Knee Injury

[Sharla]

Do you get any back pain at all? Any stiffness in your hips even if it's not painful just a bit tight?

I think my knee pain came from having a tight Psoas. A chiro helped teach me how to keep my lower back loose and that helped.

I find when my back is bad, knee misalignment and pain follows. No back pain, no knee pain.

I'm working on stretches that might help keep my hips loose now.

Here's a passive stretch which works wonders for my lower back and a website on the Psoas muscle just in case any of the symptoms ring true for you. This stretch is good but I'm also looking for more.



OK the pic above is the closest I could find to it on the net (that's not me). Add a chair to support the legs, lay your arms open and straight out to the side and put a small pillow under your head if you want. Lay there for 15 mins and you'll feel AWESOME!

There's a pretty wide range of symptoms so check it out even if my symptoms sound different from yours:

The Psoas Muscle and Back Pain on Squidoo

Good luck

[Shamrock]

Hey sharla

I get back pain on the same side that my knee is injured and stiffness virtually down that whole side.

I'm gonna give this a try. Many thanks for taking the time to help out

[donnydarkoIRL]

You know Shamrock, it's always been noted that a damaged back can affect the legs.
However, it works in reverse too, a damaged leg can damage the back in turn. This is often a result of an altered gait or compromised balance.
A wobble board (if your able) may be a help.

I had issues with my ankles and calves before. I had neglected them in all training and I found they became sore and damaged easily. The wobble board strengthened my lower legs and....I know this ounds drastic....but it really did make me a fitter, more well conditioned individual by allowing me to train to my optimum level.

[Shamrock]

You know Shamrock, it's always been noted that a damaged back can affect the legs.
However, it works in reverse too, a damaged leg can damage the back in turn. This is often a result of an altered gait or compromised balance.
A wobble board (if your able) may be a help.

I had issues with my ankles and calves before. I had neglected them in all training and I found they became sore and damaged easily. The wobble board strengthened my lower legs and....I know this ounds drastic....but it really did make me a fitter, more well conditioned individual by allowing me to train to my optimum level.

Yeah I here ya Donny. I've started getting stiffness in my other leg and the DR assured me that is purely down to the way I'm walking to overcompensate for the injured knee on the other side. To be honest I've heard so many different opinions from the Dr's I'm starting to lose faith in them.

I'm going to see the physio I used to use when I was boxing and basically put myself totally in his hands. At least I trust the guy 100 %

[Master]

I had ACL operation on right knee2 years ago and have not played football since although I am 3 weeks away from playing again. It has been my only motivation to get back into condition. I had cartilage surgery on my left knee, think they trimmed it about 9 months ago. They said I have no ligament in it but it feels stable. I have strengthened them using the cross trainer which can be boring but listening to good music passes the time. I also run on the grass with good trainers and have had no effects.

[Sharla]

Hey sharla

I get back pain on the same side that my knee is injured and stiffness virtually down that whole side.

I'm gonna give this a try. Many thanks for taking the time to help out

You're welcome - it took so long for me to work this out I had to have some input.

I had a physio who insisted my knee and back pain were completely unrelated without really exploring the possibility at all. He wasted months of my time and a LOT of my money! Basically I can relate to your frustration!

Yeah whether it's the cause of or resulting from the back pain having tight muscles pulling you out of alignment won't help your knee.

I didn't begin to have any stable, consistant recovery from my knee pain until I learnt how to treat the back problem.

What hitmandonny pointed out is also relevant. I wanted to rep you for that hitmandonny but I have to spread it around! They say that Psoas tightening can come from muscles in your feet not functioning correctly. Oddly enough I got orthodics, my back pain increased after a while and then a bout 6 months later my knee went.

One of my (many) theories is that the orthodics limited my usual range of motion of muscles in my feet which tightened my Psoas, increased my back pain and then after this worsened over a certain threshhold my knee took it.

If I was working on a wobble board or medicine balls with bare feet the exercise would have both strengthened those muscles which become weak in rigid shoes and stretched my calves and hamstrings etc

I think the best approach is to do stretches etc which target all your areas of pain because they might be aggrivating each other and slowing your recovery regardless of what started it.

Let us know how it goes. I'd be interested in learning from your experience as a case study sort of thing

[Scrap]

Injurys and keeping oral stability is hard and basically thats the problem for rehabillatating most injurys, thats the problem in a nutshell

[donnydarkoIRL]

Sharal raised a very good point there.

Muscle problems in th efeet can realy trigger problems in th elgs. They may not actually create any effect until they are given a trigger such as an injury or large increase in work, but when they do they can cause many problems.

This may be of absolutley no help to you though, sorry Shamrock

[Sharla]

It is helpful! Don't sell yourself short hitmandonny!

If you encourage the tight muscles in your lower back to loosen and any muscles in the legs to loosen which are tight you've got a better chance of correcting the tracking problem in your knee. So the stretch I put up and any other Psoas stretches will help.

I find I have tight gluts so I have to loosen them a lot to get into the proper stretch but someone else I know is limited more by her hamstring flexibility so that will be an individual thing you'll discover as you get into your stretching.

Some medicine ball work which Scrap has put up before will help stretch the hamstrings and get your oral stability and proper foor muscle function back:

http://www.youtube.com/watch?v=iBaA7tNSRNk

Hope you don't mind me putting this in Scap - I got it from your giveaway videos link.

As I said before Shamrock please let us know how you're going. I'll be really interested to know how much faster your recovery is when you can start treating all of the effected muscles from the beginning.

[donnydarkoIRL]

Sharla, I don't know If thats going to help Shamrock, but thats going to help me for sure!

Just before I got sick, I was having a bit of stiffness in my back and glutes. The rest I have been forced to take will probably help and those stretches surely will! If I can rep you now I will!

[Shamrock]

Do you get any back pain at all? Any stiffness in your hips even if it's not painful just a bit tight?

I think my knee pain came from having a tight Psoas. A chiro helped teach me how to keep my lower back loose and that helped.

I find when my back is bad, knee misalignment and pain follows. No back pain, no knee pain.

I'm working on stretches that might help keep my hips loose now.

Here's a passive stretch which works wonders for my lower back and a website on the Psoas muscle just in case any of the symptoms ring true for you. This stretch is good but I'm also looking for more.



OK the pic above is the closest I could find to it on the net (that's not me). Add a chair to support the legs, lay your arms open and straight out to the side and put a small pillow under your head if you want. Lay there for 15 mins and you'll feel AWESOME!

There's a pretty wide range of symptoms so check it out even if my symptoms sound different from yours:

The Psoas Muscle and Back Pain on Squidoo

Good luck

Sharla just wanted to say a huge thanks for this advice. I spoke to the physio today and mentioned the pain I've been having in my back she said straight away that this could be a major factor in the tightening in my knee and has started treating it. The main excercise she wants me to do is virtually identical to the one you posted.

Much appreciated

[Master]

I have been playing football on grass for 3 weeks and I pulled my calf, and I have never ever had that injury since I have played the game, which is all my life. I must have overstretched it and it popped during the match. Slowly walking on it again, but the knee is holding out and does not cause me any major problems so far.

[Shamrock]

I have been playing football on grass for 3 weeks and I pulled my calf, and I have never ever had that injury since I have played the game, which is all my life. I must have overstretched it and it popped during the match. Slowly walking on it again, but the knee is holding out and does not cause me any major problems so far.

Hope it mends quick fella !!! What position do you play ?

[Master]

I have been playing football on grass for 3 weeks and I pulled my calf, and I have never ever had that injury since I have played the game, which is all my life. I must have overstretched it and it popped during the match. Slowly walking on it again, but the knee is holding out and does not cause me any major problems so far.

Hope it mends quick fella !!! What position do you play ?

Midfield but not playing in any league this season too late and not fit enough. Next season, I think I am Steven Gerrard but the lads think I play like Robbie Savage!

[Shamrock]

I have been playing football on grass for 3 weeks and I pulled my calf, and I have never ever had that injury since I have played the game, which is all my life. I must have overstretched it and it popped during the match. Slowly walking on it again, but the knee is holding out and does not cause me any major problems so far.

Hope it mends quick fella !!! What position do you play ?

Midfield but not playing in any league this season too late and not fit enough. Next season, I think I am Steven Gerrard but the lads think I play like Robbie Savage!

All blonde hair and falling over lol