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0ni
Registered Rustler
Yup, that's why I didn't actually recommend it but that is what I do and it works well
Interestingly enough, my TRAC scores are often better the day after doing this.
I might play around with taking a one-a-day aspirin before bed when my training is more consistent and seeing what that does
Interestingly enough, my TRAC scores are often better the day after doing this.
I might play around with taking a one-a-day aspirin before bed when my training is more consistent and seeing what that does
Sorry forgot to get back to this question.
I did 20 reppers but it got to the point were I couldn't squat anymore so stopped. My plan was to go to the higher rep stuff to see if it helped but it didn't seem to at the time.
<ULTRA-MEGA>
F.U.B.A.R.
i've got a pair of the aqua blue rehbands on the way from jackal's gym in u.s.a.
they're meant to be one of the best you can get and i see many powerlifters wearing them.
they're meant to be one of the best you can get and i see many powerlifters wearing them.
Thanks everyone for the advise. Really the only thing that seemed to have any effect was when I started doing heaps or TKEs after reading that defranco used them will great results for people with patella tendonitis.
Just started doing them again to see if they help this time. It's fucking annoying a band worth a few bucks did more for it than the thousands I spent at physios, sports doctors, surgeons not to mention all the injections, drugs and scans. hopefully it works this time.
Just started doing them again to see if they help this time. It's fucking annoying a band worth a few bucks did more for it than the thousands I spent at physios, sports doctors, surgeons not to mention all the injections, drugs and scans. hopefully it works this time.
You may also want to try this:
Voodoo Band Your Patella Femoral Pain | Mobility WOD
You can use an old bike tube to make a band.
Voodoo Band Your Patella Femoral Pain | Mobility WOD
You can use an old bike tube to make a band.
Thanks moons. I have tried that before, didn't notice any change. Got the bike tubes sitting in my lounge room. Planning on giving it another try though.
bams_101
New member
Hi, I'm relatively new here but not new to lifting. So just a few q's-
First, since you said you're a footballer do you have a noticeable lower back arch? I ask because this could mean you have some degree of anterior pelvic tilt. The degree of the tilt could affect several movement patterns including squatting
Second, do you have tight hip flexors, iliotibial band, tensor fasicia latae or any of the above? This could be associated with the APT.
Third, do you have any problems deadlifting? Do you pull conventional or sumo?
You said TKE's help somewhat, possibly meaning VMO (teardrop muscle) could be weak and causing the proper patella tracking to be affected. Easy way to check this is to do the test below. If the patella pulls to one side, I'd hazard a guess toward vastus lateralis, it means theres a strength imbalance around the kneecap and one muscle is winning the tug of war over the other (VL and VMO).
[ame=http://youtu.be/NiyhDvwhhiw]Patellar Tracking Test - YouTube[/ame]
I had a very similar situation to this late '11, early '12. I irritated the L4-L5 disc and eventually wound up with some serious anterior knee problems. All good again now, was glad I didnt have it for as long as you have mate.
First, since you said you're a footballer do you have a noticeable lower back arch? I ask because this could mean you have some degree of anterior pelvic tilt. The degree of the tilt could affect several movement patterns including squatting
Second, do you have tight hip flexors, iliotibial band, tensor fasicia latae or any of the above? This could be associated with the APT.
Third, do you have any problems deadlifting? Do you pull conventional or sumo?
You said TKE's help somewhat, possibly meaning VMO (teardrop muscle) could be weak and causing the proper patella tracking to be affected. Easy way to check this is to do the test below. If the patella pulls to one side, I'd hazard a guess toward vastus lateralis, it means theres a strength imbalance around the kneecap and one muscle is winning the tug of war over the other (VL and VMO).
[ame=http://youtu.be/NiyhDvwhhiw]Patellar Tracking Test - YouTube[/ame]
I had a very similar situation to this late '11, early '12. I irritated the L4-L5 disc and eventually wound up with some serious anterior knee problems. All good again now, was glad I didnt have it for as long as you have mate.
Thanks for the reply.
1: lower back arch. Normal lower back arch I guess. Not flat but not excessive as far as I know.
2: Tight hip flexors. Sometimes, especially after footy games. I do notice when I stretch hip flexors I feel some tightness pulling in my knees. ITB and the other one, not sure.
3: No issues deadlifting. Pull the same con or sumo but prefer conventional.
4: tried the patella tracking test. Noticeably pulls to the outside on both knees.
Thanks again.
bams_101
New member
1. Next time you got to a physio you can get them to check out your pelvic tilt. If they can't find one who can. What they'll do is locate the ASIS (anterior superior iliac spine) and PSIS (posterior superior iliac spine) and the angle they form will determine your pelvic tilt. If ASIS is lower then you have anterior pelvic tilt.
2. Tight hip flexors can be a pain in the ass. Simple to remedy but not easy, it'll take some consistent stretching ony your part. The following two stretches will hit the main hip flexors. You might need one more than the other, so just prioritize the one that hurts more lol
This is one for the rectus femoris, part of the quad, and the one I think will be better from what you've told me. Keep an upright posture,30-45 seconds for each leg and repeat 3-4 times. You should feel the tension release afer a few stretches. Once you get the feel for the stretch you can make it harder by keeping your hips forward and leaning back. Then you can also rotate toward the forward leg. So to the right for the guy in the picture.
http://www.dieselsc.com/wp/wp-content/uploads/2012/02/step-1-hip-mobility.jpg
This one is for the other major pain in the hip flexor group, the psoas. Your normal hip flexor stretch. You can apply the same things to this as the one above.
http://4.bp.blogspot.com/--ktYDVov1...AAAOY/jnk36t5V9O4/s320/hip-flexor-stretch.jpg
3. Yeah i thought you'd be able to deadlift. It's because the way the deadlift is loaded, doesnt force the knee to move forward like a squat. sGoblet squats and box squats are two squat variations that I'd suggest for the time being. The goal is to keep the shin as vertical as possible, teaching you to sit back with your hips. If you dont have a box, use a bench.
4. So it looks like the vastus lateralis wins that war. Keep doing the TKE's so you can work that vastus medialis and get it stronger. You can also just sit down with your legs straight out in front and focus on tensing your quad. Just put your index and middle finger on the vastus medialis and that'll help facilitate a stronger contraction. When you get the stretching consistent you can also move into an exercises called "Peterson Step Ups"
Spend 15-20 mins a day consistently on all these things and you'll notice some improvement. The level of improvement is up to you =)
<ULTRA-MEGA>
F.U.B.A.R.
just got the blue rehbands in the mail 20 mins ago.they feel a little bit tight. will wear them in for a bit...
<ULTRA-MEGA>
F.U.B.A.R.
what size are your legs? these are mediums.
they were sent out on may 21st so almost 1 month but they said that their australian orders were getting delayed lately so maybe about 2 weeks is the norm.
f-ck i hope i can start squatting again. new schiek 3006 belt on its way now..
