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SuspectDevice:Congrats on the 2nd place finish! A win if you ask me. You have fought back hard, I’ve been reading your story. Oh how I long for a good cardio session :'(Userhere123:Ah, pain. Mine is crazy. The most consistent is a burning or ‘inflamed’ feeling on the medial side of my right knee. My left knee is also involved yet not as bad. I fluctuate from feeling ok with just an awareness that things aren’t all well, to a deep ache in my knee (s), almost like it’s deep in the bone. Sometimes walking quickly helps, sometimes not. Hurts more to completely straighten, yet surprisingly flexed not as much. Although that, too, can vary.Dry needling. Be careful, many studies do not support that it helps. I’ve had a bit done on my IT band as well as foam rolling. You get to a point that you try many different modalities in hopes that something will work though, I get that! Here’s some reading that you should have a look at: www.jospt.org. Look for volume 49, September 2019. Lots about the latest research on PFP. (That’s through the Journal of OrthopaedicAnd Sports Physical Therapy) Also have a look at globalsportmatters.comSome interesting info on how to treat this problem. I don’t know if it’s all correct yet there are a few different approaches out there, just look for the common thread. And I do support ‘active rest’ as well. Enough initially to calm things down, yet not too much that your joints get no action. I am actually about to take some time off work to give the resting part a good, honest try. It’s a fine line. Inform yourself as much as you can, don’t just trust your PT completely.Good luck!Holy cow, forgive me I did not see that last post of yours until after I posted this. I agree with SuspectDevice in that your problem does not seem to fit PFPS. One never knows as we all present a bit differently, plus I’m learning that PFP is more a blanket term for anterior knee pain that doesn’t fit into another category...yet perhaps you need a second or third opinion. I still stand by the ‘arm yourself with knowledge’ idea.
Hi All!! Before you started exercise, you have to check your pelvis. If you have a high hip lateral, you will have rotation of femur and tibia.I had a lot issues with fat pad. Don’t try to strengthen you quad. You have to mobilize you hip. It is not knee issues, it is your hip issues.Dont try strengthening your muscles before you find your cause. You will make things worse. Feel your body.Take a look to your ITB , lateral side vastus latéral both side. Take a look to your foot.You have to know all muscles external rotation and internal rotation. What muscle you have to work to have good tibia and femoral rotation. My suggestion is to start with your pelvis, the most important think.
Kawi girl Exercice who help me :1 clamshell glutes medius2.strech biceps Femoris( very important because this muscle attaches tibia and can rotate out)3. Loosing muscles vastus lateral with massage balls4. Strech calves 5 walking 6. Massage triggers points Also, the most important to check your pelvis. If you have hike hip, that meat you have to stretch QL muscles .
Quote from: kawi_girl on February 25, 2020, 01:41:45 AMSuspectDevice:Congrats on the 2nd place finish! A win if you ask me. You have fought back hard, I’ve been reading your story. Oh how I long for a good cardio session :'(Userhere123:Ah, pain. Mine is crazy. The most consistent is a burning or ‘inflamed’ feeling on the medial side of my right knee. My left knee is also involved yet not as bad. I fluctuate from feeling ok with just an awareness that things aren’t all well, to a deep ache in my knee (s), almost like it’s deep in the bone. Sometimes walking quickly helps, sometimes not. Hurts more to completely straighten, yet surprisingly flexed not as much. Although that, too, can vary.Dry needling. Be careful, many studies do not support that it helps. I’ve had a bit done on my IT band as well as foam rolling. You get to a point that you try many different modalities in hopes that something will work though, I get that! Here’s some reading that you should have a look at: www.jospt.org. Look for volume 49, September 2019. Lots about the latest research on PFP. (That’s through the Journal of OrthopaedicAnd Sports Physical Therapy) Also have a look at globalsportmatters.comSome interesting info on how to treat this problem. I don’t know if it’s all correct yet there are a few different approaches out there, just look for the common thread. And I do support ‘active rest’ as well. Enough initially to calm things down, yet not too much that your joints get no action. I am actually about to take some time off work to give the resting part a good, honest try. It’s a fine line. Inform yourself as much as you can, don’t just trust your PT completely.Good luck!Holy cow, forgive me I did not see that last post of yours until after I posted this. I agree with SuspectDevice in that your problem does not seem to fit PFPS. One never knows as we all present a bit differently, plus I’m learning that PFP is more a blanket term for anterior knee pain that doesn’t fit into another category...yet perhaps you need a second or third opinion. I still stand by the ‘arm yourself with knowledge’ idea.Please never use foam roller on ITB and quads, ITB can not be loose. Massage vastus lateral both side of ITB, but not rolling ITB. You can use a massage ball. Fat Pat is very hard to treat, it need a lot rest.
Kawi girlListen your knees, if you have inflammation, you need to treat inflammation, walking will increase more inflammation. I understand your frustration, I had the same issue with my knees. My knees was inflamed, my fat pad was crazy painful. I want to tell you, The PTs don’t understand this condition, your pain, etc. You have to start very slowly. You have to stop strengthening your quads, hamstrings. This theory about VMO is wrong. Put more accent on your glutes. You need a good specialist to check your pelvis, this is very important thing. Start slowly like a baby, 1 minute walking, 30 minutes resting. Before you walk, massage you vastus lateral and stretch biceps Femoris. Strengthen your glutes medius. Stretch calves. Massage your adductors.
Quote from: Aly0108 on April 10, 2020, 06:03:04 AMKawi girlListen your knees, if you have inflammation, you need to treat inflammation, walking will increase more inflammation. I understand your frustration, I had the same issue with my knees. My knees was inflamed, my fat pad was crazy painful. I want to tell you, The PTs don’t understand this condition, your pain, etc. You have to start very slowly. You have to stop strengthening your quads, hamstrings. This theory about VMO is wrong. Put more accent on your glutes. You need a good specialist to check your pelvis, this is very important thing. Start slowly like a baby, 1 minute walking, 30 minutes resting. Before you walk, massage you vastus lateral and stretch biceps Femoris. Strengthen your glutes medius. Stretch calves. Massage your adductors.Thanks for this reply here. It's very helpful for people like me.I will Google about the stretches who have mentioned.I have swelling along with the burning pain. The swelling doesn't reduce in the past 9 months. It's same level of burning pain and swelling from day 1. Even swelling is increased in the past week. Before that it used to be the same level.Since I have swelling and burning pain, my pt told me that I have Inflammation. I was taking NSAIDs for a week. That hurts my stomach and doctor told me to stop it.I still have that inflammation. How did you recover from your pain and Inflammation? Share your inputs please.
Hi Kawi_giril,I also read Richard Bedard's book, last October and I realised I had exactly the symptoms as him, continuous burning pain behind the knees. At that point I realised I needed to off load my knees totally which meant working from home. I also realised I was in serious sh*t with the knees and there was no easy way out of this. However, I tried to convince myself that perhaps the problem was with my fat pad (or fat pad impingement) because most of my pain was at the front below the patellar. So I started to seek out surgeons who might give me a quick fix, i.e. remove any inflamed tissue. But there was no definite diagnosis given and I wasn't going to risk surgery on the off chance that they might find something. So by March, I had come to the conclusion that I was in this for the long haul, and I was going to take possibly years to recover (if at all). Some ways I have kind of accepted it, but then I see a peloton of cyclists on the road and I return to the gloom and darkness of knee pain bah humbug! I have found that my pain shifts around the knee, sometimes it is below the patellar, sometimes it is medial and lateral, and also above the patellar. I think this is consistent with inflamed (or irritated) synovium.If I think back to what I was like in December my knees are a lot better, at least I am not in constant burning pain all the time. My knees are basically a bit tingly most of the time, with the odd flare up, which I control with a heat pad.I am about to try CBD oil, to see if that has a positive effect.I think (hopefully) I now have the inflammation under control to a certain extent at least. But it has taken me nearly 8 months! Now I need to start building up the strength in the joint (very gradually) this is why I have started to go down the Doug Kelsey route. Hence why I brought an variable inclined plane. In the UK we seem to have only one make of inclined plane a TotalGym. Not sure what country you are in, but I am guessing US. If so you have plenty to choose from TotalGym, TotalTrainer, Gr8flex. You need one with a large baseplate. Again Laurie Kertz Kelly has a youtube video on how to choose one. I paid about 300 UK pounds. With respect to walking, I have also found this to be soothing for the joint. But I feel I have reached a plateau with the effectiveness of walking especially on the flat. Al