I made my first visit to the physical therapy guy today, and he pushed and prodded and pulled and said that what’s really causing the pain is tight quadriceps muscles. Almost the first thing he said was to stop crossing my legs. I’ve done it both ways for years: ankle on knee or knee over knee, and with both legs. He said this puts tremendous torque on the knee and pulls the quad, which was fine at age 25 but not so good at age 68.
He gave me a couple of exercises to do and made another appointment for March 7. One of the exercises is repetitions of wall squats, which don’t hurt too much. The other one, though, is a killer: hamstring curls. Rather than use a resistance band attached to a wall or fixed piece of equipment, he suggested lying on my stomach, looping a towel around my ankle, and pulling my foot as close to my backside as I can. Do that a dozen times, two or three times a day. He demonstrated. It doesn’t feel good.
Fun. Oh well, it’s feeling much better than it was a month ago when this all started, so if this will keep the pain from recurring I’m in favor. Trouble is, I have no set routine for exercising, so I’m gonna have to start one.