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06/16/2015 at 6:48 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #76044
Ryan CloutierMemberThe date is in October. Its an extensive 5 day course that includes one on one session, assessments, exercise prescription, and a bunch of other stuff. Its really expensive tho at 2.5 thousand dollars.
05/26/2015 at 1:47 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #76033Ryan CloutierMemberNaudi Aguilar from functional patterns is coming to Brandfort ontario to teach a course. Im going to go.04/13/2015 at 7:32 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75936Ryan CloutierMemberjtrue
I still haven’t improved in terms of symptoms. My knee pain is still pretty bad. My posture has improved and my physio has said I am performing all the exercises better. I am still twisted in the pelvis but its subtle she said. Still have anterior pelvic tilt but much less. My knee’s dont track over toes when performing corrective exercises and im pretty much doing them in correct form. My IT band, and quads are still tight and painful. They flare when doing certain functional activities during the day.I really started to progress with Naudi Aguilars exercises recently at functional patterns (in his knee, hip and gait foundational products). Its only been a 1 week of doing the progressions, so I am still going to give it a little bit of time.I am thinking of going to see another physiotherapist who specializes in running as running and gait are one of the most functional and important movement patterns to master. Insufficient gait patterns might be related to my problem.04/13/2015 at 7:25 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75935Ryan CloutierMemberdjrachman
I was recommended that exercise before it didnt help me. Naudi Aguilar from functional patterns talks about that exercise as not being the best choice because it teaches you how to do hip extension and knee flexion at the same time (which are never done in the same time in real life). So it is teaching you the incorrect neural associations and patters. When doing knee flexions you should do hip flexion.A variation I have been doing of that exercise is instead of flexing the knees I do straight leg hip extension. It still hasn’t been much felp02/11/2015 at 2:47 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75778Ryan CloutierMemberStaggered transverse isometeric hold
02/11/2015 at 2:34 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75777Ryan CloutierMember
Weakness on my right side of internal oblique and TVA is likely causing my right side pelvis to be unstable and move excessively in the frontal and sagital plane. This creates stress on the IT band quads and patella due to improper load transfer. I am looking for specific exercises to address this problem by strengthening the right internal oblique and TVA. One such exercise I have found from functional patterns Naudi Aguilar. The exercises is a staggered stance resistance band isometric hold focusing on antirotation (the resistance band goes across the body with the right leg planted infront and left leg behind in position similar to a lunge but more upright)02/11/2015 at 2:29 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75776Ryan CloutierMemberJake anderson
here a couple of recommendations that you would need to do your own research on and consider:1) Rolfing/structural integration – considering seeing a rolfer or structural integration therapist2) Functional patterns (Naudi Aguilar) – watch all his videos. Pick out things he says and google search it for more in depth information – he will talk about important areas to focus your corrective areas on such as transverse abdominis, diaphragm, pelvic floor, internal obliques, anterior oblique system and posterior oblique system, fixing anterior pelvic tilt, strengthening core stability, preventing pelvic frontal and sagittal plane of motion. Working on transverse plane rotation exercises, self-myofascial release etc..3) Go see a good well qualified physiotherapist – look for ones with expertise in core stability, pilates, yoga, athletic experience, good credentials perhaps, lots of experience etc.. – mention funcitonal patterns to him and Naudi aguilar. Go over exercises from functional patterns with the physiotherapist making sure you are performing them in correct form and to choose the specific ones. He will help you choose the exercises that cater to your specific needs and weakness. A corrective exercises is only corrective if dont correctly and address the root cause of the issue. The physiotherapist will help you determine this. Most likely it begins from the core.01/27/2015 at 11:29 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75718Ryan CloutierMemberWhy do I have weak deep lower right abdominals?:
I injured my lower right abdominals (sports hernia/atheletic pubalgia) Just after I started getting my knee pains roughly 7 years ago from a twisting motion as I was playing soccer (goalie). I had pain in my deep lower abdominals for roughly 1 year until I stopped playing sports. Then it stopped.01/27/2015 at 11:18 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75717Ryan CloutierMember90% SURE I FOUND WHATS CAUSING MY PROBLEM. NOW I NEED SOLUTION!:
Right knee pain, IT band/quad tightnessSo after watching plenty of functional patterns (Naudi Aguilars) videos, comments, blogs etc.. I think I figured out what is wrong. I think I figured out what is causing my tight quad/IT band leading to knee pain.MY PROBLEM:—>Weak lower right inner core/abdominals, weak transverse abdominis (TVA) on the right sideHow did I figure this out: extensive research + trail and error + functional patterns (naudi aguilar)1) Strengthening the VMO did not help2) Strengthening VMO + Self Myofascial Release (SMR) –> did not help3) Glute strengthening + SMR + ART + massage + osteopath –> did not help4) Glute strengthening + deep core strengthening + SMR + Rolfing –>helped slightlyFrom this we can deduce that:– VMO unlikely whats causing the problem and current literature supports this. Also, I am quad dominant. So strengthening VMO would strengthen the quads and cause even more imbalance and incorrect motor patterns.-Tight IT band/quads and hip flexors muscles is not whats causing my problem. It is a symptom of the real cause-Weak glutes is unlikely whats causing the problem as months of proper glute strengthening did not improve symptoms and Naudi Aguilar supports the fact the weak glute medius is probably not the cause.However, recall that 3-D gait analysis showed:1) Pelvic drop on left side-indicating the right glute medius is weak and cant support the one leg stance.BUT-This is incorrect. It wasn’t the right glute medius that was weak. It was the lower right deep abdominals (TVA)-When contracting and tightening the lower right abdominals my right pelvis dosnt shift laterally which prevents my left pelvis from droppingPosture:-I have anterior pelvic tilt (lordosis in lumbar spine, and kyphotic cervical spine)-Pelvis on right side: Is twisted forward and shifts laterally to the right.Why is posture like this:anterior pelvic tilt:1) tight and dominant hipflexors/quads2) weak glutes3) incorrect motor pattern (quad dominant movements, inefficient hip hinging)4) weak core: not engaging the deep abdominal muscles***Lateral pelvic shift and anterior pelvic twist on right side:1) Weak core: not engaging the lower right deep abdominal musclesHow would a weak lower right deep abdominal muscle cause Tight IT band and Knee Pain:-Naudi Aguilar talks about the cause of knee pain/IT band tightness is probably not glute medius weakness and it probably is weak deep core muscles (TVA) leading to poor transverse rotation and pelvic instability in the frontal plane.-Excessive pelvic motion in the frontal plane would cause incorrect biomechanical load transfer through the thigh/femur unto the knees causing tight IT bands and then lateral tracking of patella and knee pain.-My pelvis is shifted laterally on the right side. This causes my IT band to always feel tight and leads to the IT band pulling on the patella. When I consciously shift my pelvis more towards the left and try tightening my lower right abdominals the IT band loosens. This positioned cant be maintened however as it is artificially created my lots of effort. In my natural state my pelvis reverts back to shifting to the right side must likely caused by weak lower right abdominals.How to strengthen deep lower right abdominals?– Would anyone know how to do this? I dont know how to target the right side without getting the left.01/27/2015 at 10:35 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75716Ryan CloutierMemberHey Nicole55
You should still feel the glute during the squat during the eccentric phase if you hip hinge correctly and kick back your glutes keeping a focus on having your weight distributed mostly on heels with only some on your toes. Make sure your knees dont track to much forward keeping your shins as perpendicular to the ground as possible.01/20/2015 at 7:22 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75689Ryan CloutierMemberIts interesting. He says glute medius isn’t the culprit. Rather the core is.
01/20/2015 at 7:13 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #7568801/20/2015 at 6:42 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75687Ryan CloutierMemberI suggest you watch more of functional patterns videos (naudi aguilar). He seems to have a really good understanding of proper biomechanics and movement and his a good arsenal of exercises and progressions. You may need to purchase some of his video or book products as well. I will continue to watch and learn from him as well. I brought him up with my Physio and my physio agrees he has good exercises and suggestions but doesnt agree with everything he says. Also, doesnt think his posture is proper as it looks like hes sucking in his lower abdomens and his upper chest sticks out. Also, naudi thinks the plank is a good exercises if done properly. My physio thinks it isnt a good exercises and it teaches the wrong patters.
01/20/2015 at 6:38 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75686Ryan CloutierMemberA few things ive noticed in that video as a critique:
Looking from the side:1) Before you even squat I notice you are in anterior pelvic tilt. I notice lumbar curvature as the shirt sags.2) Your hip hinging seems fine as you kick back your glutes and draw the hips in for hip flexion. That is good.3) Your knees arent tracking over your toes and shin is approximately vertical which is also good4) Your pelvis starts to tuck under the deeper you go. Notice the point when your lower back is in extension and switches to flexion. You dont want to switch to flexion. Only do squats as deep as you can maintain that lowerback extension (neutral spine has the lumbar curvature in slight extension), So keep the spine neutral throughout the squat.5) When you get up from the bottom position you push through your heels but you lose slight balance and the toes lift off. You want to avoid the toes lifting up and you want to keep a strong base. A guideline to follow is 75% weight on heels and 25% on toes.6) Your final position at the top of the squat you try to do hip extension but it cause you to sway your upper back behind the glutes and creating more lordosis. Instead dont exagerate the hip extension rather focus on posterior tilting the pelvis during the last phase. Naudi Aguilar talks about this.Looking from the front:1) Even on the downward phase of the squat your toes lift off. Try keeping them down.2) You do seem to be symmetrically from left to right atleast through this video12/16/2014 at 6:44 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #75549Ryan CloutierMemberYeh i got forward head posture (kypthosis/ventral drag). Its improved since rolfing. I currently finished my tenth session of rolfin (last session). My posture and overall body alignment has improved. Anterior pelvic tilt has improved. Also, my pelvis isnt as assymterical. Rolfer finds it weird im experiencing lots of patellofemoral pain and tight IT band/quads still.
I have been looking more into functional patterns now. I have there products purchased and will go over certain exercises Naudi Aguilar recommends to my physiotherapist. I am starting to be convinced that lack of transverse plan motion (rotational movement of the trunk during various functional activities) might be a key player in my dysfunction. Naudi Aguilar talks about this a lot and how this can lead to assymetrical pelvis and weight shifts, and excessive motion in the sagittal plane (anterior pelvic tilt) and frontal plane (pelvic sway and trendelenburg sign). I just skimmed the abstracts of many studies that confirm that trunk stiffness is associated with low back pain and knee osteoarthritis. Nothing on patellofemoral pain syndrome tho. He also talks a lot about hip hinging (trunk flexion) as a good motor pattern to have during various activities. I also skimmed some studies talking about the benefits of trunk flexion during running and jump landing leading to less knee force loads and less quadricep activation (more activation of glutes). I am going to see my physiotherapist tomorrow. Changes need to be made as I am not seeing any progress with patellofemoral pain and IT band/quad tightness.Things to consider:1) Transverse plane motion (rotational movements – mostly about the trunk)-need to go over exercises for this and to see if I have dysfunction-it activates the anterior oblique system (AOS)2) Trunk flexion (hip hinging, activating glutes, less quad activation)-emphasize this during daily activities and exercises -
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