that is unfortunate news doubt it has got owt to do with anniversary tho know what i mean
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that is unfortunate news doubt it has got owt to do with anniversary tho know what i mean
It is unfortunate indeed...and yes...i know what you mean.Quote:
Originally Posted by jb_pale2
7 or 8 weeks without a run for me now and 7 weeks of physio.
I have uppped my 1 legged squats to using a wobble cushion wobbly and difficult . Physio is still working on glute strength and ankle stability that could all contribute to knee twisting
I'm also having regular massage to loosen up the ITB. Knee is feeling stronger but I do get pain when I have hammered exercises. VMO Quads are looking alot more present and visible and knee cap is sliding straighter than before.
Physio says still not to run just yet and there will be a slow build up.
Precautious - maybe
Over the top - Probably
but its the longest I have had without running since this thing start niggling almost two years ago, so Im happy to give it a go. First time I have properly payed attention and not gone running also.
Canoe race saturday, its keeping me sane but its not the same as hurtling down a hill, trying to keep on your feet.
See you all soon
Jamie
Best of luck mate, i'm going mad not being able to run and i bet you are too.
Good luck with this Jamie
After initially thinking i had tweeked my knee ligamemts,my own diagnostics suggest i have this ITB thing.Pain on the outside of the knee and in particular as i'm lifting my leg post impact.The sports injury site i was perusing suggested that the knee bent at 20-30% is the point at which this band passes the bone.If the band is inflamed this passing of the bone becomes the source of the pain.
I have had history of this with that plantar fascitis(sp) last year,I really do need to stretch a hell of a lot more to keep these areas supple and loose.
I just hope some anti-inflamatories settle it down and i can get back to normality.
Stick with it Jamie. It'll take some extreme measures to get rid of it and then to keep the niggles at bay (don't give the exercises up!).
You'll get there. :)
Last session with physiobabe today, she's off to start a new life with her new hubby in New Zealand :( she's a quality person with real people skills, i've enjoyed going to see her and i'll miss her [do i have a crush on her?].
She broke out the acupuncture needles today, weird sensation, they go down into the ITB about 8mm below the skin, 7 in a line, and just sit there for a bit at first. She has to move them about a bit until the muscle releases the tension and the needles can be manupulated freely, it's like getting electric shocks from a gas fire sparker. At one point one of them tweaked a nerve and my leg just straightened right up in the blink of an eye, and that was like 240v straight into your ITB! It doesn't hurt like you'd think, it's a small prick as the needle goes through the top skin layer and the rest is weird jingley sensations.
She said if my improvement rate doesn't pick up i'll have to have a Cortisone injection in my LCL, this will stop the problem recurring by getting rid of toxins in the area or something like that. Next session is with a lass who works with the Leeds Rhinos Rugby team.
Well i don't want to sound as if i'm rubbing it in.....but.......after 4-5 days of almost constant stretching this pain is easing every day.Did a 7 mile run sat night and it was a bit sore on sunday but plenty of stretching on sun/mon followed by a 6.5 mile run last night seems to have done the trick.Woke up this morning with no pain at all.
I will continue with the stretching and hope that this is now a thing of the past.The one stretch designed by Wilf someone,lowering your good sided hip off a step is very good (sorry abit vague but it was a link from this forum)
Good luck to all with this,advice...stretch,stretch and stretch again:)
Was going to go for a longish run today but with Sunday's race and y'days training run my knee was beginning to feel a bit weird. Taken today off but will be hitting the stretches at lunchtime and this evening, and for the rest of the week. Just keeping it together for Saturday.:)Quote:
Originally Posted by Rodders rambler
Good luck with that.....oh BTW i've also been munching on some fairly powerfull anti-inflammatries as well.:)Quote:
Was going to go for a longish run today but with Sunday's race and y'days training run my knee was beginning to feel a bit weird. Taken today off but will be hitting the stretches at lunchtime and this evening, and for the rest of the week. Just keeping it together for Saturday.
Hello, does anyone remember me. I used to be an active fellrunner and never off this forum.
More Physio or Pre-Hab as its now called, planned for tonight
Knee feels strong and I feel right to run, he will probably say no. give it a few more weeks, until I can do all these hops, jumps and footballer type side steps.
Now then I see this two ways.
1) Positive side of me says:
Agreed it is working, I am getting it better and it does feel stronger since i have been doing these hops, jumps and footballer things. Lets keep it going give it a couple more weeks and work at this thing.
2) Cynical Side of me says:
Yeah a few more weeks, means more money in your pocket and will a few more weeks turn into months, when active recovery may do it as much good.
What do you reckon ? keep on with it or what.
I do feel like I trust this guys judgement and he is cheaper than other physio's I have been to who have just tried to fob me with orthotics.
Jamie
Have you voiced your concerns with the physio? Not to say 'i think you're having me on' but just to say you're concerned about the speed things are moving. Ask about a Cortisone injection, i might still have to have that, and bear in mind if your alignment and stuff with your dips isn't ok you're stuck at that stage until it is. I feel your frustration. :( I've been having acupuncture at the physio too.
I'm going to mention something tonight, I have a general phobia of spending money and I am starting to get twitchy. Plus christmas is coming and Im getting skint, Im questioning whether I need to see him every week, or should move to fortnightly and just be given a two week program.
Jamie, you've barely run properly for two years now. Stop messing about and get it sorted out once and for all. If you're not bothered about running then save a few quid and don't have more treatment / advice. If you are, and I hope that's the case as I've got you down for leg 1 next summer, then keep going :cool:Quote:
Originally Posted by NotOnUrHelly
All the way Jamie! Don't be foolish: you can do dis (like Bhuddists)!
Have a word by all means, but if you're seeing progress, stick with it. Do it properly.
Hang on in there big guy.
:)
Had a chat with Physio about how long he reckons, his response was it depends how you respond and how hard you work at the exercises. He said I could run now, but he wants does not want me too. He wants to make sure that he gets me right and sends me off and does not see me again. A pretty honest response, I asked about seeing him once a fortnight instead of every week. He said thats fine, if I could afford it I'd be seeing him every week, but Im getting skint. he was fine about just glad that I'm seeing it through with him.
I know feel re-ignited on getting this right, cheers for your comments guys. That was quite frank derby mate.
Jamie
Jamie, you have a lot of good friends on here and we just want to see you back on the hill. Good luck pal, Andrew :)Quote:
Originally Posted by NotOnUrHelly
Sounds like he's genuine to me, i haven't responded that well to my treatment either. My glutes are my problem they won't work when they should, right now i'm sat on my gym ball rolling out onto each leg and just getting them used to being called upon.Quote:
Originally Posted by NotOnUrHelly
There's no half measures if you're responding slowly to treatment, i have to take every opportunity to incorporate my exercises into what i'm doing which is why i'm sat on this stupid ball.
Wow, this thread's getting big, thought it would be dead and buried by now...hey-ho. Physiobabe's emigrated now so today was my first appointment with my new person Sarah, she did a lot of playing around with my LCL and ITB. She thinks that we're missing something, that something is stopping it getting better and it has been 14 weeks now after all. She is pretty sure i'm going to have to have a Cortisone injection in my LCL to try and settle it down, it keeps getting inflamed for little reason and staying that way. She's also referring me to an Osteopath for an assessment to make sure everything's ok there too, she says i'm very slightly flat footed but not alarmingly so.
I went for a short training run on sunday aswell as my usual hill repping session on friday which really knackered my knee. It's been aching for four days solid now, i thought i could go to two training sessions a week by now but it just didn't work.
Yes, but more importantly, does Physiobabe2 compare to Physiobabe1?;):D
If you're struggling to run with bad knees, and have been for 14weeks why would you still be doing regular 'hill repping' sessions? There's no wonder they won't heal :eek:Quote:
Originally Posted by mr brightside
The new physio is a lovely girl and it looks like she's met her match with my knee, but nobody will ever compare to physiobabe [clutches hands to chest and looks up to the heavens], [whispers] nobody....;)Quote:
Originally Posted by southernsoftie
Maybe i should write an ode to her on the girly poetry thread....:confused:
First appointment with the Podiatrist on tuesday, he thought my inward pronation was bad enough to require orthotic insoles. They're incredibly uncomfortable and have a small wedge underneath to compensate for my flat footedness. He thinks i should see a 30-40% improvement in my ITB problems by the new year if i wear them in and train and run in them, that sounds optimistic to me i'm sure there's more damage than can be repaired by an insole but i hope i'm proved wrong.
Al i think you should go see a Podiatrist if this works for me.
Mr Brightside I too pronate inward slightly and had problems with my left knee, the pain ran from the outside of the knee up into my ITB. I saw both a physio and a podiatrist and with the help of both my injuries have now gone. If like me the problem is stemming from your feet the trouble may well lie with the ligaments/tendons that run under your feet. They may well be tight, if so they need to be stretched, get yourself a golf ball and whilst standing roll the ball around underneath your feet whilst applying pressure (yes, it will hurt!). Another good stretch is to to stand at the bottom of your stairs and push your toes up against the bottom tread so your toes are at a right angle with the floor and the sole of your foot is flat on the floor (hope that makes sense) and then lean forward.
Hope this helps.
Debbie
I'm not training regularly, it was 10 weeks or so before i did anything significant and leading up to that it was just one 1/2m jog aroung the nature reserve a week. There's no distance in hill repping so it usually doesn't affect me in the slightest and my physio is encouraging me to try doing things to see how my recovery is progressing. The relapse was the result of a short run in addition to the reps but i needed to do it to assess my progress. After the podiatrist telling me my problem was the result of inward pronation i think that the 2m of contouring in the run may have trebled the effect on my knee and caused the relapse, if i had been running on the flat there is a good chance it wouldn't have happened.Quote:
Originally Posted by Derby Tup
It does help, it gives me hope which i am short of right now! :(Quote:
Originally Posted by Pyrenees Haven
I appreciate your advice and that too much use of it won't let it heal but it should have healed completely about 6 weeks ago, it's not my use of it that's causing it to persist it's something else. Muscle exertion has never affected it which is why i can hill rep and do 266 squats without problems, the pain is proportional to the number of times my foot hits the floor which with squats is 0, and with hill reps is disproportionately small to the amount of work done.Quote:
Originally Posted by Derby Tup
Sitrep: Podiatry treatment has not yielded any results but the Podiatrist wants to keep me using orthotics as my pronation is bad enough, and we agree that the lack of progress is probably the result of my LCL not healing.
Last appointment with physio today, she says there's nothing more she can do for me and i am now awaiting a GP referral into the musculoskeletal service in the NHS to get a scan on the knee and a steroid injection into the ligament. This will probably take around 6 weeks, nothing further to say...i'm depressed. :(
Dont feel to down Mr Brightside, they'll hopefully sort you out on the NHS.
How old are you just out of interest.
I'm now about 4 months of not running, physio or pre-hab tommorow. I have slacked off on the exercises over crimbo.
I got my self into the gym on monday and battered the squats and all the that. My legs are killing, but my knee is fine. That is progress for me, because 3 months a smal amount of squats woulld have my knee aching and sore for a few days after. Knee feels really good
So Im happy, Im ready to start building up and aiming for some of the march 5k road races, hopefully see some of you guys on the fells maybe june.
I'm 30. I got sloppy over xmas with the exercises but the physio says get used to them because i'll be doing them every day or whatever for the rest of my life, such is my tendancey to run with the wrong muscles. I'm 4 months into this too.Quote:
Originally Posted by NotOnUrHelly
Gym work is something i can do regularly and without irritation too, physio says to do leg presses rather than squats with weight on, one leg at a time cos if you do both at once you'll always use one more than the other. I'm doing hip adduction on the machine, and abduction like southernsoftie suggested by tieing a theraband around my ankles and walking up and down the gym sideways. I've also been doing a lot of work on a BOSU ball so help improve my general stability. If i can get a few AM races done this summer i'll be happy.
How are doing Jamie? Still making progress pal? :)Quote:
Originally Posted by NotOnUrHelly
Im good Mate, Doing 20 minute runs with a bit of walking in between (physio says I have to walk in between for now).
Should be upto 5k very shortly then at least I can race and build up to the fells and hopefully support you in the summer.
I'm keeping cracking on with my physio exercises as a way of life.
Hopefully the four month off and the exercises has put pay to this thing.
If it has'nt then I dont know what I'll do.
Im also doing some Run-Canoe duathlons which Im looking forward to cos the running is only 5k. My swimming has also come on in the this period of running stalemate.
See you soon hopefully.
How are you getting on pal
Jamie
Great to hear you're progressing well Jamie
I'm good thanks. Done around three months of 5000ft / week, lost a few pounds and feeling stronger for it. Hebden on Saturday with Dave :)
Good lad, nice steady build up.
hi everyone,ive not reply'd untill now because not only is my knee abit knackered but so was my computer,ive been and seen a sports physio which pretty much confirmed what everyone on here has said about my itb being tight but the physio has now told me to see a padiatrist (booked on wednesday) because she said my right sore leg is over average longer than my left leg,she said he will make me some tempory insoles and see how i get on,anyone also had this problem??? oh and thanks for all the advice etc
My legs are the same length but i'm flat footed which may have been the cause of my problems in the first place, i'm also seeing a podiatrist.
i reply'd on the wrong thread! doh! i know my arches are quite high but ill have to wait and see what he says on wednesday.gona try and run tommorow though (first time in 4 week)and see if a few days of these stretches and the rest has done any good
Sitrep: Had my MRI a few weeks ago and went to discuss the results with the doc yesterday, they found nothing, absoultely nothing. The report said there was "a very tiny trace of bone marrow oedema high in the femoral notch of the patellofemoral joint" but i've no idea what that is or means. The consultant radiologist says i shoud quit running for "some months" and the doc has rounded that up to a 3-4 month break. He said that cycling was a good compromise but i don't know if i want to quit running, summer's on the way and i'm at the end of my tether with the whole affair frankly.
Are you still in pain if / when you run? Where's it hurt? Still doing weekly hill-reps?
If the doctor or physio tells you to stop running you need to find one that says carry on ;)
Quote:
Originally Posted by mr brightside