I've had some acupuncture for another issue recently and I asked her to do a little work on the knee area too to see if that helped. But so far, I feel like it's only getting worse. I've not been seriously training at all, just doing a couple of slightly longer than usual walks around my home town.
So, I'm panicking that I'm going to get to SJPP and my knee is going to stop my walk before it's even really begun. This is hopefully going to be the year I walk the whole way, SJPP to Santiago for the first time. But my knee just twinged walking the dog around the block, so I'm pretty concerned now!
I have an appointment with the same chiropractor on Tuesday, so I'm hoping she can perform some kind of miracle on me. But in the meantime, I'm looking for any tips/experiences/reassurace etc from anyone who has had similar issues.
I'm 36, female, and in reasonably good shape. I plan on getting a knee brace, and I also have poles this year for the first time. Thanks in advance everyone!

I'm on the Camino Portuguese right now and I am having the same issue. I brought some tiger balm patches with me and they have worked miracles! I also went to a Pharnacia and bought knee braces for both knees just for insurance. The pharmacist also suggested muscle relaxation pads and I have been using those at night along with ibuprofen. She said not to do more than 15 kms daily.

 

[Sydney Peregrinos]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....
Here's a little background.
I walked the CF from Astorga to Fiinisterre in 2015 with no issues aside from blisters. In 2016, I walked the Camino Portuguese from Porto to Santiago and during that trip I slipped and sprained my ankle. I rested for a day or 2 then kept walking to Santiago with the help of ibupropfen. The ankle healed in the following weeks, or so I thought.
Then in March 2020 (yep, not the best time to start walking!) I did 5 days on the camino Frances. Very quickly, my ankle began to hurt again, although it was bare-able. But I think I overcompensated with my other leg, and injured my knee. By the time I left Spain (evacuated) my knee was so painful, walking up and especially downstairs was a nightmare. After a month or so at home, the pain was gone, aside from the occasional slight twinge here and there. I then visited a chiropractor a year or so later, who tuned me up nicely and the occasional twinges seemed to go away.
During all of this time I've done zero long distance walking.
So now, I'm due to go on the camino in a couple of weeks, and like clockwork, my knee is 'saying hello' again. I've had some acupuncture for another issue recently and I asked her to do a little work on the knee area too to see if that helped. But so far, I feel like it's only getting worse. I've not been seriously training at all, just doing a couple of slightly longer than usual walks around my home town.
So, I'm panicking that I'm going to get to SJPP and my knee is going to stop my walk before it's even really begun. This is hopefully going to be the year I walk the whole way, SJPP to Santiago for the first time. But my knee just twinged walking the dog around the block, so I'm pretty concerned now!
I have an appointment with the same chiropractor on Tuesday, so I'm hoping she can perform some kind of miracle on me. But in the meantime, I'm looking for any tips/experiences/reassurace etc from anyone who has had similar issues.
I'm 36, female, and in reasonably good shape. I plan on getting a knee brace, and I also have poles this year for the first time. Thanks in advance everyone!

I am currently walking the VDLP/Sanabres and after about 2 weeks walking from Sevilla I experienced severe pain in my right knee that precluded me from walking. I bussed to Salamanca and saw a sports physiotherapist there who did an ultrasound and diagnosed my problem as arthritis in my knee. I was treated with an injection of Sodium Hyaluronate which is used to treat arthritis. She advised me to rest for a few days and to wear a knee brace. It worked wonders and I am now in Ourense and almost to Santiago. I would definitely recommend seeing an experienced physiotherapist.

 

[Nancy R.]

You've given me a few things to think about here, thank you! As for the poles, I have some this year for the first time, but I hadn't thought to watch videos on how to actually use them ...this is very good advice! I also hadn't considered starting a little further along but this could be an option. I'm not averse to missing SJPP if it means being able to make it to Santiago, like you say, there really is no "whole thing," a camino is a camino wherever you begin. Thank you

Here's a video that I found useful on using trekking poles:

 

[hikentravel1234]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....
Here's a little background.
I walked the CF from Astorga to Fiinisterre in 2015 with no issues aside from blisters. In 2016, I walked the Camino Portuguese from Porto to Santiago and during that trip I slipped and sprained my ankle. I rested for a day or 2 then kept walking to Santiago with the help of ibupropfen. The ankle healed in the following weeks, or so I thought.
Then in March 2020 (yep, not the best time to start walking!) I did 5 days on the camino Frances. Very quickly, my ankle began to hurt again, although it was bare-able. But I think I overcompensated with my other leg, and injured my knee. By the time I left Spain (evacuated) my knee was so painful, walking up and especially downstairs was a nightmare. After a month or so at home, the pain was gone, aside from the occasional slight twinge here and there. I then visited a chiropractor a year or so later, who tuned me up nicely and the occasional twinges seemed to go away.
During all of this time I've done zero long distance walking.
So now, I'm due to go on the camino in a couple of weeks, and like clockwork, my knee is 'saying hello' again. I've had some acupuncture for another issue recently and I asked her to do a little work on the knee area too to see if that helped. But so far, I feel like it's only getting worse. I've not been seriously training at all, just doing a couple of slightly longer than usual walks around my home town.
So, I'm panicking that I'm going to get to SJPP and my knee is going to stop my walk before it's even really begun. This is hopefully going to be the year I walk the whole way, SJPP to Santiago for the first time. But my knee just twinged walking the dog around the block, so I'm pretty concerned now!
I have an appointment with the same chiropractor on Tuesday, so I'm hoping she can perform some kind of miracle on me. But in the meantime, I'm looking for any tips/experiences/reassurace etc from anyone who has had similar issues.
I'm 36, female, and in reasonably good shape. I plan on getting a knee brace, and I also have poles this year for the first time. Thanks in advance everyone!

I would not recommend jumping into and average of 13 mile days (on average) with some areas of steep/prolonged ascents and descents, without building up to at least 10 mile walks before you go. Baseline you're inviting overuse injuries (shin splints, plantar fasciiti,etc). Add in a knee that you're not sure can make it, and you need to be prepared to start off very slowly (skipping SJPD because only 1 albergue present unless you want to use taxis somehow) or be prepared for the possibility of a trip you didn't plan on (but might still enjoy).

 

[Stephan the Painter]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....

I just wanted to chime in about using KT tape. I found this really helpful when I had injured my shin. What the tape does if used properly is prevent the muscles and tendons from moving so much, so they get a better chance to heal. And they hurt less if they’re not moving. For sure visit a professional, but also experiment with the tape right away and see if it helps. Tons of videos and webpages about the proper way to tape knees, depending on your symptoms, on the web.

 

[caminograce]

Thank you very much everyone for your helpful advice and for sharing your experiences. I managed to see a physical therapist on Monday who has been great. He suspects I originally had a grade 2 ankle sprain in my right ankle that weakened the ligaments and caused me to overuse my left knee on my next camino, resulting in damage and weakness. But he believes that with daily exercises over the the next couple of weeks before I leave I can still do it. He has recommended I take a knee brace with structured metal or plastic sides, and also an ankle support (lace up variety), however I should only wear them if the pain begins to flare up. He's also shown me how to use the KT tape (I have a roll arriving today) and has prescribed me Naproxen which I can take to keep inflammation low if and when its needed (with breaks at least every 10-12 days). I have 3 exercises for my knee and 3 for my ankle which I will be doing each day before I leave, and a couple of times per week on the camino too. He also reminded me that ice is my friend.
I had considered changing my route and starting in Pamplona, but I'm now leaning towards this option:
Starting in SJPP as I intended, but booking bag transfer for the first few days (perhaps until Pamplona) and just carrying a day pack. I will also keep it very easy to begin with, walk from SJPP to Orisson on the first day, and from there to Roncesvalles on the next. No heavy bag, using my poles, and taking it nice and slow.
So, this brings me to another question. Bag transfer. It's not something I've used before but I've downloaded an app called Pilbeo and it's looks pretty simple and straightforward. The only part that I'm not sure about is printing the labels for my bag each day. Do albergues usually have printers you can use for this? This isn't something I've noticed before but I suppose I haven't been looking for it either. Otherwise, I can plan my route at home and pre-print the labels before leaving for the camino- I'm only planning on using bag transfer for a few days so I guess this is feesible too.

 

[NJohn]

I’m so glad to hear this news! Yay!
As far as bag transfer, I’m sure someone else will chime in with a more thorough answer, but I believe most albergues and hotels will have labels available from the company you plan to use.
Buen Camino! Have a magical adventure

 

[Stephan the Painter]

. Otherwise, I can plan my route at home and pre-print the labels before leaving for the camino- I'm only planning on using bag transfer for a few days so I guess this is feesible too.

In my experience, for bag transfers there are forms in each hotel and Albergue, usually by the entrance, that you fill out by hand. Companies usually come by every day to pick up bags that are marked for them. The forms sometimes are little envelopes to leave payment in. You should inquire at each place you stay for the details.

I never heard of anybody using pre-printed labels. Nobody is printing anything up on a daily basis at Albergues. It’s possible that some companies do this, But I don’t think it was widely used, at least in my experience.

It sounds like a great plan, buen camino!

 

[Rick of Rick and Peg]

He's also shown me how to use the KT tape (I have a roll arriving today) and has prescribed me Naproxen which I can take to keep inflammation low if and when its needed (with breaks at least every 10-12 days).

Glad to hear that things are looking better.

Take a carton or paper that comes with the naproxen in the remote case the pharmacy has a problem (or take pictures).

Naproxen in Spanish is naproxeno sódico according to this webpage

naproxen 500 - Spanish translation – Linguee

Many translated example sentences containing "naproxen 500" – Spanish-English dictionary and search engine for Spanish translations.

www.linguee.com

 

[David Tallan]

Thank you very much everyone for your helpful advice and for sharing your experiences. I managed to see a physical therapist on Monday who has been great. He suspects I originally had a grade 2 ankle sprain in my right ankle that weakened the ligaments and caused me to overuse my left knee on my next camino, resulting in damage and weakness. But he believes that with daily exercises over the the next couple of weeks before I leave I can still do it. He has recommended I take a knee brace with structured metal or plastic sides, and also an ankle support (lace up variety), however I should only wear them if the pain begins to flare up. He's also shown me how to use the KT tape (I have a roll arriving today) and has prescribed me Naproxen which I can take to keep inflammation low if and when its needed (with breaks at least every 10-12 days). I have 3 exercises for my knee and 3 for my ankle which I will be doing each day before I leave, and a couple of times per week on the camino too. He also reminded me that ice is my friend.
I had considered changing my route and starting in Pamplona, but I'm now leaning towards this option:
Starting in SJPP as I intended, but booking bag transfer for the first few days (perhaps until Pamplona) and just carrying a day pack. I will also keep it very easy to begin with, walk from SJPP to Orisson on the first day, and from there to Roncesvalles on the next. No heavy bag, using my poles, and taking it nice and slow.
So, this brings me to another question. Bag transfer. It's not something I've used before but I've downloaded an app called Pilbeo and it's looks pretty simple and straightforward. The only part that I'm not sure about is printing the labels for my bag each day. Do albergues usually have printers you can use for this? This isn't something I've noticed before but I suppose I haven't been looking for it either. Otherwise, I can plan my route at home and pre-print the labels before leaving for the camino- I'm only planning on using bag transfer for a few days so I guess this is feesible too.

I can't answer the specific question about bag transfer, because I haven't used it, but I am sure it would help, taking weight off your knee.

One thing you haven't mentioned above, which I found invaluable, is poles. I resisted them on my 2016 Camino Frances and when my knees started acting up tried everything else (knee sleeves and then braces, anti-inflammatories, a walking staff). None of it was sufficient. It was only when I caved in and got a pair of walking poles that the situation stabilized and started to improve. So you may want to consider adding poles to the mix.

 

[Texas Walker]

Thank you for the good advice, and good luck on your camino! I hope it's pain free for you

I hesitate to add a comment, but here goes: My first knee pain was during the Frances, in 2014. I blew it off, basically, just suffered through. The next Camino, the Portugues, I didn't have much if any, and the time I fell down and got a huge bruise has nothing to do with knees. -)) Then we walked the Norte. (2017-18) I had a lot of knee pain, so much it was very difficult to climb stairs, and somehow over time I got to thinking that it had to do with my foolish crossing of the one leg over the other and using the shin bone as a pinning surface. (Don't do this.) At any rate, our Norte walk took two years because DH broke his leg. I started doing the ankle exercises, and various knee strengthening exercises, that he had been recommended, in the evening before bed. When we were finally next able to walk the Camino, the Salvador and then the Primitivo in the same trip, I discovered that the knee problems had disappeared. (Glory, Hallelujah!) This was a very welcome discovery. Since then I continue to do the strength exercises and stretches.
HTH
BC

 

[ApproachingBliss]

Thank you to everyone that mentioned the KT tape. My husband did something to his knee while kneeling on cement and the KT tape stabilized the knee very well. He could go up and down the stairs again w/o pain. The brace is ordered and should be here tomorrow. The post had popped up just as we were trying to figure out what to do about it. A little miracle to read that post and that's helping, thank you.

 

[ken2116]

You won't know exactly what you're dealing with until you receive a through evaluation, in my an MRI was necessary to pinpoint the causes of my knee problems.

Many of the suggestions you've received help with some types of problems but not necessarily with others, for instance my knee pain is made worse by any type of compression while others report benefitting.

Icing following exercise often helps by both reducing inflammation and increasing circulation, but don't freeze your tissues (skin should remain red) and don't apply for too long or you'll reduce circulation. About 10 min. with an ice pack buffered by some cloth (a few layers of t-shirt material) or actively rubbing ice directly on the joint for about 2 min. is about right. You can repeat after ~ 2 hrs.

Crutches have enabled me to complete long, trail hiking trips and all day tours when knees or back have acted up. Know how to size and use them correctly and work up to longer periods of use or you could develop arm problems.

NSAIDS can very helpful provided your stomach, kidneys, etc. can tolerate the minimum dosages required to reduce inflammation.

 

[Mycroft]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....
Here's a little background.
I walked the CF from Astorga to Fiinisterre in 2015 with no issues aside from blisters. In 2016, I walked the Camino Portuguese from Porto to Santiago and during that trip I slipped and sprained my ankle. I rested for a day or 2 then kept walking to Santiago with the help of ibupropfen. The ankle healed in the following weeks, or so I thought.
Then in March 2020 (yep, not the best time to start walking!) I did 5 days on the camino Frances. Very quickly, my ankle began to hurt again, although it was bare-able. But I think I overcompensated with my other leg, and injured my knee. By the time I left Spain (evacuated) my knee was so painful, walking up and especially downstairs was a nightmare. After a month or so at home, the pain was gone, aside from the occasional slight twinge here and there. I then visited a chiropractor a year or so later, who tuned me up nicely and the occasional twinges seemed to go away.
During all of this time I've done zero long distance walking.
So now, I'm due to go on the camino in a couple of weeks, and like clockwork, my knee is 'saying hello' again. I've had some acupuncture for another issue recently and I asked her to do a little work on the knee area too to see if that helped. But so far, I feel like it's only getting worse. I've not been seriously training at all, just doing a couple of slightly longer than usual walks around my home town.
So, I'm panicking that I'm going to get to SJPP and my knee is going to stop my walk before it's even really begun. This is hopefully going to be the year I walk the whole way, SJPP to Santiago for the first time. But my knee just twinged walking the dog around the block, so I'm pretty concerned now!
I have an appointment with the same chiropractor on Tuesday, so I'm hoping she can perform some kind of miracle on me. But in the meantime, I'm looking for any tips/experiences/reassurace etc from anyone who has had similar issues.
I'm 36, female, and in reasonably good shape. I plan on getting a knee brace, and I also have poles this year for the first time. Thanks in advance everyone!

You have many good suggestions here, but I will add daily stretching is critical.
During COVID lock-down, I went from being very active to simply going on my morning walk, and spending the rest of the day sitting, doing historical research on the computer. After awhile, my knee went bonkers, which I eventually realized was due to so many shortened muscles. You may know that a number of muscles originating in the hip (and even in the lower spine) affect the knee. It's been a long haul, but getting back to a stretching routine has helped me so much. I highly recommend pigeon pose (holding for 10-20 seconds on each side) as one way to help strengthen and loosen some muscles that change the position of the knee. So much of yoga practice keeps us in shape.
I also say to look at the soles of both shoes you wear often to see if/how areas are worn away. This will help give you an idea of possible problem areas.
Hopefully you will be able to get some imaging done on your knee soon to see details of the problem before you leave.
I wish you a peace-filled journey.

 

[mlsoff2c]

I had some knee issues, went to an orthopedic who explained my legs were bowl legged and that was causing the knee to not track quite right. He suggested I strengthen my ankles which he thought were weak(true enough I have had my share of sprains there). He also suggested I see a podiatrist where I got orthotics that I have been wearing for 12 yrs. I find that a stair stepping machine at the gym is the best for strengthening the muscles surrounding the knee to prevent them from not tracking correctly, but just walking and staying active works too.
Definitely ask an expert or two, but then try to find what works for you!

 

[Chiptheshrink]

Hi all, I'm due to start the Camino Frances from SJPP on 17th or 18th May. But I'm having some issues with my knee and I'm panicking slightly....
Here's a little background.
I walked the CF from Astorga to Fiinisterre in 2015 with no issues aside from blisters. In 2016, I walked the Camino Portuguese from Porto to Santiago and during that trip I slipped and sprained my ankle. I rested for a day or 2 then kept walking to Santiago with the help of ibupropfen. The ankle healed in the following weeks, or so I thought.
Then in March 2020 (yep, not the best time to start walking!) I did 5 days on the camino Frances. Very quickly, my ankle began to hurt again, although it was bare-able. But I think I overcompensated with my other leg, and injured my knee. By the time I left Spain (evacuated) my knee was so painful, walking up and especially downstairs was a nightmare. After a month or so at home, the pain was gone, aside from the occasional slight twinge here and there. I then visited a chiropractor a year or so later, who tuned me up nicely and the occasional twinges seemed to go away.
During all of this time I've done zero long distance walking.
So now, I'm due to go on the camino in a couple of weeks, and like clockwork, my knee is 'saying hello' again. I've had some acupuncture for another issue recently and I asked her to do a little work on the knee area too to see if that helped. But so far, I feel like it's only getting worse. I've not been seriously training at all, just doing a couple of slightly longer than usual walks around my home town.
So, I'm panicking that I'm going to get to SJPP and my knee is going to stop my walk before it's even really begun. This is hopefully going to be the year I walk the whole way, SJPP to Santiago for the first time. But my knee just twinged walking the dog around the block, so I'm pretty concerned now!
I have an appointment with the same chiropractor on Tuesday, so I'm hoping she can perform some kind of miracle on me. But in the meantime, I'm looking for any tips/experiences/reassurace etc from anyone who has had similar issues.
I'm 36, female, and in reasonably good shape. I plan on getting a knee brace, and I also have poles this year for the first time. Thanks in advance everyone!

I had nearly exactly experience. My Dr gave me a referral for physical therapy, which was mostly strengthening both quads & hamstrings. He explained that when all the muscles around the knee are strong, they take most of the weight and strain. I'd try that next...