WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
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02/17/2014 at 10:56 am in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #74159
Ryan CloutierMemberKaitlan
The heel wedge I had before was about half the size of the discrepancy (0.5mm). This is the typical protocol to follow according to all the sources. You dont want to shock the system with by adding to much. Plus the body has already adapted somewhat to the discrepency in other ways.I havent addressed the shoe. Right now its winter her were I am so I am wearing winter shoes outside. While I am indoors or doing my physio exercises I am barefoot.During the time I was wearing the heel wedge I was trying to wear it indoors and outdoors constantly. I was wearing it with my old workout shoes indoors and various other shoes I have for outdoors. So when doing my physio exercises I was wearing the heel wedge.The people who told me not to wear the wedge didn’t really offer me other advice besides keep doing the physio exercises and try to learn to manage the pain. Must of the people who told me not to wear the wedge didn’t evaluate me extensively, for instance I just met the clinical biomechanical expert at school without an official appointment and asked him a few questions. I asked him if a leg length discrepancy of 1.1 cm should need to be addressed with a heel wedge. He said in a laughing way who told you such a small difference would need to be addressed? He then said such a difference isn’t clinical significant. Must sources online agree that 2mm or greater is the cut off point needed for it to be clinical significant. Soc doc told he wouldn’t recommend a heel wedge but that was through online exchanges.It weird. If my injury was truly due to a leg length discrepancy you would think it would heal with all the physio exercises and mobs and also from a cessation from physical activity and/or sports. I would understand that If I was doing some kind of physical activity that the leg length discrepancy might be causing it not to heal and causing injuries and imbalances. But all I do is study must of the day, and walk sometimes.I wonder what the theory is of how it might be causing or contributing to my tight IT band and patellofemoral pain syndrome.I am thinking of going to : http://www.solescience.ca/ to ask for a 3-d gait analysis and also ask for the opinion of another field leader (Coling Dombroski) in foot mechanics and gait about my case. Hes canada’s only Canadian Certified Pedorthist with a PhD in Health and Rehabilitation Science. Hes also the owner of solescience and did his thesis on leg length discrepancies in regards to gait and balance.Ryan CloutierMemberHahah thats pretty sweet. Studies are already underway 🙂
Ryan CloutierMember1. Diagnosis – X-ray is the best method (I had one done myself)
2. Orthotics – Not recommended. I even spoke to a prominent clinical bio-mechanics who does extensive research on orthotics, gait analysis and foot mechanics. He says its only recommended for more severe problems. Then he used this analogy: If you wear a brace in your arm for the rest of your life. Your muscle will eventually atrophy and you will get more problems. Its the same with your arches and feet.3. Heel/foot raises – Read my thread on this: http://www.mobilitywod.com/community/#/discussion/465/chronic-it-bandquad-tightness-and-knee-pain-chondromalacia-patella-for-6-yearsBasically I am stuck in a dilemma as well. Their is controversy of whether or not to wear a heel wedge. Its generally accepted that if you have an anatomical leg length discrepancy of greater than 2cm than it is advised to wear a heel wedge. If its less than 0.5cm than it is not advised to wear a heel wedge (a large portion of the population has a leg length discrepency of less than 0.5 cm). Theirs some controversy tho on what to do if a person has a length discrepency between 0.6cm and 2cm. On the lower end of this spectrum you might not be adviced to wear a heel wedge, However on the higher end, it might be advised to wear one. My dilemma is that I have an anatomical leg length discrepency of 1.1 cm, so it lies right in the middle of this spectrum.Honoustly, I think you shouldn’t worry about orthotics. It will just lead to more problems and injuries. You seem to be doing fine without them.02/13/2014 at 6:04 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #74136Ryan CloutierMemberThanks Kaitlin and David for all the help thus far. I have asked my sports medicine primary care physician to refer me to PM&R (physiatrist) doctor specializing in sports medicine. I dont know yet when the appointment will be.
I had my first appointment today with a new osteopath (experienced one this time). She recommends a heel wedge for my leg length discrepancy (right leg is shorter by 1.1 cm, which is the side of my knee pain). I had an argument with her whether or not heel wedges should be advised for 1.1 cm discrepancy. She said she did her thesis on leg length discrepancy, and says the osteopathic manipulations wont be of much help if I dont address the leg length discrepancy with a heel wedge. She said the body is out of alignment due to the leg length discrepency and this is causing the right pelvis to shift/rotate anteriorly. She said if I dont use the heel wedge and she does the manipulations the body will just get out of alignment again.I am confused on what to do. I was wearing the heel wedge for 1-2 months from oct-nov and it didnt help. In fact my knee pain was slightly increasing during this time (dont know if its due to the heel wedge or some other reason such as colder weather or extended periods of sitting etc..). She thinks it didnt help becasue I did not get osteopathic manipulations done during the same time. Their is a lot of conflicting info:
People who told me not to wear a heel wedge: family physician, clinical biomechanical expert who does research at my university and is focused on gait analysis, and foot mechenics, sock-doc (a highly regarded chiropractor on the internet who specializes in this area, website is: sock-doc.com), a massage therapist whose FMS certified, and other internet sources such as Harvard University Boston Children hospital.
People who told me to wear a heel wedge: initially the PM&R physician in Markham Dr. Ko (physiatrist) with a chiropractor who work together, and now the osteopath I have seen today.
Ryan CloutierMemberI know theirs some studies showing that vibration causes IVD damage. Specifically theirs is some preliminary results by a graduate student at my school studying this area. Rats showed IVD damage after exposure to vibration. He hypothesized that vibration would increase joint strength. He turned out to be wrong. So I would caution before going ahead with vibration modalities.
02/03/2014 at 6:59 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #74040Ryan CloutierMemberUpdate (Last 2-3 weeks): added voodoo band work 2-3 times a day. Been doing this for about 2-3 weeks now. Also, have been giving myself electroaccupuncture (electrically stimulated trigger point dry needling) a few times for quadriceps and gastrocnemius. Kept up with the mobs twice a day. Been trying to avoid sitting. Also seen my osteopath twice. Muscle tightness and adhesions have decreased pretty dramatically in my quads, and IT band. I don’t know if its permanent or if I am masking the symptoms and the underlying cause of the issue is still their. I am still feeling knee pain (although a bit less than before). Its very frustrating, the anterolateral knee pain is still persistent. Might try to get another video gait analysis, but this time a 3-d analysis rather than a 2d analysis (which I got), and have it analyzed by a professional whose well qualified rather than a chiropodist. Also, thinking of seeing asking my sports medicine physician for a referral to see a PM$R (physical medicine and rehab) physician.
Ryan CloutierMemberI have heard good stories regarding prolotherapy and PRP by anecdoctal evidence throughout the internet. Doesn’t seem to live up to the hype of the marketers, and doctors performing the procedures. Their doesn’t seem to be any good clinical studies showing their efficacy. I guess it depends on the injury, but they seem to work better for some things (i.e., ligament or tendon issues).
Ryan CloutierMemberI had prolozone done 6-8 times (forgot the exact number). Summary: It did not work
Long story:It felt really good for 1-2 weeks after the injection. My pain went down from a 6 to a 1 which felt incredible. I thought I was going to finally heal my injury. But after 2 weeks the pain came back to normal (maybe even worse). So I repeated the injections hoping for longer lasting results each time but each time the benefits lasted shorter than the previous time. So I stopped taking prolozone injections. The prolozone was a mixture of: ozone, dextrose, some vitamins (I believe it was vitamin B6 and folate), and a short acting analgesic (procaine or lidocaine – cant remember which one).Ryan CloutierMember“Regarding the pelvic tilt, I believe the main thing which has helped me to start correcting this is simply enforcing the postural bracing sequence and activating my glutes. It’s a daily fight for positioning, but I can feel my body adapting to the new changes:
What do you mean by enforcing the postural bracing sequence? What is the postural bracing sequence?01/22/2014 at 2:09 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73885Ryan CloutierMemberGot my MRI results, and went over them with the primary care sports medicine physician.
Findings:
“1) No cartilage damage
2) meniscus, ligaments, tendons all normal
3) Fluid: Soft tissue lesion at the proximal tibiofibular joint: might be a ganglion cyst or a soft tissue hemangioma.Fluid: A loculated lubulated serpiginous high T2 signal focus is present in close proximity to the proximal medial tibial fibular joint, the inferior aspect incompletely included in the scanning range. The visualized portion of the soft tissue abnormality measures 2.9 x 1.2 x 0.5 cm sagitatal, AP and transverse respectively. On the 3-S series, questionable subtle fluid-fluid levels are present within a few of the locules.
Impression:
No major internal derangmentSoft tissue lesion possibly arising from the proximal tibiofibular joint, incompletely included in the scanning range, of uncertain clinical significance. The finding may represent a proximal tibiofibular ganglion cyst. A soft tissue hemangioma is included in the differential diagnosis. An ultrasound is suggested to delineate the full extent of the pathology.”
I am not feeling pain in the proximal tibio fibular joint, so I dont think this is related to my anterior knee pain (pain that appears to be between the patella and femor slightly laterally and proximally). She mentioned the cyst might be due to the prolozone injections I got. Maybe its compressing the peroneal nerve? The doctor says I have patella femoral Pain syndrome, and to keep strengthening my core, VMO, glute medius.
Whats everyones thoughts on this?
Ryan CloutierMemberI am in a similiar situation except over 6 years into my injury still and I still haven’t recovered.
My advice:1. Try avoid sitting as much as possible (atleast until you reverse your sittuation), sitting wrecks havick on your hip flexors2. Get an Ultrasound to rule out soft tissue damage3. Get an x-ray to look at the tracking and joint space4. Buy a set of suction cups and start adding suctions cupping as one of your tools to self-myofascial release your tight muscles5. Go see a chiro or osteopath to rule out pelvic, spine alignment issues and leg length discrepency.They can also work on aligning the body and help mobilizing tissue.6. Do atleast 2 mobs a day7. If possible find someone who can do electrically stimulated trigger point dry needling (electroacupuncture/PENS)8. Try supplementing with Serrapeptase: its fibrolytic enzyme that decreases scar tissue in the body, helps with flexibility and inflammation.You say you corrected your anterior pelvic tilt? Congratulations. How did you manage to correct it within 1 month.01/09/2014 at 12:26 am in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73711Ryan CloutierMemberhow bad is sitting for prolonged periods of time in my situation? Will sitting negate the effects of the mobs?
01/09/2014 at 12:05 am in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73710Ryan CloutierMemberNo I havent. Wouldnt the hot bath go before the smash session? Plus I usually warm up. isn’t this sufficient.
Ryan CloutierMemberHey Raymond keep us updated on the long term effectiveness of battlestar, I would be interested to here the results of it in 1-2 weeks of continual use. 1 day might be to soon to tell if its effective. You might think its really good because it feels different.
How do you compare it to the other mobility tools? Is it better than both the rumble roller and lacrosse ball?Ryan CloutierMemberHey David how are you finding the battlestar in comparison to: rumble roller, lacross ball, barbell and voodoo bands? How would you rank the mobility tools you have used thus far for addressing tight muscles?
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