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.
Ah, that is a pain in the butt.
Hmm, it's certainly something that MAY be able to fix itself on its own. But depending on what is wrong it may not happen, You can try to wait it out and see what happens.
General non-painful mobility work would be good in the meantime. If there's pain I wouldn't play through it but otherwise sure.
Like all professions there are good and bad chiros. There's good and bad PTs, and docs. there is definitely evidence for the improvement of movement and function with joint mobilizations/manipulations with their physiological effects.
As far as how much help they can give it depends on condition though. Most of the time any kind of mobilization needs to be followed up with exercise to help normalize the body's response to having it. So if someone is just cracking your back or whatever without giving you exercises after to help normalized movement, range of motion, strength, or whatever else then it's pretty much not going to be permanent fix which is how some chiros, PTs, etc. are shady about stuff like that so they can keep getting you to come back in
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.
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!
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.
Okay. Some of the good exercises once your RC is much stronger is to do approximation/cocontraction/stability type work. For example, rolling a ball on the wall, or using bodyblade, or rings or any of those types of tools to help stimulate good PNF patterns and stabilization at the joint, especially in the overhead position
You definitely should talk to your PT about this though. Ask them what type of exercises you should be doing as therapy is ending
2. What exercises hurt? Pain occurs when leaning forward slightly with a straight back. Leaning all the way forward and touching my toes does not create pain, nor does standing straight up with a neutral spine. Walking creates pain in the affected area.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp pain.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 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. Onset today, while doing squats. Happened on my last warmup rep; felt a pinch as I pushed up from the bottom. The pain has gotten more insistent (a wider range of movements trigger it than when it first started; no change in pain severity) in the last four hours.
6. Have you been training through pain? If so, how long? I did the rest of my squats through the pain without any problems. Focused particularly on keeping my back extended and tight through the reps.
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 is in the spine. I thought it might have been an SI joint issue, but the pain is right in the middle, not off to one side or the other.
8. What have you been doing for recovery purposes? RICE
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? If I'm sitting or standing still, there's no pain at all; it's any kind of movement that triggers it.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Surrounding muscles are tight, but that may just be from the workout earlier.
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? The pain was actually least noticeable right after my workout when I was still warmed up. Since then, however, it has gotten more noticeable.
12. Any previous injury history? I hurt myself quite badly about two years ago doing shitty-form deadlifts. The pain from that injury and this one are identical in every way but the severity.
13. How's your posture? I keep an upright posture pretty much out of habit.
14. What is your current workout routine for that bodypart? Do you play any sports? Currently doing SS.
15. Any other information I should be aware of or that comes to mind that may help?
2. What exercises hurt? Pain occurs when leaning forward slightly with a straight back. Leaning all the way forward and touching my toes does not create pain, nor does standing straight up with a neutral spine. Walking creates pain in the affected area.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp pain.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 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. Onset today, while doing squats. Happened on my last warmup rep; felt a pinch as I pushed up from the bottom. The pain has gotten more insistent (a wider range of movements trigger it than when it first started; no change in pain severity) in the last four hours.
6. Have you been training through pain? If so, how long? I did the rest of my squats through the pain without any problems. Focused particularly on keeping my back extended and tight through the reps.
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 is in the spine. I thought it might have been an SI joint issue, but the pain is right in the middle, not off to one side or the other.
8. What have you been doing for recovery purposes? RICE
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? If I'm sitting or standing still, there's no pain at all; it's any kind of movement that triggers it.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Surrounding muscles are tight, but that may just be from the workout earlier.
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? The pain was actually least noticeable right after my workout when I was still warmed up. Since then, however, it has gotten more noticeable.
12. Any previous injury history? I hurt myself quite badly about two years ago doing shitty-form deadlifts. The pain from that injury and this one are identical in every way but the severity.
13. How's your posture? I keep an upright posture pretty much out of habit.
14. What is your current workout routine for that bodypart? Do you play any sports? Currently doing SS.
15. Any other information I should be aware of or that comes to mind that may help?
See if the mobility work in the spine part of this article helps:
2. What exercises hurt? Pain occurs when leaning forward slightly with a straight back. Leaning all the way forward and touching my toes does not create pain, nor does standing straight up with a neutral spine. Walking creates pain in the affected area.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp pain.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 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. Onset today, while doing squats. Happened on my last warmup rep; felt a pinch as I pushed up from the bottom. The pain has gotten more insistent (a wider range of movements trigger it than when it first started; no change in pain severity) in the last four hours.
6. Have you been training through pain? If so, how long? I did the rest of my squats through the pain without any problems. Focused particularly on keeping my back extended and tight through the reps.
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 is in the spine. I thought it might have been an SI joint issue, but the pain is right in the middle, not off to one side or the other.
8. What have you been doing for recovery purposes? RICE
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? If I'm sitting or standing still, there's no pain at all; it's any kind of movement that triggers it.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Surrounding muscles are tight, but that may just be from the workout earlier.
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? The pain was actually least noticeable right after my workout when I was still warmed up. Since then, however, it has gotten more noticeable.
12. Any previous injury history? I hurt myself quite badly about two years ago doing shitty-form deadlifts. The pain from that injury and this one are identical in every way but the severity.
13. How's your posture? I keep an upright posture pretty much out of habit.
14. What is your current workout routine for that bodypart? Do you play any sports? Currently doing SS.
15. Any other information I should be aware of or that comes to mind that may help?
See if the mobility work in the spine part of this article helps:
If it does, keep doing it. Also, tell me which ones are good. Will give a bit more information about what you might have
Getting back to you on how things have gone:
With the knee issues I've been having, stretching out the quad beforehand has all but eliminated the pain. I'll let you know if I run into any more problems.
As far as my lower back goes, the McKenzies, cat-camels, bird dogs, and glute bridges have all helped a lot; I actually go to a weekly yoga practice that incorporates all these excercises, and I had missed a few weeks of practices prior to the back injury. There's still a bit of lingering stiffness, but the pain is pretty much gone.
So I stayed away from chin-ups for about 3 weeks and tried a couple of sets at body weight and the headache is gone :D
Didn't do anything in particular as I was too poor & didn't have time to go see a PT. Started working out again and replaced chin-ups with power cleans but I loved chin-ups too much to stay away forever. Going to ease back into it by doing BW for a bit.
eshlow do you have any tips for self-mobilising ribs? i've got a really stiff annd sore 6th (i think) rib, it's restricting me in thoracic rotation and scap retraction, particularly when those two movements are combined.
tried rolling on a golf ball, a corner of a foam roller, and the back edge of my chair, can't seem to get it moving. its most sore just under the inferior angle of scap, near the costovertebral joint
On December 15 2011 17:03 emjaytron wrote: eshlow do you have any tips for self-mobilising ribs? i've got a really stiff annd sore 6th (i think) rib, it's restricting me in thoracic rotation and scap retraction, particularly when those two movements are combined.
tried rolling on a golf ball, a corner of a foam roller, and the back edge of my chair, can't seem to get it moving. its most sore just under the inferior angle of scap, near the costovertebral joint
Unfortunately, no. You can retry the exercises above with breathing in and hold and trying to mob the rib head as you extend the t-spine though.
Kelly Starrett might on his mobilitywod vids.
The problem with self costovertebral mobilization is that it's hard to figure out which way you need to mobilize it since you can't see what's wrong, and you can't really get any hands on it to move it the way you want.
May want to schedule a quick visit to a chiro or PT.
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
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 feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
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? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
On December 28 2011 10:54 KOVU wrote: Patella tendon being annoying. + Show Spoiler +
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
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 feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
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? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
Do you have any type of tracking issues with your knees while you are squatting such as they might go in or out? Or during squat with moving forward onto your toes?
Also, do you have any particular control issues such as shaking when you are descending. One other alternative is to do a slower single leg or double leg squat and see if the muscle starts shaking during the exercise.
How tight are your quads? Is there an imbalance in your quads:hamstring strength (quads should be a bit stronger than hams, but not significantly), and also, how is glute strength, hip mobility, and ankle mobility?
On December 28 2011 10:54 KOVU wrote: Patella tendon being annoying. + Show Spoiler +
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
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 feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
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? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
Do you have any type of tracking issues with your knees while you are squatting such as they might go in or out? Or during squat with moving forward onto your toes?
Also, do you have any particular control issues such as shaking when you are descending. One other alternative is to do a slower single leg or double leg squat and see if the muscle starts shaking during the exercise.
How tight are your quads? Is there an imbalance in your quads:hamstring strength (quads should be a bit stronger than hams, but not significantly), and also, how is glute strength, hip mobility, and ankle mobility?
Thanks for your fast reply, you are amazing.
My knees track over the foot and my weight stays on the middle/the heel of the foot.
I used to shake a lot when descending into the squat, but I don't shake at all any more, and haven't for a long time. No shaking when I descend to a pistol squat either.
I don't know whether or not my quads are tight. They feel soft, hams feel quite tight, especially the right hamstring (pain is in my left knee). I believe my quads are stronger than my hams, but I don't really know how to test it. My glutes are strong, hours and hours of hill sprints and deadlifts has helped that along. My hip mobility is not the best, but last 2 months I have been doing the stretch portrayed in this video at 1:30
every day. My hip flexors are quite tight, and I have been stretching and massaging them every day also. I have no clue on how to improve or test ankle mobility.
I tried to run for a while and I felt great, then one day after an easy and slow 6 mile run I noticed my knee bothering me. I iced it for a day and took a break for 2-3 days, when I tried to run again it hurt too much so I had to stop. Since then I haven't ran at all, besides basketball, and the pain is completely gone. I want to start running again but I don't know if my knee is damaged or what is going on. I had sharp pain in my left knee when I would stretch, if I sat Indian style with legs crossed, there would be sharp shooting pain from the left and right side of the knee. Or even if I swung it left to right,
On December 29 2011 01:38 GreEny K wrote: I tried to run for a while and I felt great, then one day after an easy and slow 6 mile run I noticed my knee bothering me. I iced it for a day and took a break for 2-3 days, when I tried to run again it hurt too much so I had to stop. Since then I haven't ran at all, besides basketball, and the pain is completely gone. I want to start running again but I don't know if my knee is damaged or what is going on. I had sharp pain in my left knee when I would stretch, if I sat Indian style with legs crossed, there would be sharp shooting pain from the left and right side of the knee. Or even if I swung it left to right,
Answer the Q's in OP and I'll try to give you a guess
On December 29 2011 01:38 GreEny K wrote: I tried to run for a while and I felt great, then one day after an easy and slow 6 mile run I noticed my knee bothering me. I iced it for a day and took a break for 2-3 days, when I tried to run again it hurt too much so I had to stop. Since then I haven't ran at all, besides basketball, and the pain is completely gone. I want to start running again but I don't know if my knee is damaged or what is going on. I had sharp pain in my left knee when I would stretch, if I sat Indian style with legs crossed, there would be sharp shooting pain from the left and right side of the knee. Or even if I swung it left to right,
Answer the Q's in OP and I'll try to give you a guess
1. Google a pic and mark where it hurts. The sides, to the left and right of the patella
2. What exercises hurt? Running, after I stopped running it still hurt during basketball when I came to a quick stop. It doesn't hurt during basketball anymore, and I haven't tried running for long distance.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp and shooting around the area when I struck the ground. Also, if I tried to swing my leg side to side instead of front and back, it would shoot pain. Same if I sat Indian style.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 5-6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? It lasted for a few weeks, after I stopped running it went away but I want to run again.
6. Have you been training through pain? If so, how long? Tried for 1 or 2 more runs, but I stopped.
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. The pain felt like it was in the joint.
8. What have you been doing for recovery purposes? I iced it for a few days, rested for week, then continued playing basketball but didn't continue running.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It only hurt while striking the ground when running or making quick stops while playing basketball. When I was walking it didn't hurt.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? No swelling, feels 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? It feels fine most of the time, except when I try to run.
12. Any previous injury history? Nothing major.
13. How's your posture? I run properly.
14. What is your current workout routine for that bodypart? Do you play any sports? I don't do any leg workouts, but I still play basketball. I tried to do some dead lifts, and it felt fine.
15. Any other information I should be aware of or that comes to mind that may help? Not really, I always felt that I had weak knees though.
On December 28 2011 10:54 KOVU wrote: Patella tendon being annoying. + Show Spoiler +
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
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 feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
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? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
Do you have any type of tracking issues with your knees while you are squatting such as they might go in or out? Or during squat with moving forward onto your toes?
Also, do you have any particular control issues such as shaking when you are descending. One other alternative is to do a slower single leg or double leg squat and see if the muscle starts shaking during the exercise.
How tight are your quads? Is there an imbalance in your quads:hamstring strength (quads should be a bit stronger than hams, but not significantly), and also, how is glute strength, hip mobility, and ankle mobility?
Thanks for your fast reply, you are amazing.
My knees track over the foot and my weight stays on the middle/the heel of the foot.
I used to shake a lot when descending into the squat, but I don't shake at all any more, and haven't for a long time. No shaking when I descend to a pistol squat either.
I don't know whether or not my quads are tight. They feel soft, hams feel quite tight, especially the right hamstring (pain is in my left knee). I believe my quads are stronger than my hams, but I don't really know how to test it. My glutes are strong, hours and hours of hill sprints and deadlifts has helped that along. My hip mobility is not the best, but last 2 months I have been doing the stretch portrayed in this video at 1:30 http://www.youtube.com/watch?v=HgEgIGE2ZI8&feature=player_embedded#! every day. My hip flexors are quite tight, and I have been stretching and massaging them every day also. I have no clue on how to improve or test ankle mobility.
Thanks for helping out.
Hmmm.
Doesn't seem like chondromalacia patella or PF syndrome then. This is a bit confusing.
If I had to hazard a guess I would say it's like the infrapatellar fat pad that may be irritated.
Youtube some patellar mobilizations and work on mobilizing in a superior/inferior direction and note what feels good and what doesn't.
Also, see if that helps out a bit. Get back to me after you do that.
Also, keep stretching out hip flexors, especially quads, and stretch out calves as well.
On December 29 2011 01:38 GreEny K wrote: I tried to run for a while and I felt great, then one day after an easy and slow 6 mile run I noticed my knee bothering me. I iced it for a day and took a break for 2-3 days, when I tried to run again it hurt too much so I had to stop. Since then I haven't ran at all, besides basketball, and the pain is completely gone. I want to start running again but I don't know if my knee is damaged or what is going on. I had sharp pain in my left knee when I would stretch, if I sat Indian style with legs crossed, there would be sharp shooting pain from the left and right side of the knee. Or even if I swung it left to right,
Answer the Q's in OP and I'll try to give you a guess
1. Google a pic and mark where it hurts. The sides, to the left and right of the patella
2. What exercises hurt? Running, after I stopped running it still hurt during basketball when I came to a quick stop. It doesn't hurt during basketball anymore, and I haven't tried running for long distance.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp and shooting around the area when I struck the ground. Also, if I tried to swing my leg side to side instead of front and back, it would shoot pain. Same if I sat Indian style.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 5-6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? It lasted for a few weeks, after I stopped running it went away but I want to run again.
6. Have you been training through pain? If so, how long? Tried for 1 or 2 more runs, but I stopped.
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. The pain felt like it was in the joint.
8. What have you been doing for recovery purposes? I iced it for a few days, rested for week, then continued playing basketball but didn't continue running.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It only hurt while striking the ground when running or making quick stops while playing basketball. When I was walking it didn't hurt.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? No swelling, feels 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? It feels fine most of the time, except when I try to run.
12. Any previous injury history? Nothing major.
13. How's your posture? I run properly.
14. What is your current workout routine for that bodypart? Do you play any sports? I don't do any leg workouts, but I still play basketball. I tried to do some dead lifts, and it felt fine.
15. Any other information I should be aware of or that comes to mind that may help? Not really, I always felt that I had weak knees though.
Okay, so this is fairly straight forward for the most part it seems.
One or maybe both of your menisci in that leg are stuck and not moving correctly.
If you can, try to get yourself to a physical therapist so they can correct the problem with some manual techniques. You should be good to go after that if they get reset into the right place and are moving correctly.
On December 29 2011 01:38 GreEny K wrote: I tried to run for a while and I felt great, then one day after an easy and slow 6 mile run I noticed my knee bothering me. I iced it for a day and took a break for 2-3 days, when I tried to run again it hurt too much so I had to stop. Since then I haven't ran at all, besides basketball, and the pain is completely gone. I want to start running again but I don't know if my knee is damaged or what is going on. I had sharp pain in my left knee when I would stretch, if I sat Indian style with legs crossed, there would be sharp shooting pain from the left and right side of the knee. Or even if I swung it left to right,
Answer the Q's in OP and I'll try to give you a guess
1. Google a pic and mark where it hurts. The sides, to the left and right of the patella
2. What exercises hurt? Running, after I stopped running it still hurt during basketball when I came to a quick stop. It doesn't hurt during basketball anymore, and I haven't tried running for long distance.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp and shooting around the area when I struck the ground. Also, if I tried to swing my leg side to side instead of front and back, it would shoot pain. Same if I sat Indian style.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 5-6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? It lasted for a few weeks, after I stopped running it went away but I want to run again.
6. Have you been training through pain? If so, how long? Tried for 1 or 2 more runs, but I stopped.
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. The pain felt like it was in the joint.
8. What have you been doing for recovery purposes? I iced it for a few days, rested for week, then continued playing basketball but didn't continue running.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It only hurt while striking the ground when running or making quick stops while playing basketball. When I was walking it didn't hurt.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? No swelling, feels 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? It feels fine most of the time, except when I try to run.
12. Any previous injury history? Nothing major.
13. How's your posture? I run properly.
14. What is your current workout routine for that bodypart? Do you play any sports? I don't do any leg workouts, but I still play basketball. I tried to do some dead lifts, and it felt fine.
15. Any other information I should be aware of or that comes to mind that may help? Not really, I always felt that I had weak knees though.
Okay, so this is fairly straight forward for the most part it seems.
One or maybe both of your menisci in that leg are stuck and not moving correctly.
If you can, try to get yourself to a physical therapist so they can correct the problem with some manual techniques. You should be good to go after that if they get reset into the right place and are moving correctly.
Could you elaborate on that a little more? I like to learn as much as possible about my body and this seems very interesting. Is it something that needs to be corrected with surgery if it is bad enough? Is it a recurring problem? What exactly is wrong with that part of the knee?
On December 29 2011 01:38 GreEny K wrote: I tried to run for a while and I felt great, then one day after an easy and slow 6 mile run I noticed my knee bothering me. I iced it for a day and took a break for 2-3 days, when I tried to run again it hurt too much so I had to stop. Since then I haven't ran at all, besides basketball, and the pain is completely gone. I want to start running again but I don't know if my knee is damaged or what is going on. I had sharp pain in my left knee when I would stretch, if I sat Indian style with legs crossed, there would be sharp shooting pain from the left and right side of the knee. Or even if I swung it left to right,
Answer the Q's in OP and I'll try to give you a guess
1. Google a pic and mark where it hurts. The sides, to the left and right of the patella
2. What exercises hurt? Running, after I stopped running it still hurt during basketball when I came to a quick stop. It doesn't hurt during basketball anymore, and I haven't tried running for long distance.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp and shooting around the area when I struck the ground. Also, if I tried to swing my leg side to side instead of front and back, it would shoot pain. Same if I sat Indian style.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 5-6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? It lasted for a few weeks, after I stopped running it went away but I want to run again.
6. Have you been training through pain? If so, how long? Tried for 1 or 2 more runs, but I stopped.
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. The pain felt like it was in the joint.
8. What have you been doing for recovery purposes? I iced it for a few days, rested for week, then continued playing basketball but didn't continue running.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It only hurt while striking the ground when running or making quick stops while playing basketball. When I was walking it didn't hurt.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? No swelling, feels 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? It feels fine most of the time, except when I try to run.
12. Any previous injury history? Nothing major.
13. How's your posture? I run properly.
14. What is your current workout routine for that bodypart? Do you play any sports? I don't do any leg workouts, but I still play basketball. I tried to do some dead lifts, and it felt fine.
15. Any other information I should be aware of or that comes to mind that may help? Not really, I always felt that I had weak knees though.
Okay, so this is fairly straight forward for the most part it seems.
One or maybe both of your menisci in that leg are stuck and not moving correctly.
If you can, try to get yourself to a physical therapist so they can correct the problem with some manual techniques. You should be good to go after that if they get reset into the right place and are moving correctly.
Could you elaborate on that a little more? I like to learn as much as possible about my body and this seems very interesting. Is it something that needs to be corrected with surgery if it is bad enough? Is it a recurring problem? What exactly is wrong with that part of the knee?
Thanks for your answer!
Pain in the joint, exacerbate by twisting/lateral motions typically = impingement of meniscus. Meniscus sit in the knee and provide stability for the femur on the tibia. When you flex/extend e.g. bend/straigthen your leg they are supposed to move. But sometimes they don't move correctly and can get stuck.
If it was torn you would likely have some of these types of symptoms:
So I don't think anything is torn, especially since hte knee doesn't swell up and it goes away from time to time. BUt I do think the meniscus is stuck either anterior or posterior horn (maybe of both of them-- can't really be sure).
Definitely not something that needs surgery unless you aggravate it such that it's torn. Shouldn't be a recurring problem if you don't have any other issues and it gets fixed.
Like I said, can be corrected by a good physical therapist.
On December 29 2011 01:38 GreEny K wrote: I tried to run for a while and I felt great, then one day after an easy and slow 6 mile run I noticed my knee bothering me. I iced it for a day and took a break for 2-3 days, when I tried to run again it hurt too much so I had to stop. Since then I haven't ran at all, besides basketball, and the pain is completely gone. I want to start running again but I don't know if my knee is damaged or what is going on. I had sharp pain in my left knee when I would stretch, if I sat Indian style with legs crossed, there would be sharp shooting pain from the left and right side of the knee. Or even if I swung it left to right,
Answer the Q's in OP and I'll try to give you a guess
1. Google a pic and mark where it hurts. The sides, to the left and right of the patella
2. What exercises hurt? Running, after I stopped running it still hurt during basketball when I came to a quick stop. It doesn't hurt during basketball anymore, and I haven't tried running for long distance.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp and shooting around the area when I struck the ground. Also, if I tried to swing my leg side to side instead of front and back, it would shoot pain. Same if I sat Indian style.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 5-6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? It lasted for a few weeks, after I stopped running it went away but I want to run again.
6. Have you been training through pain? If so, how long? Tried for 1 or 2 more runs, but I stopped.
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. The pain felt like it was in the joint.
8. What have you been doing for recovery purposes? I iced it for a few days, rested for week, then continued playing basketball but didn't continue running.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It only hurt while striking the ground when running or making quick stops while playing basketball. When I was walking it didn't hurt.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? No swelling, feels 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? It feels fine most of the time, except when I try to run.
12. Any previous injury history? Nothing major.
13. How's your posture? I run properly.
14. What is your current workout routine for that bodypart? Do you play any sports? I don't do any leg workouts, but I still play basketball. I tried to do some dead lifts, and it felt fine.
15. Any other information I should be aware of or that comes to mind that may help? Not really, I always felt that I had weak knees though.
Okay, so this is fairly straight forward for the most part it seems.
One or maybe both of your menisci in that leg are stuck and not moving correctly.
If you can, try to get yourself to a physical therapist so they can correct the problem with some manual techniques. You should be good to go after that if they get reset into the right place and are moving correctly.
Could you elaborate on that a little more? I like to learn as much as possible about my body and this seems very interesting. Is it something that needs to be corrected with surgery if it is bad enough? Is it a recurring problem? What exactly is wrong with that part of the knee?
Thanks for your answer!
Pain in the joint, exacerbate by twisting/lateral motions typically = impingement of meniscus. Meniscus sit in the knee and provide stability for the femur on the tibia. When you flex/extend e.g. bend/straigthen your leg they are supposed to move. But sometimes they don't move correctly and can get stuck.
If it was torn you would likely have some of these types of symptoms:
So I don't think anything is torn, especially since hte knee doesn't swell up and it goes away from time to time. BUt I do think the meniscus is stuck either anterior or posterior horn (maybe of both of them-- can't really be sure).
Definitely not something that needs surgery unless you aggravate it such that it's torn. Shouldn't be a recurring problem if you don't have any other issues and it gets fixed.
Like I said, can be corrected by a good physical therapist.
Awesome, thanks for all the info! I'll go get it looked at when I have the time, it doesn't bother me anymore since I stopped running. So it isn't urgent.
EPT
) back pain [discopathy] so If possible id like to save myself al that hassle.![[image loading]](http://i.imgur.com/VAhGW.jpg)
![[image loading]](http://www.riversideonline.com/source/images/image_popup/r7_patellartendinitis.jpg)
