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Patrick Yang
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« on: December 05, 2009, 06:32:00 PM » |
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Chris suggested I write this up and ask Steve for help, though I haven't had time to do so for a while. So here goes:
I impacted my right knee back in August during a missed speed vault, and it's been hurting since. The injury has caused me considerable pain directly under the patella during activities like climbing stairs or squatting — anything where I need to exert pressure on a knee with more than about 15º flexion. In addition, when I am prone and curling my leg to my chest, it hurts through the more curled portions of that range of motion. This is not true when I am standing.
I've seen a doctor about this thrice. The first time was in September with a general practitioner; he told me to to stay off of it and come back if it didn't feel better. The second time was in October with a sports medicine doctor; she told me to try squats and leg presses, which I hurt me and I discontinued. The third time this past week, she noticed the quadriceps starting to atrophy and referred me to a PT, whom I'll start seeing Thursday.
The pain has been getting better over the months, and I'm regaining more range of motion that doesn't hurt. The PT told me to ice it once a day for 15 minutes. The sports med doctor told me to do some quad sets, extending the knee and tensing the quadriceps for about ten seconds at a time. Do these sound reasonable? Is there anything else I should be looking into?
My left knee was also injured for some time. When my right knee was first injured, I tried doing some pistols on the left knee. After a few, something… unpleasant happened. As I was driving back up, it felt like something in the knee burst, and then I was in a lot of pain. It hurt for several weeks afterwards (more than a month), and I'd been staying away from bending my knees at all. I haven't yet assessed its strength since I got most of my mobility back, and I've been very hesitant to try, as I fear reïnjuring it. Is this something I should be careful about? How can I speed along its rehabilitation so that I can get back into training? I haven't done a simple precision in ages, much less a cat pass or arm jump or turn vault.
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Steven Low
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« Reply #1 on: December 06, 2009, 08:24:25 PM » |
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And you should read my writeup albeit VERY long. http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/It will walk you through how to evaluate your tissues (part 3&4 at least -- 1&2 is how problems develop) and help you fix this. I mention some specific work for patellofemoral as well. What your PT/doc suggested is just the standard advice. The stuff I recommend is much more comprehensive than that. Let me know your results when you analyze your own body tissues with the above article. |
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Posts NOT intended as professional medical, training or nutrition advice.Site, Log, YouTube
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Patrick Yang
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« Reply #2 on: December 06, 2009, 09:49:58 PM » |
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And you should read my writeup albeit VERY long. http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/It will walk you through how to evaluate your tissues (part 3&4 at least -- 1&2 is how problems develop) and help you fix this. I mention some specific work for patellofemoral as well. What your PT/doc suggested is just the standard advice. The stuff I recommend is much more comprehensive than that. Let me know your results when you analyze your own body tissues with the above article. Thanks, Steve. I read through the first two sections when you published them, but haven't had time to read through the rest. I'll keep you posted. |
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Patrick Yang
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« Reply #3 on: December 10, 2009, 03:15:23 PM » |
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Went to the school PT today. Evidently my feet are flat and nonsupple? Said the underside of the patella was damaged. Gave me these exercises to do:
(1) Quad sets: Five sets through the day of five reps, 5 seconds each
(2) Straight leg raises: Twice a day, 10 reps each set, increasing by 5 per set each day until I reach 100 per set.
The rest are 2–3 reps, twice a day, 20 second holds:
(3) Straight leg raises with hands assist, opposite leg straight down, dorsiflexing and plantarflexing the foot
(4) Lying on back with one knee bent to form a figure 4, pull that knee up toward the shoulder
(5) Lying on back with one knee bent to form a figure 4, pull other leg (catching first leg) up toward shoulder
(6) ITB stretch: Lying on side near edge of hard surface, dangle legs off, use lower leg to pull upper leg down to stretch ITB
(7) Lying prone on edge of hard surface, one leg on surface and other in deep lunge, pull foot forward over back toward shoulder with belt
He said I should notice some improvement within a few days.
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Steven Low
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« Reply #4 on: December 10, 2009, 06:44:03 PM » |
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Yep, you need to start doing those exercises for the arches/feet (in the article). Section 4.
Uhh, the exercises look OK. I wouldn't say not do them, but I think I offered better ones in the article. Just do what he says for now and see how it goes. I don't want to go against what he has said since I haven't seen you personally (and I'm not a PT obviously)... so he has a better idea of what you're up against.
I do want you doing glute activation work though. Section 4 of the article. ALso, stretch out the calves, quads, hammies, along with the IT band.
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Posts NOT intended as professional medical, training or nutrition advice.Site, Log, YouTube
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