Straps are really designed for patella tendonitis (jumper’s knee). When I had it really bad I used tape to push my kneecap further towards the inside of my leg because the tight IT band was pulling it out of alignment and causing friction. Veggie should be able to offer better advice on taping, being a pro and all.
[quote]Cal Jones wrote:
Straps are really designed for patella tendonitis (jumper’s knee). When I had it really bad I used tape to push my kneecap further towards the inside of my leg because the tight IT band was pulling it out of alignment and causing friction. Veggie should be able to offer better advice on taping, being a pro and all.[/quote]
There are actually straps designed for the IT band, like this one:
http://www.amazon.com/Pro-Tec-Iliotibial-Band-Compression-Wrap/dp/B0006VVL9C
They go above the knee, with a hard plastic bit right at the IT band. The patellar tendonitis ones go below the knee, I think.
The rack pulls didn’t look as slow as you think. I also love sprinting, get yourself a sled and you can do sled sprints which are a blast.
Wow, your triceps and shoulders look beautiful. Deads look strong too. But your riser set up still makes me nervous–your descent must be so much more controlled than mine.
Aha! Right I was thinking of the ones that sit below the kneecap. Carry on then!
Wondering if it would be easier to use the steps themselves rather than the risers for your “rack pulls.” Just because you have to descend and place the weights at exactly the right spot on the risers or it will throw you off. Have you tried this?
nice pulling tiny freak 
I have patella tenodonitis and was presicribed wraps called Cho-Pats. They are a little pricey but definitely keep the patellas stable and strong feeling. Not sure if we have the same issue but that’s just my two cents…hope the knee feels better! If it was me, I’d probably take a break from running. I had to stop running altogether and it IS very hard when it is something that you love.
Awesome workout. Yay for those weighted dips!
And you look awesome <3
Snapper, I haven’t tried using two steps. Mainly because there aren’t two steps in the weight room. I’m actually fairly accurate when I put the bar down on rack pulls. Yup, I messed up once and it was sort of ugly. I won’t do it again.
Thanks Frenchie!
DD, thanks for stopping by and tossing in your two cents. I’ve had patellar tendonitis and bought the Cho-Pat for that, but it never really helped me. I don’t have that now (knock on wood) but ITB issues suck just about equally. I hope you kick that injury soon!
Nikki, well you sure know about looking awesome since you see it in your mirror. Thanks!
Today’s training was all about the Rehab:
Rehab Squats
Bar, with band around knees to 3 risers plus step:
5 x 5
This is a tight band, so I really have to work at keeping my knees out. As you can see, its a struggle.
Box Squats (3 risers plus step)
65# 1 x 5, 1 x 4
The second set I did with an extra wide stance, and got knee cave on the final rep. So I called it day and moved on.
Bench Press (3’s week)
Bar 1 x 5
67.5# 1 x 3
77.5# 1 x 3
87# 1 x 2 <–fail on 3
The money set was disappointing. For some reason my pecs were still DOMsing from Friday’s weighted dips. Which shouldn’t have happened, but did. Recovery is elusive sometimes.
BBB 65# 1 x 10, 60# 4 x 10
Interestingly, the sets got easier not harder. I credit better setup as time went on.
Cable hip ad/abductions
7.5# 2 x 15, 3 exercises, both legs.
TKE’s with band
3 x 20 with left knee to strengthen my underperforming quad.
Seated Front and Side Raises
7.5s 2 x 10
Plus lots of crab/monster walking, clamshells, leg raises, foam rolling, stretching. Serious rehab in progress here.
Nice work going on in here!
I’m very happy to read that you’ve embraced the rehab. Your body will thank you many times over.
I have to say, watching that video, that your box seems a little on the low side. You’re getting a bit of butt wink at the bottom.
hey wow your knees looked like they were doing pretty good. hard work, of course, but did it feel like the band was a constant reminder to really push them out? i’ve heard people swear by the band method…
very nice pants, by the way.
Okay, after watching the video the first time purely for entertainment I watched it again and it looked pretty good. You did a good job of sitting back and keeping your knees pushed out. Maybe next time ad a bit more weight and see what that does to things?
I was surprised at how well you fought the band! now I’m thinking I should give it another try…
Nice work on the bench BBB sets. And on the squat rehab, quad rehab stuff. I’m not sure why, but I’ve been doing the tkes and all my rehab stuff with both my good and my bad hip. It feels weird to just train one side even with just rehab stuff. Also, I guess I like to compare. Were you instructed to just do tkes with the one leg?
Interestingly, my butt and hips are DOMSing pretty darn hard this AM considering the rehabby style training I did yesterday. Maybe I’m finally getting somewhere on strengthening what is weak? I sure hope so!
Veggie, thanks for the encouragement. What I’m finding interesting is that my right side (the uninjured side) is stiffer and less flexible than the injured side. For example, pigeon pose is far more difficult on my right side than my left. I’m torn: I don’t want to “fix what ain’t broke” but I’m considering the possibility that my right side is contributing to my left side problems. So, going forward I am rehabbing both sides equally.
Cal, thanks for noticing that. I’ll add another riser and re-video and see if that might be preferable.
alexus, the band was more than just a reminder – it is tight enough to actively push my knees in unless I’m really focused on knees out. Its a workout for me without the need to add any weight! Sadly.
Joe, I’m always happy to entertain you. I’d like to add reps up to 10 before adding weight. I fatigue really quickly with the whole “knees out” situation and more endurance would be good, I think.
Frenchie, its a tight band. Which works for me since my stance is just slightly wider than shoulder width. I found it hard, and my glutes are quite sore today. Especially considering THERE WAS NO WEIGHT ON THE BAR! Yikes.
Nadia, I ran out of time to TKE both sides. But as I mentioned above, I think its a mistake not to rehab both sides equally and I won’t do that again.
Today is a rest day. I’m hoping my achey knee will allow me to do my strides/jog interval thing tomorrow.
The first time I watched the video I didn’t even notice the knee band, my eyes were distracted elsewhere…great camera angle!
Stick with the rehab - I know it sucks, but I gave it up far too quickly after my knee surgery, and I’m paying the price for it now, with recurring issues. I basically have to start all over, with particular attention to the IT band. I would have been far better off to do it right the first time around.
Enough about the knee - numbers look good, great pulling!
you got this girlfriend!!
If you want to hit legal depth, you won’t add that extra riser. You’re at perfect depth in terms of the hip crease being just slightly below the top of the knee. Squatting to four risers will cause you to cut depth when you take the “box” away, I believe.