Prevent knee pain / injury

[Micky]

Hi all,

I have never really had any issues with my knees. But after a game a little while ago, I could feel my knees being a bit irritated. And since than it comes and goes. It is still very managable. But I want to prevent it from getting worse. I have looked through this forum, but can't find preventive measures. Mainly dealing with knee injury when it occurs, what pain killers to take, what brace to buy. But no exercises to strenghten the muscles used as an umpire. 

Does anybody have a program for this or simply a few exercises that help? 

TIA

 

[834k3r]

I'm not a gym rat, so I can't speak to exercises to prevent injury.

However; when I retired from the USAF, one of my diagnoses as I left the service was osteoarthritis in my right knee. It bothered me a lot for years, but Mrs Beaker found a supplement that I take daily and it's worked really well for me.

https://www.melaleuca.com/productstore/supplements/replenex-extra-strength

In addition, when I have games, I'll come home and she'll "patch me"--X39 patches. I'm not sure what they are, but I feel better the day after umpiring than ever.

https://www.lifewave.com/lifewaveinc/store/product/39000.022.009

I used to be skeptical about products like these, but they're my go-to now.

[Velho]

On 8/25/2025 at 4:55 AM, Micky said:

Does anybody have a program for this or simply a few exercises that help? 

Having had knee pain most of my adult life (even predating an MCL strain, unrepaired ACL, and recent meniscus and cartilage removal surgery) I love you are thinking this way. Getting stronger is the long term answer (arthritis aside - I somehow have escaped that one).

A good PT is a great place to start. A good one, in my non credentialed opinion, is one that will focus on progressive strength training (vs primarily focused on constant and endless stretching). I have seen a few different PTs and gotten materials from across the interwebs to formulate what I think is right for me. It's worked well enough that my post surgery PT and Dr appointments were 5 minutes - I was beyond the (low) bar of measurement they use to "return to normal activities".

My daily routine to build my strength back up is lunges, RDLs (not a fan of straight deadlifts at 40+), box touchdowns, and calf raises. I'm slowly ramping up from body weight to added weight before  resuming gym weightlifting (leg extensions, ham curls, squats, leg press, bulgarian squats, etc.)

Again, that's what's worked for me but my universal advice is to find what works for you, go slow, and drop all ego to focus on good form.

Good luck.

[SeeingEyeDog]

@Micky, 3 years ago, I suffered a small tear in the meniscus of my right knee. I worked 6 plates in 3 days...poor choice. In the following days, I was definitely slowed and it was painful, tender and inflamed. I got an x-ray (which are worthless for anything non-osteo related and purely driven by insurance) which showed nothing. I then got an MRI which is how I learned about the tear. I went to an orthopedic surgeon who looked over my scans and said, "I like cutting on people. You do not need to be cut on." I was then referred by my internist to PT which...was life changing. I went 2-3 times a week for 3 months. I took extensive notes about all of the different exercises and what helped what.

Last year, I suffered a smaller tear in the meniscus of my left knee. Despite having those extensive notes from my previous injury, I still went to back to the same PT office (on referral from my internist) since it was a new injury. We did 80% of the stuff we did previously on the right knee and since there were some new personnel at the PT office, they shared a few new things, too.

Our bodies, our health, healthcare, insurance...it's all so...complex, intricate, nuanced, granular AND PERSONAL. What works for me, may not work for you and vice-versa. Since going to PT, I have met a lot of people who have said some form of, "Oh yeah...I went to PT...it did nothing for me...total waste of time..." And then I would ask them how long they went and did the PT techs give them exercises to do at home and I would get some form of, "Yeah, I went for like 2 weeks...no, I didn't do any of that stuff at home in between appointments..." Again, I went 2-3 times per week for 3 months. Do you see where this is going? Depending on your injury, your age and other overall health factors, it may take you less time or it might take you more time. Look how long it takes pro athletes to recover from knee problems...

When it comes to say dental health...you can't just NOT brush and floss in between dental visits and then brush and floss the day before your next dental visit and expect to walk in there and have the hygienist and or the dentist tell you how clean and healthy your teeth, gums and mouth are. PT is the same way...in most cases, they are going to show you the exercises you should be doing and then they will give you a personalized home PT plan to do in between visits. If you don't put in the work they tell you to do in between PT visits, it's either going to take you significantly longer to recover from your injury (which means more of your time at PT appointments and potentially co-pays) or, you aren't going to recover at all.

In closing, I would avoid braces or other support products unless your doctor or someone at your PT office has specifically told you to get a brace and what specific brace to get. Generally, someone who is rehabbing a minor knee injury, they prefer NOT to prescribe a brace because the brace limits the amount of exercise and strengthening that is possible. Again, it's all very personal. Get good medical people around you and presuming you have multiple choices on a PT office if you are referred to those services, ask around with your neighbors and even fellow umpires about preferred PT offices in your market. Good luck to you and get better soon, brother.

~Dawg 

[Micky]

Thank you Velho and SeeingEyeDog for your advice. I will go to a PT and see what he has to say. Indeed, not all PT's are right for everybody. Having had quite a few arm and shoulder injuries and visited many PT's I noticed some worked for me and some didn't. But knee is a differnent animal, so will have to look for an expert in knees. 

Time to strenghten those muscles. 🙂

[Aging_Arbiter]

As a "Dual Knee Replacement" recipient, I can HIGHLY suggest something that had worked for me.  Walk on a treadmill .....BACKWARDS.  Someone had mentioned this to me years ago, and it worked.  Something all medically scientific and stuff about how it helps to strengthen the jigaments and tendonloins around the knee. 

[Velho]

Add: Go slow (especially if you are older). And especially if you've recently added Nordic Curls to your routine, and it's 2 days before a week long clinic.

Ask me how I know. 😠

[The Man in Blue]

As @SeeingEyeDog said, everything is going to be unique to your own situation and whether you are talking about injuries, getting old, etc.

That said, I am going to add one of the most bizarre pieces of advice I think I have ever given:

 

As a 50-year old former catcher and someone who is "on the heavy side", knee discomfort was always an issue for me.  I had an "undiagnosed" knee injury back in high school (doctor just put me in a brace and on crutches, but never pinpointed what I did), but have not had any injuries since then.  My knees will pop, sometimes lock up, and once the weather turns cold, nights get VERY long in bed.  Likely moderate arthritis and age.

When I lived in Mississippi, two things happened.  One, my cold weather exposure was somewhat limited for two years (I was still back in Illinois over winter break and any long weekend).  Two, I lived with a group of housemates, and one of them bought me a 20-inch Chewbacca Squishmallow pillow as a gag gift.  I sleep with it to this day.  When I go to bed, it goes down by my knees.  As I sleep, sometimes my knees are bent over the top of it, sometimes it goes between my knees . . . whatever.  I believe the key is that I am still moving and working my knees in my sleep, rather than letting them just sit there and stiffen or flare up. 

[Micky]

@Aging_ArbiterThanks for the advice. I would like to do the exercises as much as I can at home, it will be fun to walk around in circles backwards in my living room 🙂 Or when I go for baseball practise, I can do a long warm-up with backwards walking. I googled it and there is quite a lot of sides that support this exercise. I will give it a try.

@velho Good advise as well. I am no spring chicken anymore, but I often forget and go full throttle into it. Still play baseball as well in a team with some less than half my age. Sometimes I still behave like them and pay the price the next day. 

@the man in blue I would love to move to Hawaii, but unfortunately that is not so easy for a Dutchman. But we have moderate winters in Holland. So not too bad. Funny enough, when I got that initial kneepain, I put a pillow between my knees and that helpen. Even though I have no discomfort at the moment, I still sleep with that pillow everynight. I like it. Mind you, it is not as nice as yours 🙂 

[Recontra]

I am bone on bone on the outside of my left knee. Now getting steroid shots a little less than 3x per year—eventually will need a replacement. Here’s what’s worked for me:

(1) MAVA Sports (or similar) neoprene compression knee sleeve—best $26.95 you’ll ever spend on your knees. I’ve tried every type and style of prescription and over-the-counter knee brace there is (ones with straps, hinges, so-called “compression” sleeves from others—nothing works like these). Designed for weight lifters. They will not slip, truly squeeze the knee and keep it more stable, and seriously reduce arthritic knee pain during and after games (at least for me). I now wear them backpacking and even under my custom ACL Reconstruction hinged brace I still wear skiing, basketball, or tennis. And they eliminate the need for leggings—just some Force 3 (or other high) socks and these—shin guard straps won’t touch you—and the set up is way, way cooler in the summer than wearing leggings;

(2) I lost 50 pounds from the beginning of this last season. Truly amazing the effect that had on my knee pain (and ability to more comfortably work double headers—and get my ass up one of the lines during a game);

(3) Plate umpires go up and down about 250 times a day. Squats! Lunges! You don’t even need a lot (or any) weight; 

(4) Walk. I now try to walk 6 miles a day— very little stress on the knees — got myself a decent hybrid/gravel e-assist bike. Amazing how that benefits and gets all the juices flowing throughout my lower extremities; and

(5) Consult with a licensed naturopathic physician (N.D) if your state has such things. My PCP here in Oregon is an N.D. Prescribes all my meds and testosterone, but also encourages me to consume copious amounts of glucosamine sulphate (1/2 tsp), liquid fish oil by the tablespoon, “at least” a teaspoon of powdered vitamin C every day, Vitamin D-3 5,000 units, and other relatively inexpensive nutritional supplements our bodies have a hard time absorbing the older we get—none of which are patented so there’s no money to be made promoting them.

Here’s the link to the MAVA sleeves on Amazon: