WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Forum Replies Created
Viewing 8 posts - 1 through 8 (of 8 total)
-
AuthorPosts
-
Max SandlinParticipantNot to be a creep, but did you consult him about your knee pop? i remembered your previous post.
Max SandlinParticipantCheck your ankle ROM.
Max SandlinParticipantYeah man. Stay positive. Keep at it. I’ve had ACL’s done on both knees. One is fine and the other is troublesome. It’s frustrating but worth it in the end.
Max SandlinParticipantyes. I find going through squat progressions with the voodoo bands in different locations (knee fully wrapped, high thigh, mid thigh) to be very helpful as well.
Max SandlinParticipanti had the same issue following my last ACL surgery.
I still have some issues after hard workouts but i work on that leg 2x a day. Like Shane said, i found the couch and samson stretch with the distraction to be huge. Shane’s description is exactly what i do also, but i i’ll do a couple things first: I found that in my instance in particular, the satorious trigger point spots are the hottest for me and doing contract/relax with a supernova or foam roller is near immediate relief. That and tack/floss my hamstrings gets everything moving smoothly when i move on to the banded distractions.
In addition to all of that i extremely limit my sitting during the day. That hindered my recovery a lot following the surgery
Max SandlinParticipantSimple single leg Toe Touch to start. My PT, during ACL rehab, had me pick up 30-40 marbles at a time. I found that huge and I would do that daily. That evolved into Single Leg Deadlifts, but i still do the high rep/volume marble pickups for the whole hip down stability. The other two i like to use a thera-band just above the knees and do side-walks and air squats. Make sure when doing the sidewalks your in an athletic stance, like a goalie in soccer.
Those are my 3 big ones for developing good strong glute-med’s for my clientele, not to mention when worked properly, helps with mechanics too.
Max SandlinParticipantInteresting. Sorry, i keyed in on the knee rather than the sitting pain. That honestly sounds more like a sciatic nerve irritation. Just a guess, having seen a couple people have similar issues/pain (sans knee “pop”). The “pop” may have been unrelated or just due to general tightness or the quad/ham and the patella glided back into proper position? Speculating of course, but i’ve had the same sensation just without the leg pain.
I’d still advise working on hip abduction strength, and as you already were doing…loosening hams and quad (and calf/ankle/foot).
Good luck. i hope it doesn’t occur again!
Max SandlinParticipant#1-do you have full knee extension? I’m assuming that’s a no based on what i read.
#2-I’m also assuming by “PT” you mean physical therapist, and if so, did he/she do a full eval to check ROM of the hip/thigh/lower leg/ankle/foot? That would help key in with where to start.
#3-Does said “pop” hurt?
Pain being the symptom, unless you abruptly did something traumatic like a knee sprain during running or jumping (at any point), I would say its probably assocaited with some sort of dysfunction up or down the chain. Address ROM of the muscles surrounding hip/knee/ankle/foot. Don’t torque on the knee joint, like i said, chances are its due to lack of ROM of the surrounding musculature.
The two big ones i would see about:
Your hamstring flexibility on each leg separately (where you’re unable to keep a flat back).
You hip flexibility, predominantly the rectus femoris.I used to have a “click” near full knee extension (not painful), which could also be called a “pop”, following my most recent ACL surgery. I found addressing hip weakness and mobility in the musculature surrounding the knee and hip to be most effective in eliminating this and restoring proper ROM to my knee joint.
-
AuthorPosts
Viewing 8 posts - 1 through 8 (of 8 total)
