/ Patella Maltracking and Knee Pain
Has anyone had this? Had an MRI and nothing clinically wrong just the maltracking. Its depressing! Thanks
I'm sure someone will be along soon to tell me I'm wrong.
In my case it was a muscle imbalance between the different parts of the quadriceps muscles - the medial portion (called the VMO) was weak relative to the lateral section - causing the patellar to be pulled laterally and rub against the edge of the femoral groove, in which it usually slides up and down smoothly. Also needed to strengthen my glutes.
This was relatively easy to fix: I went to the physio and after doing the following programme twice a day for a few weeks it was problem solved:
Quads stretch 30s each leg
Hamstirng/glutes stretch 30s
20s Bridge static hold
20x single leg squats, each leg
10s single leg bridge static hold, each leg
20x step downs, each leg
After this got easy I added in a dumbell and started doing single legged squat jumps - definitely targeted the VMO well.
Obviously I don't know precisely what's wrong in your case, but the majority of tracking problems are due to a muscle imbalance, so you just need to find out which areas are weak and build them up.
Though I managed to get away with just doing the single leg squats.
Ive go this at the moment and its an absolute arsehole. My physio regime is pretty similar to the above. It seems to hurt more now though than when I started which sucks. Ive had an MRI which confirmed theres no cartilage or bone damage so thats a plus. Tried Acupuncture but zero joy there either.
Good luck dude.
I had leg extensions prescribed in the gym, along with lunges and single leg squats. Took a while but worked a treat. I need to start doing all that again...
I've also had patella femoral syndrome. Completely agree with the above suggestions.
I think generally being flexible solves many issues. More stretching is good!
'I have this. I cannot find a decent physio to help...'
Ask around for a different recommendation. It may well be easily fixable. Have you got any contacts with a local running club or similar?
Plenty of foam roller self massage on the ITB, and all around the knee and it was resolved in about 6 weeks. Got to keep it up for a while afterwards until the muscles strengthen and the imbalance sorts itself out!
VMO strengthening is normally the key - squats while squeezing a ball between your legs targets it pretty well - lots of vids on youtube if you're unsure
Also recommend ITB stretch too
If required for a short term fix if doing something sport specific, you could try taping it.
yep I've had this problem for years. I had physio and was shown how to tape it up when I did exercise which helped for a couple of years then I had a scan couldn't see anything had an xray looking up at my knee caps. I'd worn both knees to points hence the pain. Since I've had lateral knee releases which involve the cartalidge being trimmed (not cut which some gun ho surgeons recommend)it involved partial key hole part open surgery. It was about 6 week recovery for each knee. It was worth it. My knees still crunch but a lot less pain and if it gets sore again I can have them trimmed again.
Another thing my physio suggested was more climbing. Do routes with big holds so you can have your instep on the holds all the time.
I still have the cracking when I crouch down, but the pain is pretty much gone.
have you tried the NHS for a physio?
just had my first physio appointment today and have been given my first round of exercises. my problem has arisen from a tib and fib fracture a few years back. bad, or should i say a lack of advice on appropriate rehab at the time has apparently left me with weak glute and quad muscles and a soleus muscle a few inches shorter than the other leg which is pulling all the leg out of line.
I have to say the NHS guys i've seen this time round have spotted the problems almost immediately. been given some very basic stretches to do several times a day, every day, for what sounds like a very long period of time, but hopefully there is a light at the end of the tunnel.
the VMO is a weak link in the quads and has a tendency to be lazy so if you do exercises for the quads make sure the VMO is firing well
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