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Author Topic: Can Someone Offer Some Advice?  (Read 1519 times)

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Offline Lykan

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Can Someone Offer Some Advice?
« on: September 23, 2003, 02:52:09 AM »
Hi everyone. Okay, this is my current situation, i would very much appreciate any advice that anyone has. If it matters, i'm 28.

Last Thursday due to sleeping on my left side with my legs curled up too high one on top of the other, it evidently put a strain on my ITB muscle in my left leg, and the next day when stretching my thigh muscles to go for a walk (by pulling my foot back to my buttocks), it pulled it. It wasn't painful, just pretty uncomfortable right above the kneecap both when it happened as well as for the rest of the day. The next morning it felt better, but then later that day i did a couple no-no's by first raising my leg bent up over me when laying on my back, and then carrying a fairly light bag of groceries across cement, and afterwards it basically felt a little better than it had the day before though not like it had earlier that day. So i logged onto an informative website, found out that it had to do with my ITB muscle and is called Runner's Knee though it seems to be a minor case of it, and so i began resting with my legs elevated over my heart, and massaging the ITB and stretching it and applying ice to it, and though i've made a few mistakes along the way, it seems to be healing well.

But then yesterday, when pulling on a pair of jeans with bent knees, it pulled my kneecap back which was a rather sharp warm sensation that lasted for several seconds. And after that, the muscle right below my kneecap has been kinda uncomfortable. Not painful at all, just kinda uncomfortable when walking around. And occasionally when i stand there is a popping sound as my knee is straightening. Last night i took a cold shower and bath, and today i have continued icing my ITB and begun icing right below my kneecap as well -- 20 minutes every 2 hours or so. (I didn't begin icing below my kneecap sooner because i wasn't altogether sure yet what had even happened with it) And today i got a knee wrap (Breathable Knee Wrap by Athletic Works) and have begun wearing it to give that area some support.

So anyway, if going to see a doctor or specialist isn't an option due to money, does anyone have any general advice to give me? And also some advice about when i could begin going for walks, using an exercise bike, and even eventually jogging? It isn't painful at all, not even when going up and down stairs -- and yet i don't want to rush things either. But i'm restless to at least get out and walk for a half mile or so on level ground, because i've been cooped up in the house since last Friday. How would you suggest i exercise the muscle right below my kneecap, and how can i correctly massage it?

Many thanks,
Richard
« Last Edit: September 23, 2003, 02:59:39 AM by Lykan »

Offline Lykan

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Re: Can Someone Offer Some Advice?
« Reply #1 on: September 23, 2003, 03:15:48 AM »
Appended: To try to describe more what it feels like, there was a dull ache for the first few days with the runner's knee (or whatever it is) but it isn't there anymore. And then with the kneecap, when i say uncomfortable, i just mean that i can sorta feel it moving around sometimes like it's adjusting. The only time i've experienced any pain in the muscle right below my kneecap other than when pulling the jeans on was earlier today when i was walking around the house for a little while on a food break from laying down. I went and immediately lay down with my legs on pillows elevated over my heart again.

The kneewrap has a hole over the kneecap, and when i walk with it on i can feel the top of the hole pushing down on my kneecap, which is the right direction from which it originally moved. I wonder if this is to help it be in the right position as it heals...

Also, any idea when will i be able to safely sit cross-legged in order to resume my daily 20 minute meditations?

Iona_-Uk

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Re: Can Someone Offer Some Advice?
« Reply #2 on: September 23, 2003, 05:45:27 PM »
Hi Lykan
Welcome.
You don't say why you can't see a dr but to be on the safe side, I would certain ask someone to have a look, just in case there is any soft tissue or structural injury. The sooner anythingn like this is spotted, the sooner you can resume your meditations.

Other than that, anti inflammatories, ice, warms, elevation should all be of benefit.

Iona

Offline sqwak

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Re: Can Someone Offer Some Advice?
« Reply #3 on: September 24, 2003, 02:18:17 AM »
Try an aggressive icing and gentle stretching protocol you can then work up to strengthening exercises.
Good luck ::)

Offline Lykan

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Re: Can Someone Offer Some Advice?
« Reply #4 on: September 28, 2003, 01:02:19 AM »
Thanks for the advice both of you. Money is the reason for not going to see a doctor / specialist.

Okay, i stopped the stretching and massage exercises on my ITB on Tuesday when i realized that they were what was causing the discomfort in the lower part of my knee. I've been sleeping  with my legs elevated up on pillows every night. On Wednesday my knee felt good enough that i went to town, did some slow walking around, came home, and my knee for the most part felt fine. But then i tried sleeping without elevating them that night, and the next day my knee felt kinda sore, and i was just standing in the bathroom when i got a sore sensation in the bottom muscle that joins with the tibia. Rest and icing helped it to go away. On Thursday i was silly and after icing and such i tried slowly walking for a lap at our local track. Doing it felt okay overall, but when i got back home i was feeling it -- not hurting, but just pretty tired and sore, both the muscle directly above the kneecap and below it. So, yesterday and today i've been taking it easy just puttering around the house. I can still do push-ups well enough, just as long as i keep my legs straight.

Due to other reasons, i'm spending most of each day laying on my back with my legs propped up instead of sitting in a chair more. I spend about 45 minutes laying and then get up and walk around for 10-15 minutes before laying down again. Unfortunately, my bedroom is up a flight of 16 stairs, and everything else in the house is downstairs. So i do a lot of going up and down the stairs each day to get something to eat, go to the bathroom, etc, but i take it slow and it doesn't hurt, and it may even be helping to strengthen the muscles.

Yesterday my knee (and the muscles above and below it) felt okay overall though it started getting tired during the evening. And then today so far (at 4:00 pm) it feels a little better than it did yesterday overall.

What i'm wondering is, when to begin the stretching and exercises. I was going to start out slow, doing some quad stretches by holding onto something and bending at the knee 30 degrees for 10 seconds. And then using an exercise bike (with the seat adjusted just right) without any resistance for 3 minutes, and see how that goes. If it's easy, the next day i would try 4 minutes, etc. Any general guidelines on how to know when it's okay to begin the quad stretches and using an exercise bike? And when it's okay to go walk a lap at the track again? I've read some rehab guidelines online that say for someone with full-blown jumper's knee or runner's knee (which i don't have), they can begin doing such low-impact exercises a week after the injury, so long as they iced it and rested and kept it elevated for those first 48 hours, and so long as they ice it after exercising.

Thanks,
Richard

Iona_-Uk

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Re: Can Someone Offer Some Advice?
« Reply #5 on: September 28, 2003, 01:35:38 AM »
I'd be very careful about not doing too much whilst your knee is still fragile but you might find this useful but please do be very cautious and careful!
http://www.kneeguru.co.uk/html/bandwagon_menu.html
Iona

Offline Lykan

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Re: Can Someone Offer Some Advice?
« Reply #6 on: September 28, 2003, 03:59:10 AM »
Thanks for the exercises, i'll try some later.

To talk about my left knee a little more, when i put my left hand on it and my right hand on my right knee with both bent 90 degrees, they feel the same as i feel around the kneecap and such. Nothing puffy, nothing different in bone position. When i move the bottom half of my legs back and forth, my left kneecap "squeaks/vibrates" a lot more than the other one does. I've been doing my best to keep my left knee from bending past the 90 degree point, but now that i gently bend it back, i can comfortably move my left heel back to about the 65 degree point, and am not going to go further than that yet out of caution. Also, when i begin to stretch my legs out from being bent in, at around the 135 degree point my left knee will usually gently pop -- sometimes moreso than others -- and the kneecap slightly moves back a little when it does. It doesn't hurt at all. I'm wondering if this will gradually stop after i strengthen the muscle below my kneecap.
« Last Edit: September 28, 2003, 04:40:46 AM by Lykan »

Offline cat

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Re: Can Someone Offer Some Advice?
« Reply #7 on: September 28, 2003, 05:38:44 AM »
 :)Hi,
I am concerned that that this is not just  ITBS. Have you considered the possibility that you may also have patella femoral or mal tracking issues? A sports medicine doc would be able to more accurately diagnose you.
Here is some more info on ITBS. I have had this along with other knee problems. It is not fun. Tight hamstrings and weak hip abductors can contribute to the problem.

http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm

Good luck to you,
cat
"Miserable malalignment"
 Lateral release, medial reefing, VMO advancement, and TTT-  3/2/04
Screw removal- 5/24/05
Cortisone injection to pes anserine- 7/27/05
Femoral derotation osteotomy, TTT revision- 10/18/07

Offline Lykan

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Re: Can Someone Offer Some Advice?
« Reply #8 on: September 28, 2003, 07:54:54 PM »
I suppose i should mention that i did a lot of jogging this year from June through August, and i think i overexerted myself in not taking enough rest periods.

I could be mistaken but i don't think it's ITBS.

Offline cat

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Re: Can Someone Offer Some Advice?
« Reply #9 on: September 29, 2003, 12:14:09 AM »
 :) Sorry, I misunderstood your post. I thought you were saying you had ITBS-illiotibial band syndrome. Runner's and cyclists often get this.
cat
"Miserable malalignment"
 Lateral release, medial reefing, VMO advancement, and TTT-  3/2/04
Screw removal- 5/24/05
Cortisone injection to pes anserine- 7/27/05
Femoral derotation osteotomy, TTT revision- 10/18/07















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