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Old 04-21-2009, 03:00 PM   #1
Michael Lynn
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Default Crackling Knees

I've been having discomfort mainly with my right knee.

Usually the sensation is akin to that pressure feeling before you crack a joint, or just stiff like waking up on a cold morning. Sometimes it hurts, but it's more of a dull pain, like an old twisted ankle.

I was seeing an ART, but her schedule was so full, I couldn't get in on a regular basis, and since I switched insurances, I won't be able to get back in.

Foam rolling helps, but everything is so tight, I don't know where to begin. I'd also like to include stretching, but again, I don't know where to start.

If someone could chime in with suggestions, I would appreciate it immensely.

Thank you,
-Mike
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Old 04-21-2009, 08:34 PM   #2
Steven Low
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Foam rolling helps, huh. Keep doing it then.

Also consider using a tennis ball for more specific rolling. Do some myofascial release and cross friction massage as well. 30-60 mins per day if you can.

I suspect, if your quads are MUCH stronger and more hypertrophied than your hammies that it could be a simple muscular imbalance in which case you would need to stretch out your quads and strengthen your hammies.

Could also be something close to patellofemoral syndrome as well... so really stretch out those IT bands too. If your vastus medialis is smaller than your vastus lateralis and your IT band is very tight you consider searching for some of the patellofemoral syndrome/condromalacia patella/patella tracking disorder threads on this forum or CF forums.
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Old 04-21-2009, 10:32 PM   #3
Garrett Smith
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Can you do full ROM squats? If not, start working on it. Weights can come later.

Spend some time in the very bottom position. If you can't get there, spend time getting there.
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Old 04-22-2009, 03:24 AM   #4
Michael Lynn
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Garrett, I've never had much problem with squats as I still have full ROM, however squatting can be uncomfortable. Should I just push through it?

Generally weighted movements, such as DL and Squat, have aggravated it, but running (POSE) seems to not be so problematic.

Steven, does it matter if I'm warm when I stretch? Any specific stretches you can recommend?

Thank you gentlemen,
-Mike
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Old 04-22-2009, 06:56 AM   #5
Garrett Smith
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Tight muscles = give some magnesium a try, I like Natural Calm. Try to get to 500mg/day unless you get bowel symptoms at that dose.

Stretching = www.yrgworkoutllc.com

Get some Vibram FiveFingers or some Terra Plana Vivo Barefoot shoes and make them your regular kicks.

I'm not a believer in pushing through pain, so I don't want to imply that from my post above. If it hurts, don't do it. Figure out why it hurts and fix it.
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Old 04-22-2009, 02:38 PM   #6
Gavin Harrison
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How do you squat? I have long legs/crackly knees/etc.. narrow stance full depth squats are the pits for my knees, they don't like them, the same way you're describing.. even unweighted. However, slightly wide squats to a bit bellow parallel is perfectly fine, so that's how I squat.
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