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Browsing All Posts filed under »Knee Pain«

A better quad stretch

June 22, 2018

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Look around any gym, athletic field, rec center, you are bound to see people stretching their quads like so: This is actually a pretty crappy quad stretch. The quadriceps are made of four muscles, hence “quad,” and the above stretch actually only hits 3 of the muscles- vastus intermedius, vastus lateralis and vastus medialis. The […]

Some thoughts on hip flexion strength and knee pain

June 22, 2018

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Mike Reinold ran a post about the importance of hip flexion strength when it comes to knee pain. He mentions hip flexion strength is often lacking in people with patellofemoral pain (knee cap pain) issues and how to assess hip flexion strength. I want to expound on this and talk about how to strengthen the hip […]

Your muscles can’t always be balanced

June 8, 2018

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Thomas Myers wrote up a post on symmetry I wanted to expound on a bit. The more you learn about alleviating joint pain, the more you realize the name of the game typically revolves around symmetry / balance. Balance of muscle length and strength, to be specific.  Meaning it’s more likely a joint will feel […]

What to do if you’re worried your ACL surgery just got screwed up

June 1, 2018

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One of the most common questions I get on this site and through email regarding reconstructive ACL surgery is something like this (actual email below), “I think I may have done something to my knee Day 11; maybe bending, too much flexing or limping in the house without crutches (no pain at the time). But […]

Glucosamine and chondroitin for knee pain treatment

June 1, 2018

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Something I’m often asked by people who have knee pain is if there is any supplement, food, pill, etc. they can take to alleviate their pain. One of the supplements most often referenced for knee pain / arthritis is glucosamine and chondroitin. To be blunt, the majority of supplements are absolute crap. You might as […]

Should you have surgery for arthritis in your knees?

May 11, 2018

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I was recently being diagnosed with a torn meniscus from playing football. Thus, I’ve been looking up a lot of research on various knee surgeries lately. I have a good base of knowledge but I find I tend to go through phases where a specific condition or joint tends to predominate in my life or […]

3 common tight muscles

May 11, 2018

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After writing up this post on massage techniques I had a few people ask, “How do I know if a muscle is tight or long?” While there are norms for neutral body alignment, taking out your goniometer or protractor to measure every angle of every joint is a royal pain in the ass. However, knowing […]

Why laying on your stomach isn’t the best way to regain knee extension

April 30, 2018

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After a knee surgery, such as meniscus, ACL, or joint replacement, the number one initial priority is regaining knee extension range of motion. That is, the ability to straighten the knee. A common way to do this is lay on a table with the leg hanging off. The prone leg hang: This is not a […]