That’s the video I followed until a month ago, I would do TKE’s on the hip machine cause I can’t find strong bands here. It kinda helped develop the vmo a bit, but not much towards pain reduction.
[quote]Exci wrote:
So my quad rolling routine consists of IT band rolling, VMO rolling, and I also do mid quad rolling (i just stand facing the ground and roll both quads). Is that last one good to do? Feels just as good as the other 2 parts.[/quote]
Yeah, that should help you out considerably. Is it working?
v/r
Gremlin
[quote]gremlin1267 wrote:
[quote]Exci wrote:
So my quad rolling routine consists of IT band rolling, VMO rolling, and I also do mid quad rolling (i just stand facing the ground and roll both quads). Is that last one good to do? Feels just as good as the other 2 parts.[/quote]
Yeah, that should help you out considerably. Is it working?
v/r
Gremlin[/quote]
Well, it seems to help somewhat, the main problem now is I got this popping on my patella’s…
My left knee only does a minor cracking without pain, but the right patella seems to like, get totally out of place and pop out somewhat. it only happens if I sit, bend the knee over 90degrees, then straighten it fast. If I squat down with a controlled movement there’s no popping. So the thing is, if I try it 5-10 times, I’ll start getting some mild pain in my knee. There’s no direct pain when the patella pops, it comes after a few seconds. The weird thing is I didn’t get this before. It started happening 3 weeks ago (before I started with the rolling).
So a tricky question: I’ve read about lateral tracking due to tight IT band. Is there such a thing as…upwards tracking? As in, mid quad being too tight so it pulls the patella up too hard? Or actually, does mid quad have anything to do with the patella?
I also get occasional twitches around the quad, mainly on parts close to the knee, but that’s no great concern.
I did some x-rays which didn’t show anything significant (and they didn’t give me the skyline view which I probably needed to see how’s the pattella moving), so I’ll go for an MRI asap.
Exci, how are you doing since this last post? I hope you’ve experienced some improvements. I developed PFS in April, and I think it’s become a chronic condition. Did you get your MRI?
To answer your question about lateral tracking and upwards tracking, there is such a thing as “the J sign” when diagnosing patellofemoral problems. Google it to see what I’m talking about.
Best wishes
Exci,
Are you rolling your adductors and calves as well? Are you also stretching/rolling the whole posterior chain (from your feet to your upper back). It’s all connected so adhesions anywhere along the chain can refer pain/tension further than you’d think.
I’ve started using a lacrosse ball on my feet and piriformis, stretching my calves almost every day, rolling my upper back, IT band, adductors, quads and hams and my knee pain has gone away completely. Actually my legs have never felt more mobile and healthy.
hope it’s getting better for you.
-Technoviking
why roll at all?
a wee consideration of some alternatives to passive pressure with active movement
best
mc