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09/17/2013 at 10:29 am #70474Krista Foulke
after having suffered from lateral knee and calf pain for 2 weeks (it happened during basketball practice while I was jumping) I finally saw a doctor. He said that the pain results from overly tight muscles around the knee (IT, quad, calf) and from a blockage of the head of fibular. He suggested manual therapy and wants to see me in two weeks it pain persist.
Any suggestions how to get over that quickly? I´m a basketball player and since running and jumping is a pain in the a… I´m not able to train and play and want to get back to the action as quick as possible!
Thanks for your help!!
09/18/2013 at 3:27 pm #72787Anonymous
Have you hit any of the episodes on the IT Band, Quad, and Calf?
Have you looked up/down stream of where you are seeing the issue?
Here are some to take a look at.
Pro Episode # 35 – MWod Pro-User Request Friday: The IT Band Primer
Pro Episode #5 – Knee Stability and Laxity
Introducing the Bone Saw: Calf Smash Redux
Episode 194: Why Do You Hate Your Calfs?
Episode 163: Knee/Ankle/Achilles Issues? Active Tack and Stretch
Episode 84: Calf Blaster Does Sound Cooler Than Dorsiflexion Blaster
09/19/2013 at 6:01 am #72795Krista Foulke
Thanks for your answer!
I´ve looked at the suggested episodes (I´m also a pro user) and I tried to smash, mobilize my calfs, quads, IT band. But it didn´t change much (it was better for a short periode of time, but with practice and working out, pain reoccured…)
I have seen a manual therapist and he said that all the problems originate in my back/hip. He especially pointed out that I need to stretch my iliopsoas and put some heat on my stomache as often as possible.
So I guess I need to work on my butt, QL, psoas, illiacus?! What do you think? Can I do any harm, smashing my psoas too often (that´s what he said)?
09/19/2013 at 3:15 pm #72804Anonymous
You will need to continue to work with doing it.
You need get everything back to the places where it needs to be then it will transition to more maintenance type work.
It doesn’t hold at first because you are making a change in the positioning/tightness of the muscle/tissue.
This can take some time.
As Kelly has noted no days off with mobility. Working with something from today and something for tomorrow.
Did the therapist give you recommendations on what to do to improve the situation?
Some to start with
Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach.
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
Episode 301: Psoas Flossing and Biker Hips
Episode 129: The Twin Bowstrings, the Psoas and Scalenes
Episode 75: Your Inside Psoas Bits, World Record?
Episode 40: USAW Oly Prep: Some New Hip Love /Psoas/Calves
Episode 26: Hips and Seppuku: Psoas and Hip Soft Tissue Mob
Episode 11: How to “Stretch” Your Back Bits
Episode 04: Silent P in Filet, Very Paleo
09/30/2013 at 6:14 am #72885Krista Foulke
thanks for the help and all the links.
I´ll try to get my mobility work in daily. Especially on the psoas and QL.
I´ve just seen an osteopath and she found out that I have an coccyx dysfunction, probably caused by a trauma years ago. All the muscles around my pelvis are tightened up. She will now work on getting that “thing” back to were it belongs…
I also noticed that I have a severe “butt wink” while squatting.
Do you have any more hints and tipps what I could do myself to deal with that?
09/30/2013 at 12:52 pm #72886Gio Fitzgerald
Kathrin, I found this video helpful in identifying the cause of my butt wink –
Coupled with this one for techniques to improve hip flexion –
I also found that box squatting to a depth where I don’t butt wink, is helping to reinforce good technique while I work on my mobility.
Here’s a good box squat vid –
09/30/2013 at 9:26 pm #72890Anonymous
Have you watched the webinar:
The Big Engine: Anatomy and Function of the Lumbar Spine and Pelvis Complex?
Understanding more about how the pelvis moves can help you to keep it in a better position throughout the day and know what areas may be impacting this area.
Some episodes which hit on muscles around the pelvis or will impact muscles in this area.
The adductors/medial chain is an area that is very neglected when it comes to joint mobility, sliding surface dysfunction, and tight muscles.
Pro Episode # 45 – Pro user Request Friday: The Dread Piriformis Syndrome (Like the Dread Pirate Roberts…but Different)
Pro Episode # 36 – Voodoo Floss Series # 3: The High Hamstring
Episode 308: I Am MWod: Laura Phelps
Episode 208: Wide Stance Prep or Fixing Sumo+Decompression
Episode 173: Improve Your Medial Chain Dominance
Episode 36: Spinal Mobility; Box Squat Groin Torture; Spine Rot/Adductor Stretch
Episode 14: Celebrity Goat Death Match: Chris Spealer
Here are some that will help address your squat.
Pro Episode # 27 – Butt Winking Is NOT ok. Ever. (So don’t you even think it.)
The tight pelvis is impacting the situation too.
You’ll want to look at improving your hip flexion.
Are you seeing any improvements with what you have been working on?
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