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Old 01-03-2010, 10:11 PM   #1
Chris Puckett
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crunchy knee

Friends, my knee is totally messed up. Did it after a high volume double under/heavy push press wod. Have worked on stretching the lower leg(calf stretching, and the muscle that runs down the inside of the lower leg..) also deep stretching my quad and hips/soaz.
My knee is clicking when I walk, and I get occasional severe pain when my knee does not track right. It does it when I walk, and the knee feels like it shifts and then bam... pain. Its been this way for over a week. I have been off since then, nursing it with the stretching and ice. The swelling is gone but the pain is not. I am stretching daily. Any ideas? Help!
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Old 01-04-2010, 05:39 AM   #2
Mark E. Wallace
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Re: crunchy knee

What does the doctor have to say?
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Old 01-04-2010, 09:49 AM   #3
Steven Low
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Re: crunchy knee

Sounds like some patellofemoral.

See this wfs
http://www.eatmoveimprove.com/2009/1...-dysfunctions/

Basically,
1. soft tissue massage and stretching to calves, quads, IT band, TFL, hammies.
2. strengthening/activation work to hammies & quads and VM/VMO
3. you can ice to the knee if you want
4. heat to the muscles that are tight and tender
5. Fish oil to reduce inflammatino
6. Rest.. absolutely no workouts except rehab

Heat -> soft tissue massage -> light stretching

That's the order it should be in.
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Old 01-04-2010, 10:04 AM   #4
Chris Puckett
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Re: crunchy knee

thanks Steven, I went to a well renowned PT who said basically the same thing. I replaced my ACL back in 97, and I know its not that because remembering that agony, this is far different. Its like my knee is just not tracking right.. weird. I am completely off and concentrating on nutrition.

Do you think reasonable upper body stuff is ok? pullups, pushups, hand stand pushups(no loaded hip drive movements) I dont want to go too far, but I hate being completely inactive.
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Old 01-04-2010, 12:29 PM   #5
Steven Low
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Re: crunchy knee

Patellofemoral syndrome is a tracking disorder where pulls the kneecap laterally (to either side).

It causes chondromalacia patellae where the cartilage keeps on rubbing and wears down and causes pain.

Upper body is fine. Rehab your knee.


If your squat technique is off there is a good chance that's how it developed. Weight through your heels, knees out and tracking properly over toes (no knee cave ins).
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Old 01-08-2010, 09:16 AM   #6
Chris Puckett
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Re: crunchy knee

Quote:
Originally Posted by Steven Low View Post
Patellofemoral syndrome is a tracking disorder where pulls the kneecap laterally (to either side).

It causes chondromalacia patellae where the cartilage keeps on rubbing and wears down and causes pain.

Upper body is fine. Rehab your knee.


If your squat technique is off there is a good chance that's how it developed. Weight through your heels, knees out and tracking properly over toes (no knee cave ins).
this is still bugging me, I thought it would be fixed by now. I am stretching a lot and doing a lot of passive stretching to engage my hammies, quad and calf. I hate being off.
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Old 01-08-2010, 12:14 PM   #7
Steven Low
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Re: crunchy knee

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Originally Posted by Chris Puckett View Post
this is still bugging me, I thought it would be fixed by now. I am stretching a lot and doing a lot of passive stretching to engage my hammies, quad and calf. I hate being off.
Because you're not doing what I said above....

Primary strengthening of hamstrings, glutes, VM/VMO

Soft tissue work and stretching in the quads, hammies calf ++++ IT band and TFL

The massage is important and so is loosening up IT band and TFL and the strengthening is important as well.

So is fish oil. ANd heat to the muscles that are tender before stretching them.
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Old 01-08-2010, 02:37 PM   #8
Chris Puckett
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Re: crunchy knee

been mostly stretching, no strength work. Strength must be the key ingredient
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Old 01-08-2010, 02:43 PM   #9
Mark E. Wallace
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Re: crunchy knee

Quote:
Originally Posted by Chris Puckett View Post
been mostly stretching, no strength work. Strength must be the key ingredient
Sounds to me like balance is the key ingredient. Your muscles want & need both.
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Old 01-08-2010, 03:38 PM   #10
Chris Puckett
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Re: crunchy knee

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Originally Posted by Mark E. Wallace View Post
Sounds to me like balance is the key ingredient. Your muscles want & need both.
thanks Mark, whats your background in PT?
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