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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12/31/2013 at 2:43 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73604
Ryan CloutierMemberUpdate: I have been following the routine for 2 weeks now. However, I havent done voodoo band work and band distractions yet because I haven’t been able to order the jump stretch bands and voodoo bands yet. I also havent gotten a soft ball yet, I will try to get one ASAP. I also tried using a 20 pound barbell with 25 pounds on one side, It didnt seem that effective, it was hard to create pressure on the muscle, I find the EZ bar to be more effective as it gives more pressure to the muscle and can be easier to manipulate. I have noticed some improvements in symptoms. Muscles are less tense, knee pain has slightly decreased. I dont know if these changes are permanent because my muscles still tighten easily. The improvements have only been mild. I also noticed that taping my patella medially and downard seems to help slightly. I Will keep at it, getting a little frustrated however. I will order the voodoo bands, and jump stretch bands, and my own electroacupuncture machine in the beginning of January. I also have an MRI appointment on January 7th. I haven’t seen any therapist for 2 weeks because of the holidays. I have also been sitting a little less, and have decided not to use the heel wedges for my leg length discrepancy.
Question: whats the best modality to decreasing muscle tension/muscle tightness. I have been reading a lot about the effectiveness of voodoo bands. Are voodoo bands better at decreasing muscle knots/tightness and tension than rumble roller and/or lacross ball?Question: Is anyone familiar with electro accupuncture/electrically stimulate trigger point dry needling? How do you think it compares with other modalities such as self-myofascial release with rumble roller and lacross ball?12/16/2013 at 2:33 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73487Ryan CloutierMemberI have come up with a daily routine that I tried to keep realistic in terms of fitting in with my schedule. Feel free to critique it. I left out the details of the specific exercises, but they will be similar to the ones in Kellies videos, opening up the hips, hip flexor/high quad complex, quad/IT band, hamstrings, calves, Tib Ant etc.. I have no were at home to hook the jump stretch bands in order to do capsule stretching/band distractions, so I have left those out for now unless I can come up with an idea, or start going to the gym.Daily Mobility/therapy Routine:
A) Morning Routine: aprx 50 mins1) Warm up (aprx 2 mins)2) SMR back/shoulder/posture (aprx 5 mins)3) Postural exercises (aprx 15mins)4) SMR legs/pelvis (aprx 20mins)5) 3 Stretches (aprx 6 mins)B) Mid day: aprx 6 mins1) 3 stretches (aprx 6 mins)C) Night: aprx 50 mins1) Warm Up (aprx 2 mins)2) SMR back/shoulder/posture (aprx 5 mins)3) Postural exercises (aprx 15 mins)4) Voodoo band squats (10-20 reps)5) SMR legs/pelvis (aprx 20 mins)6) 3 stretches (aprx 6 minsThree days a week I will also do my strengthening/corrective exercises routine to address muscular imbalances. i.e., glutes, core, functional movements such as lunges, single leg squats, etc.. I have been doing these for a while now, I am surprised I still have ant pelvic tilt and tight IT band with my consistence in performing these corrective exercises. You think these exercises are essential to my progress? Perhaps the tight antagonist muscles were restricting them from activating fully before?12/16/2013 at 2:27 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73486Ryan CloutierMemberAlpha why dont you recommend not to go overboard for over an hour? Like if I have a lot of free time, such as the holidays, wont doing more increase my progress at a faster rate?
12/16/2013 at 2:19 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73485Ryan CloutierMemberIt’s a permenant/structural leg length discrepancy. The right leg is shorter than the left by 1.1cm. This was confirmed by an x-ray. The osteopath mentioned she could try to even the leg length a little because my right hip seems to be more “junky” and tight than the left, which is also causing the right hip to be tilted forward/anterior. But is it even possible to even out a leg length discrepancy if its anatomical?
I was reading that 1.1 cm isn’t a signifcant leg length discrepency, and that must of the population has some sort of length length discrepancy (0 – 0.5 cm). I also read the opinion of a hospital website that said it is recommended to wear heel wedge if you have a leg length discrepency of 2cm or greater. I also read that heel wedge can throw off biomechanics, and running gait, and lead to injuries.All this conflicting info leaves me confuse. Should I wear a heel wedge? If so it is recommended to constantly wear them. That means I cant go barefoot. However, I have read that barefoot is highly recommended, and helps with injuries. A guy named Michael Sandler had a leg length discrepancy and wrote a book regarding barefoot running. He advocates going barefoot.Options:1) Should I go barefoot and/or minimalist shoes with no heel wedge2) Always wear shoes, even indoors with a heel wedge3) Go barefoot indoors and/or at home, wear heel wedge outdoors (this means I would be constantly alternating and changing the level of my pelvis, dont know if this is recommended)12/15/2013 at 2:07 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73467Ryan CloutierMemberAwesome advice guys. I am going to give this a go. 3 mobs a day it is.
I am trying to design a new recovery program for myself right now.For my strengthening exercises, should I still keep that at 3 times a week? (or should I do some type of strengthening exercise every day just in a shorter session? i.e., hit the glute medius every day?)Also, whats your opinion on suction cupping, and just dragging the suction cup along the muscles?The EZ bar I used was a 10 pound bar. I added 40 pounds of weight to it, and dragged it on my quads, and lower hip flexor area on different angles. It am still a little sore from it (nothing to serious), and a tiny bit of bruising. It was definitely more intense than anything else I have rolled out on thus far, and seemed to loosen the muscle more effectively.I will look into buying: Voodoobands, jump stretch bands, a gemini, and a supernova. Were can I purchase a jump stretch band. I want to make sure its a good one that wont snap. Can they also be used for x-band walks and other resistance exercises? I have resistance bands (therabands) at home (they tend to snap after prolonged use), do you have any ideas on how I can implement them for mobility work?Would warming up before the mobility work make it more effective? Like if I skip for 2 mins and/or do leg swings etc.. Or does it not really matter if I warm up or not?Regarding footwear and the orthotics and barefoot debate. Should I go barefoot for must of my exercises and should I wear minimal shoes in public rather than normal shoes. Should I ditch the orthotics I have lying around at my house? I just got the orthotics 2-3 months ago. But was reading all this conflicting info on whether or not to go barefoot. I haven’t really been wearing the orthotics lately.What about a heel wedge for my leg length discrepency. My right leg is 1.1 cm shorter (confirmed on x-ray). I have been given a 0.5cm heel wedge about 2 months ago. I use it for my shoes when I go outside etc.. (not when I do my physiotherapy/mobility, I just go barefoot for that). You think its bad not being consistent in wearing the heel wedge? Its like changing the level of the pelvis constantly. But then again I heard its better to go barefoot, however does this apply to people with a leg length discrepancy?12/14/2013 at 8:28 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73455Ryan CloutierMemberNote: On off days I would still do self-myofascial release for about 30 minutes. So I am doing and have been doing self-myofascial release every day. This is in addition to getting ART and/or massage therapy every 2 weeks, and electrically stimulate trigger point dry needling every 2 weeks (from separate physiotherapists).Things that might contribute to my problem:1) I sit for extended periods of time during the day (as a student I am studying a lot)2) Previous injuries (shin splints/stress fracture, and strain in lower abdominal/groin area: like a sports hernia in both legs) – both happened like 6 years ago, they healed/resolved through rest/cessation of activities, and physiotherapy, but my right knee hasn’t. I had PFPS on both knees roughly around the same time as all the other injuries through overuse. The left knee has no pain after doing physiotherapy, and rest, but the right knee is still very painful. Both IT bands are really tight. I cant do any sports, or recreational activities without intense IT band and quad pain. If I isometrically contract and flex my quads, they become really tight quickly, and painful.12/14/2013 at 8:13 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73454Ryan CloutierMemberSeparate from the above routine I have also recently added (in the last month) postural exercises.
Postural Exercises: 2 times a day (if it fell on a day I was doing the physiotherapy exercises above, I would only perform this once that day). Physiotherapist advised me however to do them 4 times a day as he said volume is key. Hard to find a spot in school, and looks kind of socially awkward/gay to do them in public.This is what I was advised by the physiotherapist:Stretches/movement (hold for 15 seconds, repeat 4 times in a row, 2-4 sessions per day)– standing knee to chest keeping lumbar and pelvis position– standing modified pigeon (hip external rotation – keep foot neutral to protect knee)– upper thoracic extension over a roll keeping mid back neutral– isolated lumbar extension with mid back neutral in standingAlso work on (repeat 10 times, 4 sets per day)– wall squat with neutral foot position – knees over toes and 2 inches past toes at bottom of squat12/14/2013 at 7:48 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73452Ryan CloutierMemberPrevious Therapy Routine: (3 times a week, ends up being like 2 hours) everything written is in the sequence performed. I was doing this for about 6 months now ( I was doing something similar before this routine for 1 year). Please feel free to criticize it and advise me were improvements can be made.Warm Up: (10 minutes)1) Skip (aprx 2-5 minutes)2) Various leg and hip swings (aprx 5 minutes)3) Wobble board balance (3 sets, until fatigue/improper balance)My strengthening Routine: aprx 45 minutes, and I usually do 5 exercises, I perform the exercises as a circuit.
1) Glute medius: x-band walks and/or side lying leg raise against wall (3 sets, each set until fatigue, aprx 50 reps per set)2) Glute max: hip thrusts (single leg and/or double leg on yoga ball – 3×103) Core activation: Planks (front plank and/or side plank – 3×10, and/or barbell ab rollouts 50×3)4) Single leg functional movement pattern: single leg squats and/or lunges (3×10), using only body weight5) Double leg functional movement pattern: squat (3×10), using only body weight, been doing wall squats, (double leg squats is a more recent addition to my regime, started doing it only about 1 month ago)Self-Myofascial Release: aprx 30 minutes (PVC pipe, rumble roller, and lacrosse ball), mostly been focusing on right leg)1) Hip flexor – rumble roller, lacross ball2) Quadriceps – rumble roller (sometimes PVC pipe)3) IT band – rumble roller (sometimes PVC pipe)4) Calve and/or ant tibialis and/or hamstring and/or adductors – rumble roller and lacrosse ball (sometimes PVC pipe) (I alternate between the calves, ant tibialis, hamstring, and adductors on different days).Stretching: 3 minutes total, 1 set x 40 seconds (do it for my right leg, sometimes I also do it for my left leg)1) Rectus femoris/hip flexor stretch – against the wall2) Hip flexor stretch – knee on a mat, use different angles3) hamstring stretch – leg on desk, use different angles4) Piriformis/hip flexor stretch – back lying on mat,Massage IT band with rock followed by Suction Cupping:-I would put some skin lotion on thigh, and start massaging the IT band with a rock for 1-2 minutes-I followed this with suction cuppingSuction Cupping – 15 minutes-Quads, IT band-sometimes add hip flexors, ant tibialist, calves, hamstrings12/14/2013 at 2:58 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73448Ryan CloutierMemberHey Alpha919 and Kaitlin
You and Kaitlin have really gotten me thinking now. So frustrating how from all the therapist I have visited, you guys are the only ones that told me that something is wrong with my routine and that I should focus on frequency over duration. All the therapist didn’t even bother breaking down everything I do, so much for caring for their patients (or perhaps they just didn’t know any better).I still have some questions before I change my approach to your recommendation:1) Isn’t it hard to fit in all the various exercises required within a 1 hour period? Would I focus on different parts during each session, or would I do the same part for both sessions (i.e., would I roll out the rectus femoris with a barbell in both sessions? and if so wouldnt it get bruised or damaged for so much work?). Why was doing the exercises for 3 times a week but for longer periods of time wrong?2) Your 5 points all mention mobility/stretching/self myofascial release work, but you havent mentioned any strengthening for muscular imbalances (i.e., glute, core strengthening, and functional exercises-besides the squats). Did you not do any strengthening to correct for muscular imbalances? Why were you tight in the first place? I have been told that self-myofascial work will only correct the symptoms, after which I will get tight again. I have tried doing self-myofascial work twice a day before for an extended period of time to no avail.3) The barbell, and soft ball sounds very interesting. Are they better than a PVC pipe, rumble roller, and lacrosse ball that I have been using? I have an E-Z bar at home will that suffice? I rolled out my rectus femoris with that last night by putting the bar with protrusions on top of my leg and dragging it slowly, seemed to be effective for that muscle, and some of the adductors and vastus lateralis. Cant seem to get any other muscle groups with the EZ bar tho.4) You mention couch wall/stress each leg. My problematic knee is the right one, although I have tight IT band/quad/hip flexor complex on both sides. Should I still do both legs, or focus more on my right leg?5) I am not fimiliar with voodoo banding the high hip, mid quad, and high calf. I have seen one of kellies videos were he vodoo bands somones suprapatellor pouch with a half lacross ball under the band, and makes him do squats. What will voodoo banding those areas you mention do? And If I voodoo band do you suggest to have half a lacrosse ball under the band? Is their a video that shoes voodoo beanding the hi hip, mid quad, and high calf while performing squats. I checked all the videos you posted Kaitlin. Maybe I missed it.6) All the exercises/stretches kelly performs with some type of band, around the high hip and gluteal fold area while stretching the hip flexor/high quad complex. Is that with a voodoo band? You did not mention performing those exercises, did you not perform them,? Are those capsule stretches?I appreciate all the help thus far.12/13/2013 at 3:38 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73440Ryan CloutierMemberAbout 1-2 months ago, I have also been seeing a strength and conditioning specialist whos FMS certified at hybrid fitness center in London ON. He gave me an assessment and found that I have really good mobility for someone with my symptoms (although its not perfect), so I have been working on mobility and have improved but mysymptoms are the same. He also said he couldn’t pinpoint what is going on, and the results are inconclusive. He mentioned that the biggest issue he found was that my right anterior pelvis is shifted forward (hip-mis alignment). He said that he thinks that their is tightness and “junk” in my right hip area, and he hypothesized that the symptoms I am seeing might be due to that. His sessions are 60 minutes: 30 minutes had me doing various exercises, also had me do some capsule stretches, watching my form, the other 30 minutes he would give me aggresive ART, massage therapy for the right leg and right side of pelvis area.
I am still taking the supplements and have added cissus and serrepeptase more recently. I stopped taking curcumin as their seems no benefit. I have been taking joint supplements now for about 1 year with no help. Serrepeptase is an interesting one as it apparently reduced muscle adhesions and scar tissue and is fibrolytic. No impact on me thus far tho.
My nutrition is very good, being mostly paleo, high in omega 3, and low in omega 6, and low carbohydrate (no/or very low flour, sugar, bread), organic meats, avocados, lots of veggies, vegetable shakes with lots of healthy stuff in it, eggs, beans, legumes, quinoa, nuts, seeds, coconut/avocado/olive oils etc…I drink green tea with fresh cut ginger inside for added anti-inflammatory and other health benefits. My cheat food is a decaf coffee, with a little bit of honey, and dark chocolate. I have always been pretty good in the nutrition department. I might still consider getting blood work done, but at the age of 23, and with a good BMI and what I have been told as being a fit strong person, I am not sure if its a priority. Perhaps one of the later options if nothing else seems to help?
I have considered seeing a chiropractor, but right now I am seeing an osteopath just because of convenience and price. She works at hybrid fitness center (the place where my strength and conditioning specialist works and my more recent physiotherapist who gives me postural exercises is affiliated with them). She only charges 25$ per 30 min sessions, but thats because she is still in school. She even said she will try to ask her professors and/or other peers for help on my case, and see what she can do. She also noticed that my right hip is more anterior and she noticed that my right leg is shorter. She said she will try to fix the leg length discrepancy and hip mis-alignment. I than told her that the leg length discrepancy is an anatomical one not a functional one (as confirmed on x-ray). First treatment she tried to align my pelvis and she couldnt. She said it wouldnt budge. Although she did make my back feel a lot better/looser (not really what I wanted tho!). 2nd treatment she was able to align my pelvis. She said she was surprised it aligned so easily, given that the first time it didnt want to budge. Again, no improvements however in any of my symptoms.
Thank you for the videos I will need to take a good look at them. I appreciate your time and concern to help.
12/13/2013 at 3:37 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73439Ryan CloutierMemberHey Kaitlin
Glancing over some of your other posts, you seem really passionate in helping
people heal. I have the same passion, but I feel like I have hit a roadblock
with myself that I can’t pass. I know that I am missing something in the puzzle
on healing myself. Glad you can offer some advice.Therapist have tried determining the
cause of my tightness. I was instructed it was a muscular imbalance, and that weakness
in my glute medius was the main culprit. Also was instructed, and read that
glute max, the deep core muscles, and VMO had a lesser role, although still
important to address. So I was first doing basic exercises such as clam shells,
bird dogs, X-band walks, hip thrusts, planks, lying side leg lifts against wall
etc.., then I added 90/90 split squat, single leg squats, single leg deadlifts,
wobble board balance. This was in order to activate the glute medius, glute
max, and then start getting VMO involvement as well as doing more functional
exercises.After doing all that for years I still have knee pain, I
was doing it really religiously this past summer (it actually feels like my
knee pain is worse now), But the tightness I have in my IT band and quads may
have decreased roughly 30% in the last year, and the patella seems to be
tracking better, although it feels really compressed and tilted (i.e., the
lateral half of the patella is more compressed/tilted towards the femor, this
is also slightly shown on the x-ray where their is a slight decrease in joint
space were I feel the pain coming from, although the sports medicine physician
says everything is fine, and thats just a slight tilt in the patella and their
seems to be no cartilage damage). More recently (this past month) I am also
doing postural exercises as advised by a new physiotherapist I am seeing that
is highly regarded in my area. He has me focusing on keeping an aligned spine
while maintaining different positions, and also doing body weight squats with
an aligned posture. He says I have an anterior pelvic tilt, lordosis in my
lower back, and kyphosis in my upper back. He thinks the posterior excercises
will address those issues, and subsequently reduce my knee pain and help with
the entire kinetic chain, and result in less IT band tension. He says he is
really surprised tho that I have such knee pain given that my posture isn’t
that bad (he has seen people with worse posture and in no pain), and given that
I dont do extensive physical activities, he says hes seen cases similar to mine
but the difference being is that they are overdoing physical activities such as
running a lot (marathons etc..) But in their cases their symptoms subside
dramatically once they reduce physical activities, and through some corrective
excercises their issues are resolved within a few weeks-months. I asked him
about self-myofascial release and ART etc.. He says that will only bring
temporary relief as that is only addressing the symptoms, not the cause.I typically do physiotherapy exercises every 2-3 days now
(once upon a time I was really strict and was doing it every 2 days but noticed
I wasn’t really getting anything out of them, so I slowed down a little), The
exercises last over 1 hour, and I follow it with foam rolling, and stretching,
and suction cupping which also lasts over 1 hour. The whole session ends up
being between 2-3 hours. I also do postural exercises (in separate sessions
from the physiotherapy exercises) every day followed by foam rolling (if I dont
foam roll after the exercises my muscles will be very tight and be in pain).
The postural exercises are about 20 minutes followed by 20 minutes of foam
rolling. The physiotherapist told me to do it 4 times a day. But I dont see
that as realistic (were am I going to do them in school, and were am I going to
find the time since I am already doing so much rehab work. I have done them at least
once a day, and sometimes twice. These exercises I was doing at home, but
I was going to physiotherapy periodically to ask questions, and so they can
check my form.12/13/2013 at 2:47 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73438Ryan CloutierMemberHey Alpha919
The pain is between the femor and patella (right in the patellofemoral joint, under the knee cap), more so on the lateral side , and it seems to be more near the proximal aspect of the patella (the part closer to my head and further from my foot). Its a dull achy pain that is often times difficult to describe and hard to pin point. Almost feels like their is a lot of pressure on that lateral side, and its compressed and cant breath. I don’t think theirs anything wrong with the quad lig/tendon because I have had ultrasound done showing nothing, also many physiotherapist, and OS checked via manual testing. They all seem to think its chondromalacia patella, femoral pain syndrome, and from the vast research I have done, I seem to have a VERY bad case of it that wont go away.Its a constant pain (with or without movements). So just sitting here writing this I am in about the same amount of pain as if I were to squat. Sometimes sitting for longer periods will make the pain worse. Also squatting/bending activities/exercises wiithout being warmed up is more painful than when I am warmed up. Also, if I do any exercises/activities such as physiotherapy without foam rolling and streching and self-myofascial release at the end, my IT band and quads will get really tight. This tightness will persist for days, and will aggravate my knee symptoms even more. (So its not so much during the activities that cause me more pain, its after the activities). So I have been avoiding activites/exercise unless its physiotherapy/rehab related. Although this seems to be palliative in nature.I have been doing patella taping, it helps with the pain a little, nothing to dramatic (brings my pain down 1 point on 10 point scale). It works better taping it medially and inferiorally as opposed to just taping it medially. 2 Tapes are typically used. 1 for the tilt, and 1 for the tracking. Again, this seems to only be palliative in nature, and not addressing the cause.I should be getting an MRI done early in January. But even with the MRI results, their is something causing this chronic tightness that’s pulling the knee cap that needs to be addressed. It feels like its compressed, and very painful.12/12/2013 at 7:08 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73431Ryan CloutierMemberPossible Future treatments:
1) Botox (Dr. Gordon Ko in Markham) – into the vastus lateralis (any maybe hip flexor). This has shown to be effective in some recent studies for patients with refractory anterior knee pain. The idea is you shut down the vastus lateralis for 3 months, and you continue to do physiotherapy, this gives you a window of time for selectively strengthening and isolating the VMO. This will help with tracking and tilt issues, and can give symptomatic relief of muscle tightness during the 3 months. Its good for addressing muscular balance issues. Dr. Gordon Ko also does PRP, prolotherapy, hyaluronic acid, and botox into the joint.2) HGH/testosterone/IGF-1/dextrose/PRP/PSGAS/hyaloronic acid – have read this has helped some people.I am looking into injecting into my own knee to save thousands of dollars. This can help regenerate possible cartilage damage I might have.
3) Dr. Anthony Galea (Etobicoke/Toronto) – he is a prominent sports medicine physician infamous for treating athletes and giving them HGH. Don’t know what kind of treatment he would give me. I know he does PRP, but I dont know if he can give HGH anymore since its illegal here in Canada and hes gotten in trouble for that.
Help me:
I am desperately looking for some advice and how to proceed. My chronically tight IT Band, quadriceps, and Hip flexors just dont seem to loosen up! My new physiotherapist has me doing postural work/exercises now. I have been doing them for about 1 month now. He thinks that bad posture might be contributing. 1 month ago he said to give it 3 months, and I should see improvements. (He even said that I can expect to see an 80%, but my case is a little unique so he doesnt know for sure), He is really surprised I am feeling so much pain, and tightness for not even doing that much physical activity. So far their has been no improvements with the postural exercises.12/12/2013 at 7:01 pm in reply to: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! #73430Ryan CloutierMemberJoint supplements:
1) NEM – natural egg shell membrane (500mg)
2) pycnogenol (100mg)
3) fish oil (2000mg)
4) krill oil (500mg)
5) curcumin (500mg)6) Serrapeptase – 270 000 IU (for muscle tightness and joint)
Note: They dont seem to have helped much. I am thinking of replacing my curcumin with Thorne Meriva (a high potency curcumin, with 20x more absorption) based on all the good reviews. Someone even said its worked better than cortisone shots. I have also tried MSM and type 2 collagen from fortigel.
General Health Supplements:
1) Magnesium Biglycinate (200mg)
2) Vit D (2000mg)Diagnostic imaging done:
1) X-ray on knee – showed nothing abnormal besides patella tilt
2) ultrasound on/and around knee- showed mild inflammation in my right knee, nothing serious
3) MRI – getting it done in January4) X-ray for leg length – showed that my right leg is 1.1 cm shorter (the leg with the knee pain is shorter)Previous treatments:
1) Many Physiotherapists/massage therapists/FMS certified strength and conditioning specialist- looked at mobility, muscular imbalances, glute medius, glute maxmus, VMO strengthening, core strengthening, stretching, self myofascial release, foam rolling, suction cupping, ART, massage therapy, orthotics, gait analyses, heel wedge for leg length discrepency, electrically stimulated trigger point dry needling (PENS/electroaccupuncture), acupuncture, went to Fowler and Kennedy sports medicine clinic in London Ontario and many other places. I am currently seeing a new physiotherapist whose focusing on postural work.2) Dr Robert Banner (London ON) – 6 treatments of Prolozone injections, once every month so far. Only noticed temporary relief of pain, maybe for 2 weeks after each injection (The pain relief was dramatic tho, about 75% pain relieving effect). Has recommended EMF (electromagnetic field) protective devices such as diodes. He says it may help since my symptoms are worse on rainy days. Seems very pseudoscience tho.
3) Osteopath – Just started seeing one, had 2 treatments done. She noticed my right hip is tilted anteriorally (hip-misalignment). She is trying to re-align the pelvis. So far no benefits from treatment besides my back feeling a lot looser, and I come out of it with a better posture (which doesn’t usually last). She is inexperienced (still in school, but seems really competent), but charges a very cheap rate. She also noticed my upper back is kyphotic and lower back has some lordosis (I already knew this).
Ryan CloutierMemberA good alternative to NSAIDs it wobenzym. Take a look at it. Its an enzyme supplement with a lot of positive testimonials.
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