Gino,

Good post, thanks! I've been able to get rid of IT
pain but can't progress to running again until I deal
with the outer quad tenderness I get every time I work
out.

Do you (or anybody else) think that I may be getting
the outer, lower quad pain because my inner quads are
too weak?

What edition of Peakrun magazine can I find the
exercise in?

Thanks
--- sarcomo@... wrote:
> Jason,
>
> I feel for you because I had ITBS in my left knee
> and patellofemoral
> pain syndrome in my right. For your teardrop, which
> is the vastus
> medialus oblique (vmo), I recommend you avoid
> conventional wisdom and
> common literature. Conventional wisdom believes the
> vmo is activated
> significantly during the last 20-30 degrees of leg
> extension. This
> is
> true, but the vlo(vastus lateralit-outer quad) is
> activated an equal
> amount. Therefore, all the literature that preaches
> about how short
> arc/leg extensions isolate the inner quad is
> completely wrong.
>
> However, I'm not saying general quad strengthening
> for some is not
> the
> answer. For those that have general quad weakness,
> leg/short arc
> extensions are fine. For those that have determined
> that they have a
> muscle imbalance between their vmo and vlo (weaker
> inner quad), then
> leg extensions are only aggravating the issue. Why?
> Because, if
> you're strengthening both equally, then the vmo is
> still going to be
> weaker than the vlo.
>
> So, an effective corrective exercise that got me
> over the top was an
> exercise recommended by Chris Maund in Peakrun
> magazine. It's called
> the split-toe, heel squat. Put both heels on a 2
> inch lift (thick
> dictionary will do). Make sure your heels touch.
> The front of your
> feet should be on the ground 30 degrees apart. Keep
> your back
> straight and look straight ahead. Cross your arms
> in front of you
> and
> do a slow, deep squat. Take 6 seconds to go all the
> way down till
> your butt is touching your heels. Keep an upright
> posture! Rest for
> one second, then take 6 seconds to come back up.
> Try to keep more of
> your balance towards your forefeet. Concentrate on
> those inner
> quads.
> I was only able to do 4 reps when I started, so
> don't be
> discouraged.
> Do one set initially, and work your way up to 2
> sets of 12 reps
> each. Make sure you throw in rest day or 2 in
> between sessions.
>
> After about 2 weeks, my patellofemoral pain syndrome
> (PPS) was almost
> gone. Some people use chondromalacia and PPS
> synonomously. This is
> incorrect. Both describe similar symptons, though
> one, PPS, is
> simply
> the irritation, while chondromalacia is the
> irritation with the
> wearing away and roughening of cartilage. Either
> way, the split-toe,
> heel squat will help both conditions--since they're
> usually caused by
> the same muscular imbalance.
>
> Don't forget to stretch and strengthen the
> hamstrings. Many people,
> especially runners, think their hamstrings get
> plenty of work while
> they run. Therefore, they feel hamstring
> strengthening is
> unnecessary. Well, I'm hear to tell you that
> they're wrong on that
> assumption as well. The quads, not the hamstrings,
> are worked
> significantly during running.
>
> Riding should be fine during re-hab. Bike riding is
> very effective
> in
> strengthening the vmo, but only if you stay in the
> saddle.
>
> As for braces and knee wraps, leave them in the
> pile. They don't
> work. However, if you have a cho-pat strap, you may
> find that it
> gives you symptomatic relief. If you're looking for
> a device that
> helps, orthotics may help. A combination of the
> corrective exercise
> mentioned above with orthotics may make your
> chondromalacia a distant
> memory.
>
> Good luck and take care.
>
> Gino
> --- In itbs@y..., Jason Warner <jasoncwarner@y...>
> wrote:
> > Hello,
> >
> > My name is Jason and I am a new member to this
> mailing
> > list. I guess I will just state my questions and
> hope
> > somebody is kind enough to give me some answers.
> >
> > First off, a little about me:
> > 23
> > 6'1"
> > 200lbs
> > I don't run except to play team sports (Basketball
> and
> > football). I also use a stationary bike for cardio
> and
> > I am an avid weight lifter
> >
> > Flat Footed
> > Knock Kneed
> > Pigion Toed
> >
> > Both knees are have this condition, although the
> knee
> > cap in the left is pulled more noticebly while the
> > right still has a slight case of chrondelmacia
> >
> > I have very very week quads and am (have) been
> working
> > on stregthening them, but they don't seem to get
> any
> > stronger....I am starting to lose hope that they
> ever
> > will.
> >
> > My questions are:
> >
> > Besides leg extensions, what excercises can I do
> that
> > will help me build stronger quad muscles
> > (particularlly those that form the "tear drop" on
> the
> > inside of the knee...that seems to be what I am
> > lacking most as there is a visible void where
> muslce
> > should be and is only bone)?
> >
> > Can I continue to ride the stationary bike /
> mountain
> > bike as I rehab? If not, how can I stay in
> shape/lose
> > some weight?
> >
> > Any recommendations on braces for the knees? I
> have
> > more than I know what to do with, and I know they
> > won't solve the problem, but if anything helps me
> to
> > feel better as I walk/run/excercise I would love
> to
> > have it.
> >
> > Thanks,
> > Jason
> >
> > __________________________________________________
> > Do You Yahoo!?
> > Get email at your own domain with Yahoo! Mail.
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>
>


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