I am happy to report my knee is about 80% better. I still have pain with a full squat, or fully kneeling, but have a lot less pain in sitting, with stairs and other activities that were painful.
What caused my pain? I haven’t had any injury to the right knee, in fact I have injured my left knee. I tend to use my right leg as my strong leg, and as a result I overuse my right hamstrings. This has caused the hamstrings and the IT band to become short and tight, eventually straining both my right hip muscles, right my knee and compressing the sciatic nerve.
What’s helped? Physical Therapy with Joyce Mills MPT OCS for strengthening the medial quad, stretching the hamstrings, IT band and calf muscles and deep massage with an instrument used by the therapist to help the muscles relax.
Come to @ComstockPT to get your #musclesinsync and feel better!
I developed right knee pain about 2 months ago. I didn’t fall or traumatize the knee. How did this happen? From what my physical therapist tells me, I have been using my hamstring too much for strength and stability in the right leg; not using the right gluteus maximus enough. It has become short and tight as well as my iliotibial band. My lower leg muscles have become tight as well, making full bend of the knee, especially in kneeling and squatting.
It is surprising to me how much less I want to use the knee due to pain. If I try to fully squat, or get up and down from the floor, my knee hurts, so I tend to avoid it. Being a physical therapist, I know the importance of staying active so I have been making sure I fully bend my knee, even if it hurts, but with no weight on the leg (laying down or sitting with my leg out straight). I have also been working on hamstring stretches, iliotibial band stretches, and strengthening the vastus medialus portion of my quadriceps, which has become weak. My calf muscles are also tight, so I have been stretching those, both the upper calf muscle (gastrocnemius) and the lower calf muscle (soleus). My front shin muscles are tender and tight and part of my treatment has been myofascial release from the physical therapist.
X-rays were completely negative for knee arthritis, and I am so excited! The last thing I want is a new knee as the rehabilitation process for that is very very painful!
I am about 50% better; I’ll let you know how this goes in the future
Sometimes one kind of pain, which seems to be caused by problem A, can really be caused by problem B. This often happens in the PT clinic, and the smart therapist will help the patient discover the true cause of their pain.
What are some examples?
Abdominal pain, especially when the pain gets worse with effort such as sit ups, can really be hip pain. Hip pain often occurs in the groin, but can actually start out in the lower abdominal area and not as low as the groin. When you are working out or exerting yourself, both the hip and abdominals are working hard and one can bleed over into the other. How do you know if it is hip pain instead of abdominal muscle pain? Does your hip become stiff when you flex it up to tie your shoe or put on your sock? Do you hurt when you are walking or running a lot? Then it might just be hip pain…have it checked out by your PT.
Do you have arm pain? Is it your elbow or is it your neck or shoulder girdles muscles which are referring pain into the arm? How do you know? If you put pressure on a muscle and it hurts, then likely it is the muscle but if pressure on a muscle does not cause pain, it can be from further up the chain or further down the chain.
If you pain does not get better, come on it to get assessed by your PT, and find the answer!
Falling on one's tailbone (coccyx) is pretty common…and. pretty. painful. Getting tailbone pain treated effectively can often seem elusive. If you have this, you may have tried many different options. Have you tried Pelvic Rehabilitation physical therapy?
Pelvic floor treatment addresses coccydynia, or tailbone pain, by treating the muscles, ligaments and joints that have been strained with exercise and manual therapy. Manual therapy is used to relax muscles which have spasmed in reaction to the pain. When the spasm at first it is to protect you…but they keep spasming and won't relax, thus causing the pain. Putting pressure on the muscles and ligaments which attach to the coccyx usually helps the pain immensely. Here is a picture of some of the muscles which attached to the coccyx:Coccydnia is treatable. Contact Comstock Physical Therapy for Pelvic Floor Treatment.
Here is the link of a man who sufferred from coccydnia, and his experiences and recommendations. http://www.coccyx.org/personal/2001/jm.htm
Tendon strains are very common.
They occur frequently throughout the body, and limit your ability to do what you want. Achilles tendonitis and patellar tendonitis injuries cause pain with walking, running and being on your feet. Biceps tendonitis causes pain with sleeping, reaching and lifting overhead as does rotator cuff tendonitis.
Recent research on tendon injuries has shed new light on what the best exercises are, and in what order they should be given to the patient. why-and-how-exercise-is-the-best-treatment-for-tendinopathy
In the past, and currently, the exercise protocol for tendon repair has been eccentric exercises (slowly lengthening exercises). Here is an example: Continue reading “Tendon Rehabilitation…What is the latest research?” »