Leslie,

The article is about muscle imbalances, authored by Chris Maund. The
Peakrun issue is July/August 1999, Volume 8/Number 4.

I don't think you're getting outer, lower quad pain because of weak,
inner quads, unless the pain is actually in the antero-lateral section
of your knee joint. If that's the case, the distal insertion point of
your illiotibial band may be the culprit. IT band is usually felt
more laterally, however, some people, like myself, have ITBS where the
IT band inserts into the tibia. The burning pain is felt immediately
to the left and slightly below the left kneecap. The point tenderness
will lead most doctors to diagnose the pain as slight lateral meniscus
fragmentation or degeneration. Unfortunately, you can't be sure until
you get an MRI, which I had 5 weeks ago.

I hope the Chris Maund article helps you. He's a great corrective
exercise specialist.

Gino

p.s. You can order it from www.roadrunnersports.com. They have all
the back issues.

--- In itbs@y..., L Alkins <rumbeam2@y...> wrote:
> 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@y... 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
> > >
> > > __________________________________________________
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> > > Get email at your own domain with Yahoo! Mail.
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> >
> >
>
>
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