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On December 04 2011 01:05 sJarl wrote:
Quick question:
My right shoulder has been incredible unstable as of late, most likely because of my old injury. When I was 15 years old I tore my sternoclavicular ligament and didn't notice it until it was too late to fix. So I just built muscle around it and it wasn't much of a trouble.
Any suggestion of shoulder exercises to keep working on keeping it nice and stable?
Generalized rotator cuff work is good.
Internal and external rotation, empty cans, etc
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First of all, eshlow you are a hero for making this thread, thanks a lot for all you do :3
Background
Ive been retaking basketball training for the past 2-3 months, and have no previous history of injuries whatsoever from years of playing. Last wednesday we were training (hour and a half) and 40 minutes AFTER the training when I came home and was taking my shoes off my left ankle started to feel "funny". It was a weird pain and I dont remember hurting my feet in any way during training, NMAYBE I mistepped and overstreteched but I can really say I remember any actual lesion during practice.
Anyway I couldnt pinpoint the exact location but I remember it was on the back of the talon/ankle and most definitely it was an "interior" pain.
![[image loading]](http://i.imgur.com/fpM3M.png)
There was no stiffness or deformities whatsoever and I tried moving my feet in different positions and couldnt trigger the pain. It continued to happen randomly as "electric shocks or cramps was I was moving or standing but by the next day it had kind of dissapeared, my feet still felt weird but the intensity of the pain had diminished greatly.
After a couple of days the pain moved to the front of my feet.
![[image loading]](http://i.imgur.com/0GrEW.png)
6 days later we had a game and I decided to play, I experienced NO PAIN throughout the entire game (except maybe at first it felt funny but it might as well been psychological) and I played like 25 of the 40 minutes it lasted. Now I left the game like 3 minutes before it finished and I started to feel a little pain but in a different part of the feet. It was an external pain that went from the ankle to 5 cms below the knee, I also felt this on my other leg but it was way, way more noticeable on the left one. I though it was just from the strain of playing..
![[image loading]](http://i.imgur.com/y2Pte.png)
but THEN we decided to take a team picture and when I tried to sit like this:
![[image loading]](http://i.imgur.com/3b3ga.jpg)
(Only with both knees parallel looking at the front)
IT HURT LIKE FUCK SO I inmediately stepped up. And it stopped hurting, by the next day there was no pain in the leg but my feet continued to feel funny/weird.
This was this wednesday, on Friday I went to train and again I felt certain discomfort on my feet while I started to train (first 5 minutes or son) and then nothing for on the 2 hours that lasted the training. The pain or weird sensation has continued to appear randomly through the day, its sharp and quick and fast to dissapear. I always feel the feet weird when I wake up and just this morning it hurt a lot more and on a different part.
![[image loading]](http://i.imgur.com/0B2X0.png)
1. Google a pic and mark where it hurts.
Pics are above. Red is where it hurts.
2. What exercises hurt? Which articulations hurt?
No particular excersie that I know of. Feet and a little bit of the ankle.. sometimes. Now sometimes if i walk and put "extra force/weight" in the feet itll start to hurt but the pain dissappears after soem minutes.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Its like an ache when i woke up, then it appears sharply through the day and quickly dissappears. Sometimes it leaves a burning sensation but that goes away too after a while.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
Most of the time its 0, when it appears its usually like a 4 but on rare occasions it goes up to a 7 or so.
5. Acute or chronic )? What date was onset? How has the pain improved since the initial injury?
Acute, dont think it has improved that much just "moved" a little bit. Started 11 days ago.
6. Have you been training through pain? If so, how long?
One hour and a half training, one game and one 2 hour training. Besides that, nothing.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Definitely deep, except when it hurts the front of the feet but Im guessing thats because that part is slim. Its like something in the inside of my feet is messed up.
8. What have you been doing for recovery purposes?
Rest besides those 2 trainings and 1 game (in a 11-12 day period), took a couple of ibruprofens and ketoprofens (on different days) but didnt have much more in the house.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Nothing seems to help really. But nothing in particular seems to make it worse either. Maaaaaybe it appears if I leave my feet in an uncomfortable
postiion for too long. But cant say for sure. Its stil there when I wake up, its like I can feel my feet weird when i wake up but after I start moving it dissappears only to appear at random times.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No swelling. No noticeable differences to touch.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
At the beggining of the day it hurts, today it hurt badly the firt 20-30 mins of the day when I went downstair to eat. After that, nothing. Nothing to noticeable at the end of the day either.
12. Any previous injury history?
Nope, except like a week or so before the injury when I started training both my feet and a "point" below my knees felt funny/weird and made me think maybe something was wrong with my shoes but after warm up it dissappeared.
13. How's your posture?
Good I suppose, atlhough maaaaaybe I tend to "retract" my feet to the chair when im sitting in the pc instead of putting them on the ground but whenever im doing that I quickly put them on the floor.
14. What is your current workout routine for that bodypart? Do you play any sports?
Onyl basketball. Twice a week.
15. Any other information I should be aware of or that comes to mind that may help?
Nope, I know my description may sound super vague but the pain also is, sorry u.u
Edit: Just now I went to make myself a coffe and tried walking to "force" some pain by walking putting some extra strenght on the feet and it hurt here:
![[image loading]](http://i.imgur.com/pEfye.jpg)
After like 5 tries it stopped hurting, lol.
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I did muscle snatches today and was finally able to get some consistent pain out of my left shoulder. Before it's mostly been dull ache after a bench pressing set or something involving the shoulders, sometimes even when sitting at the computer, which is possibly unrelated.
![[image loading]](http://dl.dropbox.com/u/1103994/Photo%206.12.2011%2016.19.18.jpg)
The pain occurs when I externally rotate my shoulders starting from the position as seen in the image. Using a lighter barbell instead of a 15kg one caused no pain. Typically when I do external rotations with the elbow tucked to waist, there's no pain even with slightly harder resistance than the light weights I normally use, so it's somehow related to rotating shoulder in that posture.
Lastly, I have no problem going to get some professional help on this, but last time the orthopedist, he wasn't able to get any pain in my shoulder to pinpoint the cause when doing all kinds of rotations with slight resistance, and then just ordered me to get an 700€ MRI which I'm not ready for at this point. Would a physical therapist be of more help?
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Just because of the MRI cost i would see a PT first, find a good one though. Someone who knows his shit and works with weights preferably.
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Yeah, could do that, I'm just a bit skeptic about their proficiency, especially if I have to pick a random one from a local private health center. I just want a diagnosis and a protocol to get better without spending hundreds of euros in revisits to the PT.
eshlow: Do you think it would be beneficial to do shoulder exercises that I can perform without pain, such as these, http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs, and see what it feels like after a month?
edit: It was probably a bit misleading to say "without pain", since I can perform most of the stuff without pain. I was just trying to make a point that I should not do anything that provokes pain.
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I'll be back later tonight or tomorrow.... I'll get to you guys. Just haven't had the time today!
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1. Google a pic and mark where it hurts.
![[image loading]](http://i.imgur.com/lmtcJ.jpg)
Pain occurs at or near the patellar tendon.
2. What exercises hurt?
While warming up for my squat sets, I start to experience a dull but localized pain in my right knee, and in general only on the last couple reps of a set. The pain starts as I push up from the bottom of a rep, and persists for the rest of the set. Next set, first few reps are fine, then the pain starts up again. Once I'm into my heavier work sets, the pain disappears entirely and the knee doesn't bother me at all.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Dull, occasionally feels like it's "threatening" to turn into a sharp pain, if that makes any sense at all.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
2-3
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Onset around two weeks ago, after returning from a 10-day vacation of no lifting at all.
6. Have you been training through pain? If so, how long?
I've been training through it the whole time, but as mentioned above, the pain disappears once I start my heavier warmup sets/work sets.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Pain occurs fairly deep, seemingly within or even under the patellar tendon.
8. What have you been doing for recovery purposes?
Nothing >.>
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
I've tried tweaking my form a bit, but nothing has worked. My form is pretty consistent with regards to my knees; keeping them out and tracking in the same direction as my toes is habit at this point.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No noticeable tightness/tenderness/swelling.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Feels great at all other times.
12. Any previous injury history?
No.
13. How's your posture?
My posture is pretty good most of the time, unless I'm totally exhausted.
14. What is your current workout routine for that bodypart? Do you play any sports?
I play basketball. Currently doing SS.
15. Any other information I should be aware of or that comes to mind that may help?
Whenever I drop into an unweighted squat, this knee clicks. No pain when this happens, though.
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Ok, guess i have to post in here aswell, since my RUNNING Injury is killing me and my mind. I am in pretty bad mood right now, cause i cant do proper training at all.
Guess its something shin-splint related.
1. Picture:
About 2-3 weeks ago it all started like little cramps in the whole bottom part of my right leg which usually is my stronger one. 2 weeks ago it hurt pretty badly and made me stop training, since the leg was VERY weak and could barely hold my weight. (My BMI is about 20 so weight is not a problem) Main Area of pain is the yellow area. Also a little bit pain on my shins.
Then I did pause training for one whole week (no sport at all) and the calf area got better but now its the shins and still the leg feels very weak. (Red Area)
My guess: Running 5 times a week plus 2 time leg squats and deadlift was too much for my legs to handle. Also changed my running form from heel/midfoot striking to pure midfoot/ball-running
![[image loading]](http://www.abload.de/img/anatomyoflegsuy0z9.jpg)
2. What exercises hurt?
Running, walking in general, cant do squats aswell since the right leg doesnt really have the power. No power to jump high. If a put pressure on it, its shaking like crazy.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Yellow area pain was very tight, cramp-alike pain, now its more like a burning needle pain in my shin.
4.What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
3-4
5.Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Acute, for improvement see point 1.)
6. Have you been training through pain? If so, how long?
3 weeks ago, yes. 4-5times running a week. (~9k, moderate pace) plus exercising. Since 7 days i paused training.
7.How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Feels like the pain is right around my bones.
8.What have you been doing for recovery purposes?
Stopped training, massage (seemed to help for my calf but not for the shin)
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Sounds weird, but once i get warm and faster it stops hurting. Although after the training pain is coming back.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
Nope, everything looks normal
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Constant pain during the whole day.
12. Any previous injury history?
Nope
13. How's your posture?
Changed my running form from pronation and heel striking to neutral midfoot running.
Please help, im feeling pretty depressed. Running is everything for me, need it to survive 
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On December 05 2011 04:03 skindzer wrote:First of all, eshlow you are a hero for making this thread, thanks a lot for all you do :3 BackgroundIve been retaking basketball training for the past 2-3 months, and have no previous history of injuries whatsoever from years of playing. Last wednesday we were training (hour and a half) and 40 minutes AFTER the training when I came home and was taking my shoes off my left ankle started to feel "funny". It was a weird pain and I dont remember hurting my feet in any way during training, NMAYBE I mistepped and overstreteched but I can really say I remember any actual lesion during practice. + Show Spoiler +Anyway I couldnt pinpoint the exact location but I remember it was on the back of the talon/ankle and most definitely it was an "interior" pain. There was no stiffness or deformities whatsoever and I tried moving my feet in different positions and couldnt trigger the pain. It continued to happen randomly as "electric shocks or cramps was I was moving or standing but by the next day it had kind of dissapeared, my feet still felt weird but the intensity of the pain had diminished greatly. After a couple of days the pain moved to the front of my feet. 6 days later we had a game and I decided to play, I experienced NO PAIN throughout the entire game (except maybe at first it felt funny but it might as well been psychological) and I played like 25 of the 40 minutes it lasted. Now I left the game like 3 minutes before it finished and I started to feel a little pain but in a different part of the feet. It was an external pain that went from the ankle to 5 cms below the knee, I also felt this on my other leg but it was way, way more noticeable on the left one. I though it was just from the strain of playing.. but THEN we decided to take a team picture and when I tried to sit like this: (Only with both knees parallel looking at the front) IT HURT LIKE FUCK SO I inmediately stepped up. And it stopped hurting, by the next day there was no pain in the leg but my feet continued to feel funny/weird. This was this wednesday, on Friday I went to train and again I felt certain discomfort on my feet while I started to train (first 5 minutes or son) and then nothing for on the 2 hours that lasted the training. The pain or weird sensation has continued to appear randomly through the day, its sharp and quick and fast to dissapear. I always feel the feet weird when I wake up and just this morning it hurt a lot more and on a different part. 1. Google a pic and mark where it hurts.Pics are above. Red is where it hurts. 2. What exercises hurt? Which articulations hurt? No particular excersie that I know of. Feet and a little bit of the ankle.. sometimes. Now sometimes if i walk and put "extra force/weight" in the feet itll start to hurt but the pain dissappears after soem minutes. 3. What type of pain is it? Burning? Ache? Tingling? Sharp?Its like an ache when i woke up, then it appears sharply through the day and quickly dissappears. Sometimes it leaves a burning sensation but that goes away too after a while. 4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.Most of the time its 0, when it appears its usually like a 4 but on rare occasions it goes up to a 7 or so. 5. Acute or chronic )? What date was onset? How has the pain improved since the initial injury?Acute, dont think it has improved that much just "moved" a little bit. Started 11 days ago. 6. Have you been training through pain? If so, how long?One hour and a half training, one game and one 2 hour training. Besides that, nothing. 7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.Definitely deep, except when it hurts the front of the feet but Im guessing thats because that part is slim. Its like something in the inside of my feet is messed up. 8. What have you been doing for recovery purposes?Rest besides those 2 trainings and 1 game (in a 11-12 day period), took a couple of ibruprofens and ketoprofens (on different days) but didnt have much more in the house. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?Nothing seems to help really. But nothing in particular seems to make it worse either. Maaaaaybe it appears if I leave my feet in an uncomfortable postiion for too long. But cant say for sure. Its stil there when I wake up, its like I can feel my feet weird when i wake up but after I start moving it dissappears only to appear at random times. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?No swelling. No noticeable differences to touch. 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?At the beggining of the day it hurts, today it hurt badly the firt 20-30 mins of the day when I went downstair to eat. After that, nothing. Nothing to noticeable at the end of the day either. 12. Any previous injury history?Nope, except like a week or so before the injury when I started training both my feet and a "point" below my knees felt funny/weird and made me think maybe something was wrong with my shoes but after warm up it dissappeared. 13. How's your posture?Good I suppose, atlhough maaaaaybe I tend to "retract" my feet to the chair when im sitting in the pc instead of putting them on the ground but whenever im doing that I quickly put them on the floor. 14. What is your current workout routine for that bodypart? Do you play any sports?Onyl basketball. Twice a week. 15. Any other information I should be aware of or that comes to mind that may help?Nope, I know my description may sound super vague but the pain also is, sorry u.u Edit: Just now I went to make myself a coffe and tried walking to "force" some pain by walking putting some extra strenght on the feet and it hurt here: After like 5 tries it stopped hurting, lol.
Do you have any chiropractoers/ physical therapists or physiotherapists in your area?
It seems to me that something got thrown off in the first place whether it was at a tendon area or subtalar articulation.
Then, since your range of motion got was impaired, your forefoot started to compensate whcih led to pain up near your metatarsal heads, and then since that started getting wonky your ankle (talocrural joint) started trying to compensate and getting some anterior impingement.
I recommend PT or chiro because they should be able to check out your foot and see what joint articulations are not moving correctly and hopefully loosen things up by mobilizing the specific joints that need to move.
I would get this done sooner than later if possible.
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On December 07 2011 00:44 rEiGN~ wrote:I did muscle snatches today and was finally able to get some consistent pain out of my left shoulder. Before it's mostly been dull ache after a bench pressing set or something involving the shoulders, sometimes even when sitting at the computer, which is possibly unrelated. The pain occurs when I externally rotate my shoulders starting from the position as seen in the image. Using a lighter barbell instead of a 15kg one caused no pain. Typically when I do external rotations with the elbow tucked to waist, there's no pain even with slightly harder resistance than the light weights I normally use, so it's somehow related to rotating shoulder in that posture. Lastly, I have no problem going to get some professional help on this, but last time the orthopedist, he wasn't able to get any pain in my shoulder to pinpoint the cause when doing all kinds of rotations with slight resistance, and then just ordered me to get an 700€ MRI which I'm not ready for at this point. Would a physical therapist be of more help?
Yes, PT would be of more help.
Where is the pain? can you answer the questions in the spoiler on hte first page?
Face pulls and such are always good..... I mean Diesel crew shoulder rehab stuff can improve probably a majority of typical shoulder imbalance + posture type injuries. However, it's a crapshoot because you don't even know what's wrong at this point.
Non-painful exercises are fine though.
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On December 08 2011 09:12 Vitruvian wrote:1. Google a pic and mark where it hurts. Pain occurs at or near the patellar tendon. + Show Spoiler +2. What exercises hurt?
While warming up for my squat sets, I start to experience a dull but localized pain in my right knee, and in general only on the last couple reps of a set. The pain starts as I push up from the bottom of a rep, and persists for the rest of the set. Next set, first few reps are fine, then the pain starts up again. Once I'm into my heavier work sets, the pain disappears entirely and the knee doesn't bother me at all.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Dull, occasionally feels like it's "threatening" to turn into a sharp pain, if that makes any sense at all.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
2-3
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Onset around two weeks ago, after returning from a 10-day vacation of no lifting at all.
6. Have you been training through pain? If so, how long?
I've been training through it the whole time, but as mentioned above, the pain disappears once I start my heavier warmup sets/work sets.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Pain occurs fairly deep, seemingly within or even under the patellar tendon.
8. What have you been doing for recovery purposes?
Nothing >.>
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
I've tried tweaking my form a bit, but nothing has worked. My form is pretty consistent with regards to my knees; keeping them out and tracking in the same direction as my toes is habit at this point.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No noticeable tightness/tenderness/swelling.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Feels great at all other times.
12. Any previous injury history?
No.
13. How's your posture?
My posture is pretty good most of the time, unless I'm totally exhausted.
14. What is your current workout routine for that bodypart? Do you play any sports?
I play basketball. Currently doing SS.
15. Any other information I should be aware of or that comes to mind that may help?
Whenever I drop into an unweighted squat, this knee clicks. No pain when this happens, though.
Couple Q's
Was the pain/area affected initially onset rather sudden or came on slowly since you got back from vacation?
Did your knee always used to click before or did it just start clicking?
The onset to me seems a bit too insidious for tendonitis so I'm thinking it seems like your lateral meniscus isn't moving correctly. Seems to be that the anterior horn of lateral meniscus is likely being impinged causing some symptoms.
Some chiros and all physical therapists should be able to mobilize your lateral meniscus back into place if the two above questions are sudden + onset clicking.
Some general mobility may possibly help. Since the lateral meniscus has some fibers of attachment from the popliteus some massage to that may help. Sit in a chair with your affected leg cross leg across the other, and then dig into the back of your calf near the knee and start massaging those muscles. If you need to google image of where popliteus runs feel free and target that area. Similarly, calf and hamstring stretches might help out somewhat. I woudl also add in quad as well, especially targetting rectus femoris
This may or may not work if you don't want to go to a PT. So you can try it beforehand if you want to see if it helps. Let me know how it goes.
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On December 08 2011 22:24 Occultus wrote:Ok, guess i have to post in here aswell, since my RUNNING Injury is killing me and my mind. I am in pretty bad mood right now, cause i cant do proper training at all. Guess its something shin-splint related. 1. Picture: About 2-3 weeks ago it all started like little cramps in the whole bottom part of my right leg which usually is my stronger one. 2 weeks ago it hurt pretty badly and made me stop training, since the leg was VERY weak and could barely hold my weight. (My BMI is about 20 so weight is not a problem) Main Area of pain is the yellow area. Also a little bit pain on my shins. Then I did pause training for one whole week (no sport at all) and the calf area got better but now its the shins and still the leg feels very weak. (Red Area) My guess: Running 5 times a week plus 2 time leg squats and deadlift was too much for my legs to handle. Also changed my running form from heel/midfoot striking to pure midfoot/ball-running + Show Spoiler +2. What exercises hurt?
Running, walking in general, cant do squats aswell since the right leg doesnt really have the power. No power to jump high. If a put pressure on it, its shaking like crazy.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Yellow area pain was very tight, cramp-alike pain, now its more like a burning needle pain in my shin.
4.What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
3-4
5.Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Acute, for improvement see point 1.)
6. Have you been training through pain? If so, how long?
3 weeks ago, yes. 4-5times running a week. (~9k, moderate pace) plus exercising. Since 7 days i paused training.
7.How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Feels like the pain is right around my bones.
8.What have you been doing for recovery purposes?
Stopped training, massage (seemed to help for my calf but not for the shin)
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Sounds weird, but once i get warm and faster it stops hurting. Although after the training pain is coming back.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
Nope, everything looks normal
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Constant pain during the whole day.
12. Any previous injury history?
Nope
13. How's your posture?
Changed my running form from pronation and heel striking to neutral midfoot running. Please help, im feeling pretty depressed. Running is everything for me, need it to survive
This is sometihng semi-common that happens when you switch from heel strike to mid-foot ball. Generally speaking, people seem to ramp up volume too fast.
Usually when this happens I tell people to start with maybe 100-200m on grass and perhaps only 3-4x a week and add 100m or so every session to let the body build up.
If you go too much too fast your calves can start massively cramping and getting in knots because they're being overworked.
I would suggest working some barefoot running in grass for short distances in the meantime, and really focus on digging out the knots in your calves with some massage, and heat. Stretching your plantar fascia with a roller and your hamstrings may helps some as well.
As for the pain in your shin is it in the muscle or more of the bone? Bone tends to be shin splints which can happen with too much too fast with mid/forefoot strike. The muscle could be something different. Sometimes too much force causes some issues with the fibula and since on of the nerves that runs to the anterior compartment of the knee can get impinged sometimes that may lead to pain there. But I am unsure of which one this may be if any at this point....
Um, in the meantime if you are worried about your fitness dropping take up cycling while you get this resolved or something. At least it will keep your cardio up
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Huge Hug for your Answer <3
The pain is flat on the bone, so i guess its something shin splint related. Had the same problem at my left leg in the earlier days of my running career. I assume its because my right leg (the injured one atm) is/was way stronger and could handle the pressure for a longer time but now the change in running form and weakened calves just overkilled my shin.
I got myself some nike frees to smoothly strengthen them + im doing drills for running form. We call it "Running ABC", dunno how its called in the states.
Regarding training i'll slowly start with some very moderate and shorter runs (1 per week) and start swimming. Its about time to learn it since im also into road cycling and alot of my running comrades are triathletes aswell. Maybe me and my body enjoy this alternation.
But your answer makes my heart beating higher since i already thought that my body isnt made for competetive running. I started 2 months ago to run with a real coach and is just guess that my general endurance is too good for my weak muscles and shins to handle 5 times per week running on midfoot. (did 5k in 19:40 with a horrible running form, then the coach tried to change it)
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Ok so I have question, and I know I'm breaking thread rules, but since I know what the injury is, I don't really know if I need to go through the 15 step process.
I was in a car accident and had a type 2 ac sprain in my right shoulder. http://en.wikipedia.org/wiki/Separated_shoulder
Anyways, that was about 8 weeks ago, so like they said, I do have pretty much full range of motion back. But, I'm a collegiate swimmer, and a lot of motions are painful. I know this is a lifetime injury to deal with, but I'm just wondering if anyone knows any miracle treatments to help with it? I have been doing the physical therapy to strengthen the surrounding muscles (in case I ever get hit by a truck again lol), but again, that doesn't really seem to be helping with the injury itself. If icing and anti-inflammatores is all I can do, I'll suck it up! Thanks!
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On December 09 2011 03:06 eshlow wrote:Show nested quote +On December 08 2011 09:12 Vitruvian wrote:1. Google a pic and mark where it hurts. Pain occurs at or near the patellar tendon. + Show Spoiler +2. What exercises hurt?
While warming up for my squat sets, I start to experience a dull but localized pain in my right knee, and in general only on the last couple reps of a set. The pain starts as I push up from the bottom of a rep, and persists for the rest of the set. Next set, first few reps are fine, then the pain starts up again. Once I'm into my heavier work sets, the pain disappears entirely and the knee doesn't bother me at all.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Dull, occasionally feels like it's "threatening" to turn into a sharp pain, if that makes any sense at all.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
2-3
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Onset around two weeks ago, after returning from a 10-day vacation of no lifting at all.
6. Have you been training through pain? If so, how long?
I've been training through it the whole time, but as mentioned above, the pain disappears once I start my heavier warmup sets/work sets.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Pain occurs fairly deep, seemingly within or even under the patellar tendon.
8. What have you been doing for recovery purposes?
Nothing >.>
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
I've tried tweaking my form a bit, but nothing has worked. My form is pretty consistent with regards to my knees; keeping them out and tracking in the same direction as my toes is habit at this point.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No noticeable tightness/tenderness/swelling.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Feels great at all other times.
12. Any previous injury history?
No.
13. How's your posture?
My posture is pretty good most of the time, unless I'm totally exhausted.
14. What is your current workout routine for that bodypart? Do you play any sports?
I play basketball. Currently doing SS.
15. Any other information I should be aware of or that comes to mind that may help?
Whenever I drop into an unweighted squat, this knee clicks. No pain when this happens, though. Couple Q's Was the pain/area affected initially onset rather sudden or came on slowly since you got back from vacation? Did your knee always used to click before or did it just start clicking? The onset to me seems a bit too insidious for tendonitis so I'm thinking it seems like your lateral meniscus isn't moving correctly. Seems to be that the anterior horn of lateral meniscus is likely being impinged causing some symptoms. Some chiros and all physical therapists should be able to mobilize your lateral meniscus back into place if the two above questions are sudden + onset clicking. Some general mobility may possibly help. Since the lateral meniscus has some fibers of attachment from the popliteus some massage to that may help. Sit in a chair with your affected leg cross leg across the other, and then dig into the back of your calf near the knee and start massaging those muscles. If you need to google image of where popliteus runs feel free and target that area. Similarly, calf and hamstring stretches might help out somewhat. I woudl also add in quad as well, especially targetting rectus femoris This may or may not work if you don't want to go to a PT. So you can try it beforehand if you want to see if it helps. Let me know how it goes.
1.) The onset was rather sudden after my return from vacation; I don't remember this ever happening before.
2.) I hadn't paid particularly close attention to my knees before I started lifting, which was about six months ago, but I'm pretty sure this knee has clicked for as long as I can remember.
Are there other symptoms or challenges I need to be aware of if this is indeed lateral meniscus dysfunction?
I will try your suggestions and let you know. Thanks so much for your help. Seriously considering buying your book as a feeble attempt to return the favor 
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On December 09 2011 04:46 Occultus wrote:
Huge Hug for your Answer <3
The pain is flat on the bone, so i guess its something shin splint related. Had the same problem at my left leg in the earlier days of my running career. I assume its because my right leg (the injured one atm) is/was way stronger and could handle the pressure for a longer time but now the change in running form and weakened calves just overkilled my shin.
I got myself some nike frees to smoothly strengthen them + im doing drills for running form. We call it "Running ABC", dunno how its called in the states.
Regarding training i'll slowly start with some very moderate and shorter runs (1 per week) and start swimming. Its about time to learn it since im also into road cycling and alot of my running comrades are triathletes aswell. Maybe me and my body enjoy this alternation.
But your answer makes my heart beating higher since i already thought that my body isnt made for competetive running. I started 2 months ago to run with a real coach and is just guess that my general endurance is too good for my weak muscles and shins to handle 5 times per week running on midfoot. (did 5k in 19:40 with a horrible running form, then the coach tried to change it)
Yeah, take some time to let the shin splits heal. Do some strengthening/mobility work for that. don't aggravate it.
Swimming is good since it's non-impact. Cycling too. Those are def good alternatives.
Yeah, you definitely need to work into this type of stuff slowly. I'd say 3x a week max at the start upping after a couple months.
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On December 09 2011 06:13 hongo wrote:Ok so I have question, and I know I'm breaking thread rules, but since I know what the injury is, I don't really know if I need to go through the 15 step process. I was in a car accident and had a type 2 ac sprain in my right shoulder. http://en.wikipedia.org/wiki/Separated_shoulderAnyways, that was about 8 weeks ago, so like they said, I do have pretty much full range of motion back. But, I'm a collegiate swimmer, and a lot of motions are painful. I know this is a lifetime injury to deal with, but I'm just wondering if anyone knows any miracle treatments to help with it? I have been doing the physical therapy to strengthen the surrounding muscles (in case I ever get hit by a truck again lol), but again, that doesn't really seem to be helping with the injury itself. If icing and anti-inflammatores is all I can do, I'll suck it up! Thanks!
Type 2 is not THAT horrible, but it will get aggravated much more easily.
The rotator cuff strengthening work is what you want to be focused on + non-paifnul mobility work.
As that improves any generalized strength work, especially overhead if not aggravating, will help improve the stability of the shoulder. However, how much depends on how your body responds so... there's no way to tell for now.
What are they having you do in PT?
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On December 09 2011 06:56 Vitruvian wrote:Show nested quote +On December 09 2011 03:06 eshlow wrote:On December 08 2011 09:12 Vitruvian wrote:1. Google a pic and mark where it hurts. Pain occurs at or near the patellar tendon. + Show Spoiler +2. What exercises hurt?
While warming up for my squat sets, I start to experience a dull but localized pain in my right knee, and in general only on the last couple reps of a set. The pain starts as I push up from the bottom of a rep, and persists for the rest of the set. Next set, first few reps are fine, then the pain starts up again. Once I'm into my heavier work sets, the pain disappears entirely and the knee doesn't bother me at all.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Dull, occasionally feels like it's "threatening" to turn into a sharp pain, if that makes any sense at all.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
2-3
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Onset around two weeks ago, after returning from a 10-day vacation of no lifting at all.
6. Have you been training through pain? If so, how long?
I've been training through it the whole time, but as mentioned above, the pain disappears once I start my heavier warmup sets/work sets.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Pain occurs fairly deep, seemingly within or even under the patellar tendon.
8. What have you been doing for recovery purposes?
Nothing >.>
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
I've tried tweaking my form a bit, but nothing has worked. My form is pretty consistent with regards to my knees; keeping them out and tracking in the same direction as my toes is habit at this point.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No noticeable tightness/tenderness/swelling.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Feels great at all other times.
12. Any previous injury history?
No.
13. How's your posture?
My posture is pretty good most of the time, unless I'm totally exhausted.
14. What is your current workout routine for that bodypart? Do you play any sports?
I play basketball. Currently doing SS.
15. Any other information I should be aware of or that comes to mind that may help?
Whenever I drop into an unweighted squat, this knee clicks. No pain when this happens, though. Couple Q's Was the pain/area affected initially onset rather sudden or came on slowly since you got back from vacation? Did your knee always used to click before or did it just start clicking? The onset to me seems a bit too insidious for tendonitis so I'm thinking it seems like your lateral meniscus isn't moving correctly. Seems to be that the anterior horn of lateral meniscus is likely being impinged causing some symptoms. Some chiros and all physical therapists should be able to mobilize your lateral meniscus back into place if the two above questions are sudden + onset clicking. Some general mobility may possibly help. Since the lateral meniscus has some fibers of attachment from the popliteus some massage to that may help. Sit in a chair with your affected leg cross leg across the other, and then dig into the back of your calf near the knee and start massaging those muscles. If you need to google image of where popliteus runs feel free and target that area. Similarly, calf and hamstring stretches might help out somewhat. I woudl also add in quad as well, especially targetting rectus femoris This may or may not work if you don't want to go to a PT. So you can try it beforehand if you want to see if it helps. Let me know how it goes. 1.) The onset was rather sudden after my return from vacation; I don't remember this ever happening before. 2.) I hadn't paid particularly close attention to my knees before I started lifting, which was about six months ago, but I'm pretty sure this knee has clicked for as long as I can remember. Are there other symptoms or challenges I need to be aware of if this is indeed lateral meniscus dysfunction? I will try your suggestions and let you know. Thanks so much for your help. Seriously considering buying your book as a feeble attempt to return the favor
Ummm, generally if a meniscus issue gets bad enough there is pain when straightening the leg, and potentially locking of the knee. THe pain is typically feels more inside of the joint than outside. And also, there may be tenderness at the joint line (and that would be right next to the patellar tendon).
As far as the soft tissue work I mentioned above you should do some of that and see if it helps. that would be your best bet if it is meniscus before going to PT.
Buying the book would be nice though, but I would only say buy it if you were going to use it (or at least give it away to someone who will as a gift, haha).
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On December 09 2011 02:54 eshlow wrote:
Do you have any chiropractoers/ physical therapists or physiotherapists in your area?
It seems to me that something got thrown off in the first place whether it was at a tendon area or subtalar articulation.
Then, since your range of motion got was impaired, your forefoot started to compensate whcih led to pain up near your metatarsal heads, and then since that started getting wonky your ankle (talocrural joint) started trying to compensate and getting some anterior impingement.
I recommend PT or chiro because they should be able to check out your foot and see what joint articulations are not moving correctly and hopefully loosen things up by mobilizing the specific joints that need to move.
I would get this done sooner than later if possible.
First of all, again, thanks a lot!
I started taking some Ketoprofen 3 times a day since wednesday and pain has pretty much dissappeared, im worried though its just getting masked and the issue is still there. Do you think this is something that be fixed "on his own" or its a must to go to a PT? I could go to one but the things that bothers me is that afaik I first need to go to a doctor then I need some xrays then again to the doctor and THEN I can go to the PT, at least thats how it happened when I was having (well still have ) back pain [discopathy] so If possible id like to save myself al that hassle.
Also, do you think its safe for me to continue training/playing? As ive said before I pretty much never feel any pain while playing, but, again, I dont want to fuck myself up.
BTW i was surprised you mentioned chiropractors, afaik theres no evidence for their treatment, whats your opinion on them?
Again, massive thanks.
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On December 09 2011 07:22 eshlow wrote:Show nested quote +On December 09 2011 06:13 hongo wrote:+ Show Spoiler +Ok so I have question, and I know I'm breaking thread rules, but since I know what the injury is, I don't really know if I need to go through the 15 step process. I was in a car accident and had a type 2 ac sprain in my right shoulder. http://en.wikipedia.org/wiki/Separated_shoulderAnyways, that was about 8 weeks ago, so like they said, I do have pretty much full range of motion back. But, I'm a collegiate swimmer, and a lot of motions are painful. I know this is a lifetime injury to deal with, but I'm just wondering if anyone knows any miracle treatments to help with it? I have been doing the physical therapy to strengthen the surrounding muscles (in case I ever get hit by a truck again lol), but again, that doesn't really seem to be helping with the injury itself. If icing and anti-inflammatores is all I can do, I'll suck it up! Thanks! Type 2 is not THAT horrible, but it will get aggravated much more easily. The rotator cuff strengthening work is what you want to be focused on + non-paifnul mobility work. As that improves any generalized strength work, especially overhead if not aggravating, will help improve the stability of the shoulder. However, how much depends on how your body responds so... there's no way to tell for now. What are they having you do in PT?
Thanks for responding!
They are having me do a lot of the standard stuff I feel like (just from previous shoulder injuries), such as internal and external rotation, both with my elbow at my side and with my elbow up parallel with my shoulder. Another two I do is with the band underneath my feet where lift up with my arms either directly to the side, or at about a 45 degree angle forward. I do several more that are kinda harder to explain over text too to probably about 10 exercises total.
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EPT
