Suzie Trains Maui BLOG

Our knees can take quite a toll. Imagine simply walking downhill and all of the force on the joint of the knee is basically your weight times three! If you’re experiencing knee discomfort, grinding under the knee cap often referred to as creptius; nagging pain, or unusual sensations near or underneath the knee cap, read this informative article provided by Cas Soma, MD. from North Shore Orthopedics.

Runners, cyclists and others who report the above can benefit from knowing more about the anatomy of the knee compartment; the muscles, bones ligaments and tendons that stabilize and support the knee itself.  Learn more about the symptoms, preventive measures such as staying in shape and keeping nicely stretched out, to fine tuning your equipment and gear.

I recently had a private road bike, fitting specialist in my studio from Boulder, Colorado and Maui local physical therapist, Laura Dunn, PT share their knowledge for a few privileged folks, to fine tune their pedals, seat height and handlebar stems.  Micro adjustments to the height of the seat and to the stem made all the difference for one rider. His knee pain vanished and he was able to ride pain free.

Here is a simple diagram that illustrates where the Patella lies. As you can see the attachments of the connecting tendons and ligaments also attach to bone like structures protruding from the tibia and fibula.

An excerpt from Cas Soma’s resource: AAOS  : click here to read the entire article provided to his patients

..Causes

The knee is a complex structure and is very sensitive. A number of factors can contribute to runner’s knee, including:

• Malalignment of the kneecap
• Complete or partial dislocation
• Injury
• Excessive training or overuse
• Tightness, imbalance, or weakness of thigh muscles
• Flat feet

Patellofemoral pain may be the result of irritation of the soft tissues around the front of the knee. Strained tendons are fairly common in athletes. Other contributing factors to patellofemoral pain include overuse, muscle imbalance and inadequate stretching. Pain that begins in another part of the body, such as the back or hip, may cause pain in the knee (referred pain).

In some people with runner’s knee, the kneecap is out of alignment. If so, vigorous activities can cause excessive stress and wear on the cartilage of the kneecap. This can lead to softening and breakdown of the cartilage on the patella (chondromalacia patella) and cause pain in the underlying bone and irritation of the joint lining…

Click here to read the entire article and learn more about prevention, diagnosis, and different treatment options.

If my clients complain about any knee discomfort you can be sure that I’ll refer them to Dr. Soma for an examination and full work up. I want to see my clients enjoy their activities and take care of their bodies. Getting back to play or to the simple things you enjoy to stay healthy and fit are very important.

Thanks Dr. Soma for being a valued resource and partner!   To contact Dr. Soma go to:

http://orthodoc.aaos.org/casomamdmaui/

Stayed tuned for more information and helpful tips to keep you in play!  You CAN be healthy and fit.

If I can help you achieve your fitness goals, learn a new sport or be part of your health team, call me today at 808-283-2121

Or, go to my website at http://www.suzietrainsmaui.com

Suzie Cooney, CPT  Suzie Trains Maui

Aloha, I’d like to introduce Clay Everline MD, a new Maui resident and Board Certified in Sports Medicine and Internal Medicine.  He has so kindly offered to share his expertise in all realms of sports medicine with Suzie Trains Maui. He is a true waterman. Thanks Clay for your contribution!

Suzie

Iliotibial band (ITB) syndrome is an overuse problem that is often seen in bicyclists, runners, and long-distance walkers. Personally, it has been noted while Backcountry Skiing and Stand-Up Paddling (SUP). Many people ask me what causes pain on the outside of the knee just above the knee joint. It is ITB syndrome and it can be problematic. The discomfort may be so intense as to discourage you from participating in the often long and rewarding sessions of SUP and other endeavors. So what can be done about it?

Ice massage is one of the best initial therapies for ITB syndrome. Hold a cube of ice in a napkin and massage the inflamed area until the cube has melted. It could take up to 20 minutes. Do this 1-2 times daily. A Cho-Pat strap or similar compression tape may prevent overstretching and inflammation,  but ultimately it comes down to adjusting biomechanics and muscle balance. The following exercises should help as well:

• Iliotibial band stretch: Standing: Cross one leg in front of the other leg and bend down and touch your toes. You can move your hands across the floor toward the front leg and you will feel more stretch on the outside of your thigh on the other side. Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Reverse the positions of your legs and repeat.
• Iliotibial band stretch: Side-leaning: Stand sideways near a wall. Place one hand on the wall for support. Cross the leg farthest from the wall over the other leg, keeping the foot closest to the wall flat on the floor. Lean your hips into the wall. Hold the stretch for 15 seconds, repeat 3 times, and then switch legs and repeat the exercise another 3 times.
• Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch the position of your legs and repeat the exercise 3 times. Do this several times each day.
• Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs and do the exercise again.
• Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds. Continue reading Stand Up Paddling and Iliotibial Band ITB Syndrome