Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Knee › Patellar Subluxation

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    • 05/11/2013 at 9:13 pm #70192
      AvatarRasmus Jakobsen
      Participant

      Does anyone else have trouble with patellar subluxation? I’ve had a knee problem since high school and the doctors (after MRI’s, etc) have told me there is nothing structurally wrong with the knee. My knee could pop at any moment, even walking, but particularly when running or cutting. I assume that it is a mechanical problem, since even when I was strong, was in good condition, flexible, and Crossfitting consistently, and got my squat figures up I still had the issue. I never had the patella completely dislocate, it always returned to position, but in bad instances the MCL would sprain and I’d have some damage to the cartilage. 

      I saw a video recently where Kstarr said that in the squat the knees need to track the hips, and I think the problem might be that when walking or running, etc, my knees track my toes. I’ve been experimenting with this a bit and notice some improvement. Has anybody else had this kind of issue, would this assessment make sense? If so, how was it resolved? Any tips?
      I’ve been frustrated for a very long time that I have to limit myself from engaging in activities/sports that might cause the problem. It’s super frustrating to be working hard and having fun and have a consistent fear of my knee dislocating at any moment. 
    • 05/13/2013 at 9:55 pm #71961
      AvatarAnonymous
      Guest

      Max–
      Have you had anyone work with your on technique for the skills where you experience the problem?
      Have someone video tape you squatting, running etc so you can see exactly what you are doing. This will help you to identify where your knee is tracking and why. Identifying the cause of the issue is key in addressing it so the problem is resolved.
      Seeing the movement can help identify where you need to start addressing the issue.

    • 06/14/2013 at 8:52 pm #72192
      AvatarRasmus Jakobsen
      Participant

      Hi Kaitlin:

      I haven’t done this yet, I’ll do it and let you know how it goes. Thanks for the tip! I’ve gotten the Supple Leopard book and I’ve already started learning a great deal about where my issues are. The video taping and photos should definitely help that along.

      So far I’ve learned that I often lack external rotation so my arches collapse and I end up with “flat feet.” Since I’ve been more conscious about generating external rotation and specifically by engaging my hips in the bracing sequence I’ve found I’m more stable. I learned a lot about squat form from the book.

      Gonna go find a Superfriend to help with the videos!
    • 08/13/2013 at 9:15 am #72595
      AvatarRasmus Jakobsen
      Participant

      An update – I’ve been working w. my local Crossfit coach to refine my squat form. I’ve changed the angle of my feet to be nearly straight forward, and adjusted my stance a bit narrower. The biggest improvements and most revealing of my movement issues is the press, which showed that my lower body is often unstable, making it difficult to stabilize the weight overhead. 

      I’ve been working to fix this, to stabilize my knees and hips into full extension and let them sit directly in line w. my center of gravity. It’s made a huge difference in my everyday posture and also in any lift that goes overhead, like the clean and jerk or push press.
      Basically, we’ve learned my hips were rarely in full extension, my knees were rarely in line with my center of gravity, and that I need to mobilize my hips and ankles to try to get that range of motion.
      I’ve also noticed my feet are terribly weak and I have difficulty maintaining an arch. Working on screwing my feet into the ground, getting new shoes that are flat and don’t shorten my heel cord, all seems to be making a difference. Also just trying to have good posture all the time!
    • 08/13/2013 at 1:50 pm #72597
      AvatarAnonymous
      Guest

      Great to hear of the improvements you are experiencing.
      Have you watched the episodes that hit on aspects of standing?
      Are you doing exercises to strengthen your feet?
      Have you watched the 3 part series on rebuilding your feet?
      Transitioning to a lower profile shoe can take time. A lower profile shoe demands alot more out of your ankle and heel cord rom. Some will demand on what you are currently wearing.
      Are you addressing ankle and heel cord rom?

    • 01/26/2014 at 8:56 pm #73939
      AvatarAndrew Robertson
      Participant

      Hi. Im also having almost identical issues as you maxglassie. Im super frustrated and live day by day fearing that my knee will not get better. I feel my whole body is Out of whack and the pain is such a nuisance. Can yoh give me the best advice possible with this. Thank you

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