What do I need to stretch?
Discussion
Got a bit of a knee issue and currently awaiting results of an MRI. In the meantime I'm doing some self diagnosis 
and have noticed how tight my right side is vs my left. Most stretches I know but how do I sort this particular issue? Standing feet flat on the ground, shoulder width apart, if I rotate left both feet stay flat on the ground if I rotate right the inside of my right foot lifts off the ground.
My right foot also always seems to want to collapse outwards and if I let it I will naturally roll on to the outside of my right foot.
TIA
and have noticed how tight my right side is vs my left. Most stretches I know but how do I sort this particular issue? Standing feet flat on the ground, shoulder width apart, if I rotate left both feet stay flat on the ground if I rotate right the inside of my right foot lifts off the ground.My right foot also always seems to want to collapse outwards and if I let it I will naturally roll on to the outside of my right foot.
TIA
Have you thought of having a sports\deep tissue massage?
I had my first one recently and definitely feel the benefits, I had a sore shoulder, was recovering from a hamstring injury and had started training for a half marathon, my first run a few days after was a revelation, I felt much looser and it was the first time in a while I didn't have any soreness or tightness.
During the massage the guy asked me if I was right handed (I am)as my left side was much tighter than the right, it was painful at points but definitely worth it.
I had my first one recently and definitely feel the benefits, I had a sore shoulder, was recovering from a hamstring injury and had started training for a half marathon, my first run a few days after was a revelation, I felt much looser and it was the first time in a while I didn't have any soreness or tightness.
During the massage the guy asked me if I was right handed (I am)as my left side was much tighter than the right, it was painful at points but definitely worth it.
It could be a muscle imbalance if you feel there's a left/right difference in the same leg.
I finally got a diagnosis last year after 20+ years of problems and it was basically the patella being pulled out of line, a few weeks physio sorted me out although I need to keep up the exercises regularly.
But as said I'd wait until you have results of MRI or at least book a private physio appointment to make sure you don't do any (more) damage.
I finally got a diagnosis last year after 20+ years of problems and it was basically the patella being pulled out of line, a few weeks physio sorted me out although I need to keep up the exercises regularly.
But as said I'd wait until you have results of MRI or at least book a private physio appointment to make sure you don't do any (more) damage.
Still awaiting the results of the MRI but went to see a (different) physio yesterday and she ran through a few tests with me and believes there's possibly cartilage damage to the back of the knee. Will be interesting to see if she's right when the MRI comes back.
We went through a few specific exercises to try and rebalance / retrain the muscles as turns out my right foot is collapsing onto the arch (pronation?) which is exactly the opposite of what I thought was happening! Trying to avoid surgery if I can possibly help it as had an op on that knee aged 7 and the scar which is about 6 inches long and cuts into the bottom of the quad really isn't helping matters.
Will ask about sports massage when I see her again in a couple of weeks as I really want to get it sorted as quickly as possible.
We went through a few specific exercises to try and rebalance / retrain the muscles as turns out my right foot is collapsing onto the arch (pronation?) which is exactly the opposite of what I thought was happening! Trying to avoid surgery if I can possibly help it as had an op on that knee aged 7 and the scar which is about 6 inches long and cuts into the bottom of the quad really isn't helping matters.
Will ask about sports massage when I see her again in a couple of weeks as I really want to get it sorted as quickly as possible.
Seeing as there are always those interested to hear how things turn out I thought I'd better update this.
History as before:
Aged 7 - operation on right knee (suspected cancer, turned out to be bad growing pains), have a lovely 8 inch scar to this day. Did get a week off school though so not all bad
Nov 14 - knee pain and swelling right leg, GP diagnosed infra patella bursitis, referred for physio
Physio treatment consisted of taping knee up, ultrasound and acupuncture
Fast forward a couple of months, no real change
July 15 - started doing SL5x5 as had completely stopped running/cycling due to knee pain and wanted to do something.
August 15 - finally got fed up, went back to GP and found different physio, also referred for MRI. Offered referral to "top London knee surgeon" but declined as I'd rather not be butchered if at all possible.
Physio recommended various exercises to stabilise the knee, discouraged taping and any sort of knee support as commented "we want to exercise the muscles, not relieve them". Diagnosed cartilage damage to rear of knee. Agreed squats (key part of SL5x5) were a good exercise to do so long as form maintained
Later in August - had the MRI
Sept - got MRI results, confirmed chondromalacia patella with some evidence of damage to the cartilage to the rear of my knee (shows the difference a good physio makes). Physio agreed could start doing small amounts of cardio (c. 5 minutes) and build up slowly from there.
Continued with physio and SL5x5, swelling of the knee actually started to go down (amazing how you get used to this sort of thing) and general discomfort decreasing.
Now we're in December and I realised a couple of days ago I was able to go down a flight of stairs with no knee pain. Amazing!
TL/DR - got knee pain? It might not be that bad; find a good physio; stick to their advice; it gets better (eventually).
History as before:
Aged 7 - operation on right knee (suspected cancer, turned out to be bad growing pains), have a lovely 8 inch scar to this day. Did get a week off school though so not all bad
Nov 14 - knee pain and swelling right leg, GP diagnosed infra patella bursitis, referred for physio
Physio treatment consisted of taping knee up, ultrasound and acupuncture
Fast forward a couple of months, no real change
July 15 - started doing SL5x5 as had completely stopped running/cycling due to knee pain and wanted to do something.
August 15 - finally got fed up, went back to GP and found different physio, also referred for MRI. Offered referral to "top London knee surgeon" but declined as I'd rather not be butchered if at all possible.
Physio recommended various exercises to stabilise the knee, discouraged taping and any sort of knee support as commented "we want to exercise the muscles, not relieve them". Diagnosed cartilage damage to rear of knee. Agreed squats (key part of SL5x5) were a good exercise to do so long as form maintained
Later in August - had the MRI
Sept - got MRI results, confirmed chondromalacia patella with some evidence of damage to the cartilage to the rear of my knee (shows the difference a good physio makes). Physio agreed could start doing small amounts of cardio (c. 5 minutes) and build up slowly from there.
Continued with physio and SL5x5, swelling of the knee actually started to go down (amazing how you get used to this sort of thing) and general discomfort decreasing.
Now we're in December and I realised a couple of days ago I was able to go down a flight of stairs with no knee pain. Amazing!
TL/DR - got knee pain? It might not be that bad; find a good physio; stick to their advice; it gets better (eventually).
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