Join us today (Friday 23 Nov) at 1pm for a webchat with physio Matt Todman from Six Physio
Ah - I have a cooking Q. Why did my second christmas cake not cook as well as the first?
Hi - if you're still about and responding to Q.s looked at kneecap mobilisation - my knee cap doesn't appear to move at all. It's locked in place. I haven't used super glue. It was also hurting quite a lot yesterday after a day of cleaning - no running or swimming or cycling or playing hockey or any other form of abuse.
hmm - just turned my leg inward from hip knee and ankle and it moves now.
Yes and yes!
Kneecaps have to move. But they have a real tendancy to stick to the outside of where they should be, because of tightness in the structures that run along the outside of the knee and attach to the kneecap.
This is your lateral rerinaculum, which is the end of your ITB - hence the rolling bit.
It doesn't matter what activity you do, to stir this up, as long as your knee bends more than 35 degressish, as this is when your kneecap starts to move into a groove on the front of your thigh. There's oodles of this in cleaning....and beding and squatting and holding prolonged positions.
You need to mobilise (or be mobilsed!) your kneecap, inwards to stretch the tigth tissue on the outsidd that hold your kneecap in the wrong position.
When you roll you leg inwards, the thigh bone rolls (inwards) under the kneecap, which in essence stays still (and so "apparently" moves more to the outside) because of the tightness and pull of the tigher tissues that sit on the outside of your knee.....your ITB
Thanks for the reply Matt, will you be doing a cooking only webchat next week?
next week, bread baking and achilles issues!
That's perfect. I love bread AND have achilles problems!
following my long run on sunday ive a pain in my left heel that has suddenly appeared without any kind of lead-up. Monday morning i could hardly put my foot on the floor and although ice has helped its still to sore to run on. The pain is on the sole towards the 'front' of the heel. It feels like a pin point pain which is quite sharp?
....if you want a diagnosis, it sounds alot like plantar fasciitis.
The cause is the key to getting you back running pain free, rather than just feeling better from run to run.
Have a good look at the support your shoes give (or not!), was this a big increase in speed, distance or terrain? Any knee, hiop or back pain?
Six Physio wrote (see)
....if you want a diagnosis, it sounds alot like plantar fasciitis. The cause is the key to getting you back running pain free, rather than just feeling better from run to run. Have a good look at the support your shoes give (or not!), was this a big increase in speed, distance or terrain? Any knee, hiop or back pain?
nothing different to the norm - my running shoes are about 3mths old and have been fine to date. i guessed it was PF related but always asumed that was something that built up over time rather than just springing up over night.
I know it's a week late! But I wondered if I could ask you something else in connection to my first question on knees as I've got myself into a bit of a mess. Also. good at cakes, rubbish at bread making, so a session on that would be good as well.
Anyway, back to knees. Have been for 2 four miles runs to start building it up again. left a day in between to rest. Yesterday the last mile felt very sore, so stopped . By the evening, there was bruising, like 2 finger marks on the outside of my knee! Pretty worried now, as it feels sore and I have a race on Sunday.
Help me OB1!
Trying to master the art of the muffin this week, going to give the beetroot and chocolate a go as recommended by the baking strand.
Just read your advise after a spinning session. Oh well, rest from now.
Thank you for that, I was having a bit of a panic, feeling more relieved. Small steps, gotcha.
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