Balance

[suzannaerin]

Everyone--Learn from my mistake! I spent about a year doing nothing but standing leg work (Slow Heavy, Leaner Legs, etc). While I developed some excellent strength in my legs, I ended up with a horrible knee tracking problem. I now cannot do high impact because it brings on a clicking sensation which results in post workout pain. I'm in PT for it now and am working on strengthening all the leg muscles that I've neglected in the hopes that I will get my knee back on track. My knee cap does not move up and down, believe it or not. For now (and maybe always), I cannot do squats or lunges past the 30 degree mark -- no sit and stands. I also packed away all my videos---it's low impact for me from now on, probably. Thank goodness I enjoy rowing and working out on an elliptical. I've ordered a spinning bike, too, so I'll be crosstraining and not focusing on only step.
Please everyone remember that BALANCE is the key. I used to think floor work was not effective, but had I added some into my rotations, I probably would have avoided this. Same for adding variety to your cardios. suzanne

ps--it's a bummer for certain, but the orthopedist orginally thought I might have torn my meniscus. I am counting my blessings.

 

[Maribeth]

As a PT and fellow patellar malalignment syndrome person, I can sympathize. I had lateral releases, patellar debridement and loose body removal last year on both knees.

I try to convince people that crunching knees isn't normal, nor is it a good idea to do endless squats and lunges,especially deep ones, if there's any significant increase in symptoms with the exercises, but you know how it goes.

If it's any consolation, I am sooo much better after surgery! I do squats, lunges, leg presses, high impact step and karate that includes plyometric training that you have to see to believe. But, I don't try to squat or leg press deeper than 90 degrees max, nor do I try to challenge my glutes with these exercises alone.

In the case of patellofemoral pain, since the gluteals are the strongest link in the chain as far as strength on lunges, leg presses and squats, what I recommend is pre-exhaust relative isolation exercises for the glutes first to fatigue them so that using lighter weight--that which isn't painful for the knees--on squats, lunges and leg presses will still be a challenge.

For people who have never had knee problems, it is hard to understand, but for those of us who have, we hear ya!
Maribeth

 

[trprwife]

I always worry about my knees. I don't have a knee problem, but I run and do high impact step aerobics and just recently started to do lower body work with Cathe's tapes. All of which are bad for the knees I would imagine. My question is this, when doing squats and lunges and the like, could you be more prone to having knee problems if you use a heavy weight? I don't use any weight at all when I do Cathe's lower body work (I have MIS, Power Hour and Body Max that I use for weight work). My body weight is all I think I need. (My lower body doesn't take much to get developed, my legs are my best feature). Another reason I don't use any weights is I am afraid that it will damage my knees. Those squats and lunges look so hard for the knees!!!!!! That is a fear that I have.....hurting my knees and having to stop exercising for a while. So I am always cautious of my knees. This would not be a good thing for me.


Thanks for the imput,

Kim

 

[suzannaerin]

maribeth

Hi Maribeth - I tried to send you an email before I posted this topic, but I got it returned to sender. Anyway, I thought you'd be interested in what the orthopedist & PT said about my "condition, " since you were so helpful to me before (and diagnosed me correctly). The xrays were clean but the doc hasn't done an MRI. At first, he thought it could have been a torn meniscus but both his and the PT's tests of my knees ruled that out. My right thigh's outer quad muscle is overpowering my inner thigh muscles & vastus medialis. Hence, the screwed up tracking of my right knee. I'm doing PT exercises twice daily and am wearing orthodics (just OTC ones for now--I was walking all wrong, so the PT worked w/me on walking correctly). I'm very motivated to resolve this problem. I'm keeping the resistance on the rowing maching & the elliptical at the lowest setting, too. I'm hoping to add spinning to my activities in a week or two. No more high impact for me, even after it's "safe" to add it back into my activities.
It's strange--I get that clicking sensation in my right knee when I do any impact workouts (step & high/low--I'm afraid to try kickboxing for fear it will come back). The clicking doesn't hurt but a few hours afterward, my knee gets painful. What's interesting is the clicking sensation has moved around a little--first under my kneecap and more recently, on the inside of my knee/knee cap. The PTs aren't sure what is causing the clicking, but anticipate it will be gone when I get my knee tracking back to normal (fingers crossed). When I go for my follow up with my doctor in a few weeks, maybe he'll have some ideas. Even squatting down to the 30 degree range is causing the clicking, so suffice it to say squats and lunges are out for now!!!
Fortunately, the clicking and post-clicking pain are recent (started about 2-3 weeks ago), so I think I got into the doc before I sustained any serious injuries. For the most part, I have no pain. It happens only after I experience the dreaded CLICKING.
By the way, I read a great book by Jennifer Rhodes about how your alignment can screw up your knees, shoulders and back.
Thanks again, Maribeth, for being so generous with your knowledge and expertise.
suzanne

 

[Maribeth]

RE: maribeth

Hey, Suzanne!
Sorry the e-mail bounced back! Try this address: [email protected]. This should work.

In the meantime, hang in there with your knees. Even once the tracking is corrected, the clicking may stay as a result of roughened articular cartilage following the maltracking/malalignment.

This is the reason I am constantly having to tell people that painless crepitus can lead to long term problems.

Take care!
Maribeth

 

[likes2bfit]

What do you recommend to pre exhaust the glutes proir to squats/ lunges?

 

[Maribeth]

Any type of hip extension, such as resisted bridging, hands and knees long and short lever lifts with ankle weights, prone ball leg lifts, reverse hyperextensions; and for the gluteus med and min, try seated or sidelying hip abductions.

Try any or all of these before you do your compound exercises such as lunges, squats, or leg presses. You won't need nearly as much weight to feel it working.
Maribeth

 

[kellib]

I have patella femoral syndrome too or chrondomalacia. I've had some experience with prolotherapy, which you might consider if you are still looking for knee treatment (www.getprolo.com). I am currently getting growth hormone injections in my knee which is supposed to encourage tissue growth (think, cartilage under knee cap). the prolo injections are to strengthen the tendons. I think it's helping - I've had lateral releases and scope/scrapes on both knees and while that helped a good amount, it seems that the injections have helped more. check it out if you are interested...

 

[Maribeth]

Interesting you should mention prolotherapy--I've been considering it for some time. I have several hypermobile joints, actually it's systemic benign hypermobility syndrome, and a DO friend of mine suggested it. He had it done himself and swore by it.

A friend of mine from PT school also has a patient who has had it done and has seen huge improvement. I'm going to have to give this a try, I think.

Just how painful are the injections? I'm a needle phobic, but my pain has been severe enough that I've had several acupuncture treatments, so I'm desperate!