The BEST Exercises For Patellar Tracking Disorder | Knee Pain
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- Опубликовано: 30 сен 2024
- Patellar tracking disorder is a VERY common cause of knee pain. Typically, what we find is that the kneecap is displaced off to the side of the leg. This misalignment can eventually lead to something called chondromalacia which is degeneration of cartilage underneath the patella (knee cap). Release the tissues on the outside of the thigh and strengthen the muscles on the inside to fix it!
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-Ankle Mobilizations: bit.ly/1GYQnYD
-VooDoo Wrapping: bit.ly/1EvIVFS
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Thank you so much for this! I have had patellar tracking issues since my teens and this was incredibly helpful and informative! ❤
Great explanation of tightness on the outside of the knee causes the knee cap to be pulled laterally. Thank you so much
2 - 3 min foam rolling of the outside of the leg
4 sets of 15 repetition of isometric contraction of the VMO 1 - 2 seconds each
Another awesome video Blake, thanks. You suggested clicking on coaching at the end . Couldn't find that link.
It's in the description of the video, but here it is: guerrillazen.com/services-training/coaching/
Thanks this made a lot of sense and was really helpful!
I'll tell you what, I am looking forward for the human augmentation.
I don’t know if you check your comments from videos this old...but I tried this for the first time today and got so much relief. The popping and stiffness has stopped for now. Everything else I’ve been told from PT hasn’t worked well. God bless you. Almost was in tears though it hurt so bad 😂
Hey thanks so much for the video. My knee is displaced as in it is twisted towards the inside not the outside? Should I tweak this routine or keep it the same?
I have this pain in the medial side of kneecap
Is it good to use a massage stick on that muscle on the inside of the knee ?
can you do a shoulder warm up and mobility video, or do you have one already?
+KomBat147 That's a good idea. On it!
I do a lot of running and noticed crunching in my left knee. it only crunches when my knees are bent and I start to straighten the. It always crunches in the same spot. how can I stop this? thanks.
If it is crunching, you should get an X-ray to rule out arthritis which is one of the most common causes of knee "crunching" and knee pain.
Best video I’ve seen on this topic.Thanks so much for this valuable information 🙏
Sukriya
Damn you dove right into that first IT band roll, I would be in tears never mind narrating lol
+RcFrenzy Haha, I am not too tight there brother!
Seriously... I had to look away
Would you be able to make a video about exercises for patellar tendonitis rehabilitation?
Thanks for the video, i've worked with pt on this very issue, but have been doing exercises for about 2 months to strengthen, i see stronger legs,but i don't see any results in the discomfort and clicking, what's the next step for me?
Did you see a physiotherapist with your issue? I had the same problem as you where I was noticing stronger legs, but the discomfort and clicking is still there. My PT told me to work on strengthening my glutes as she noticed they were very weak, combined with working out the quads etc. so I am hoping this will help me.
Hey Kev, that definitely helps but make sure you are stretching your IT band. I dealt with this problem for almost a year and I think I finally found the trick. Foam rollers or even a rolling pin to roll out your IT band every day, do not miss a day, maybe even multiple times a day. If you want something better than a rolling pin “The Stick” massage roller is the way to go. I haven’t had pain in over a week. Hope this helps!
@@sleepstatemusic your IT band is a thick piecw of fascia that cannot be forced to adapt via myofascial release techniques. All you can do is fix muscle imbalances in your hamstrings and quads and massage the muscles themselves, not the IT band.
@@xM4XvPA1Nx can you explain more info? thankyou
Guys. Has anyone made serious progress with dealing with this issue? By serious progress I mean either got rid of pain or removed the clicking knee cap?
Thank you, I was just diagnosed with this today and my insurance doesn't cover physical therapy.
My ostio said that studies show that rolling the it band does nothing. What do you think about this?
Glad I found this, I just started PT for my patellar tracking disorder. Foam rolling hurt so bad I could barely put my weight down on my roller but I can already feel less tightness in my quad.
+wofl Good luck brother!
I think my IT band issue is due to weak glutes. Doing medial leg raises while laying on my side seems to fix it waaaaaay better (ie longer) than foam rolling.
Having a dumbbell resting on the medialis as you contract I've found helps regulate pressure and progression with my training clients
My knee cap is tilting to the inside. The opposite of the situation of this video, which is the knee cap tilting to the outside. So what do I do in this case?
If you're gonna do these exercises, here is a quick tip:
-first grab your patella with your hand and glide it downwards and to the center
-while holoding it with your hand, flex and release repeatedly all of the muscles around it, one at a time (if you want to speed this up, you could use your other hand to press or rub across the fibers of the muscles that you are flexing to clear up any adhesions that might have formed)
-it will provide an active release for those muscles (some of which are stuck in the flexed position since god knows how long ago, and others which are actually very weak with some not firing at all - which is exceptionally weird, wanting to flex a muscle, looking at it and not being able to 'find' it in your body mentally nor being able to work it for that matter)
-THEN do the exercices (this way it will hurt less or not at all)
Chris Rosenkreuz omg I just flexed it a couple times and it’s gone thank you !!!!
K I did this a few times and its gone. Will keep and eye out on it and make sure it stays
Do you mean just contract the muscles while stabilizing the patella?
Could you post a video on rehab exercises for this tracking issue pls?
I know you are working on knees, but your arms look downright bulbous!
I use a cricket ball instead of that roller it really helps!
A friend sent me this video asking if it is applicable to treating his knee cap. This video is missing many components of a proper rehabilitation program for patellar tracking rehab. Patellar tracking can be the result of a multitude of issues and your rehab will depend on the root cause of the poor tracking. This individual is not a licensed medical professional and in fact is not legally practicing in his scope as a personal trainer.
Licenses, legality... cry me a river. If it helps some people, what's the problem.
Hi Blake Bowman I've suffered with tracking disorder for years and thought i had it under control after long-term compression band therapy. i ask EVERYONE this question: Will it ever be possible to weight lift with my legs again? You seem to know what you are doing. Thoughts??
I hate foam rolling so much. Very unpleasant
Hopefully after these excersies my knees will stop cracking
Patrick has it??
N
F
FACEBOOK MESSENGER APP FOR A FEW YEARS AND
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I've had bad knees for years, and I'm going to try your method. Do you recommend continuing this regimen after knee pain has ceased? How many times a week do you recommend doing this?
Stop when ceased
@@GuerrillazenFitness I'm in the same boat. Knee issues for years, and I've found diagnostic vids to identify it as excessive lateral pressure. You mentioned contracting the quads without foam rolling can worsen the problem. Should I also stop cardio (that involves quad contraction) while working on this?
i’ve had this disorder for 3 years now rip
2 years for me and this time there is a place in my right patella that there is 0 cartilage :(
What knee braces do you recommend for support esp while weight lifting?
You have to experiment what suits you best.
man i have such a problem with my knees. patella tracking issues with both knees which has caused my hips to start hurting right on the out side. walking is ok but sitting in the same position or standing still for awhile kills me. my legs are fairly strong but doing sports etc leaves me in agony the next day. im sick of not being able to weight lift like i used to and not being able to play sports etc . man if you can hit me up with a PM for a chat and some advice id be forever grateful brother. i even have to sleep with my knees up in the air bent . i had physio for a lil bit but in the uk the NHS healthcare sucks, i was given a sheet of paper with like 20 exercises and told to do all of them twice a day 20 reps at each.... way way too many reps, that was after a 10 min consultation.... u gotta pay for good health care . did start getting results with the chiropractor but its so damn expensive man so im looking to sort this out myself. mri and x-ray show no damage to cartilage, arthritis etc, so its defo soft tissue damage wich has led to some sorta imbalance causing the tracking issues. look forward hearing from you.
+Scott Macleay email me brother Blake@guerrillazen.com
+GuerrillaZen Fitness will do, thanks for replying
My knee cap is high what do u guys think it is I fractured my tibia but my muscles are so tight it keeps me from popping my knee back into place I haven't popped it yet for 5 months I think it's weak he's right I probably have tracking but idk my knee cap is Soo high the foam roller doesn't really help it's super like tight like hard as my bone tight
That's sucks man I'm sorry u go thru that
For real u need money most of the times there not good even if you have money they'll just milk u like they did to me I paid $100 dollars for four chiropractic he won't help me with my knee he says he needs MRIs I gave him x-rays but it's not enough ugh I refractured my knee again I think
my knees goes inward instead of outward
I bought the foam roller after I watched this the first time, and tried it today. It hurts on the sore, post-op area, but it's a good hurt. Thank you for posting this. I'll be using this foam roller for other exercises and of course,I will continue with patellar tracking training you have shown. THANK YOU!
So, how your knee?
@@b4l410 my question too
=
What if your knee cap is tilting medially?
Air Handler I got the same problem, did you fix yours?
Air Handler same
Same, Nobody adresses this fukn km
Air Handler hey how do you know yours is tilting medially?? Is there a good way to diagnose this?
Excellent! Thanks so much!
Thanks for this video!! There's gotta be more exercises to get the quad teardrop to fire and strengthen, can you elaborate? What about the hip adduction machine?
sometimes patellar tracking disorder is caused by trauma or an injury to the knee. I have it and mine was caused by tripping over a curb and hitting the knee on the sidewalk while it was bent.
irishcowgirl21 I have it in both knees. And it was caused by an accident as well.
What’s the treatment for it??
Can this also cause calf pain? I am having knee pain and calf pain as well.
I have a strange popping when I fully straighten the leg and then start bending the knee. I also have patellar tracking disorder and I'm wondering if that may cause the popping.
why are you rolling the IT band? you are super knowledgeable obviously, but i would think you know we cant roll the IT band. It can pull a car its that strong, why not hit the TFL,lateral quad instead that controls the tightness?
THANKYOU!!!!
Just found this. How long after doing this will I get relief from popping and cracking
I have this cause I'm 6' tall. It sucks, and I really need to start addressing it. Especially cause I work 7/8 hour shifts standing on hard concrete. By the end of the day, my knee hurts and I get a sharp pain from my knee to my hip and tailbone if I turn a certain way.
I dont know if this is relatable but I notice that when I squat, there's minimal/no pain if I do wide squats with a safety squat bar, or just outside of hip width when Im using a band and an olympic bar. Does this sound like I have patellar tracking issues?
I was just diagnosed with this, PT on Monday
My left knee has this and I can not squat without pain and its super annoying. I feel my left hip is tight and my left glute isn’t working properly.
okay but why everybody skips that 1/10 case? i got kneecap moved to much to the inside...
I love you
Thank you, I've watched many videos about this patella theme, becasue I have a runner's right knee. And I have to say, as short as this video is, it is the best and clear why runners knee to the outside of the leg, takes place and how to help or prvent it. Well done, thanks.
my kneecap drifts inwards. I don't know how to fix it because all the advice is for people with kneecaps drifting outwards
does chondromalacia cause numbness/tingling in the knee cap? also i’m having vastys medialis tightness/pain from this.
Rolling out your IT band will not do much. Its connective tissue, you cannot change length of connective tissue
I have pain in my left VMO when I touch it with two fingers, any tips to get rid of it?
briefly for now, patellae lie laterally flat dislocated leaving triangle in trochlear groove. can't walk , rom is 60' or so : ...can't extend....haven't tried roller seriously...will do. But seeking consultation...thanks
Who is fucking 40 to dislike of this beautiful video .love and respect from Pakistan
Very much appreciated this, Blake. Cheers man x
I thought this was what was wrong with my knee but now I'm not sure. I'm terrified of working out but desperately need to workout. But I've had a knee problem where my right knee cap will "go out" as I say. Its incredibly painful. My knee cap will literally sit on the outside of my leg like not where its suppossed to be? Its the side hes talking about here facing out. It hasn't happened in a while but I feel it catch all the time or if I hadnt been able to catch myself it would've happened. I did hear a physical therapist say something about a flummoxed patella?? But when I search that I don't find anything.
I think I have the same thing, but mine goes inwards slightly, on my right leg. It's only happened maybe 6 times but started up a month ago. It seems to be triggered from rising from a deep crouching position or sitting one leg under the other on a chair for too long. I do quite a bit of walking, usually 15k or more steps a day, but I don't think that would be enough to injure it. If you have an update I'd like to hear back from you.
What's the name of the cylinder used?
Want to get it. Don't know name to have.
is it okay to train heavy on leg day with tracking issues. I have patellar femoral pain on both knees. I've done heavy lifting 3 weeks ago, my knees got aggravated. I got inflammation I was still able to walk but I did get discomfort. I don't know if this is going to cause long term damage that I'm going to need knee replacement??? I just want to be able to train again , I don't want to give up but I also don't wanna make things worse . what should I do. ? thanks
Carlos Vega taping your knees with Kinesio tape or the McConnell method helps people train without damage, since it temporary puts the knee cap into proper alignment.
hey, you should give it a while and not train your legs right now. Especially if you are doing squats, lunges or leg extension. Try to watch a lot of videos about patella mal tracking, do the Isometric exercices and a lot of strech. I am sorry but I think you won't be able to lift heavy on leg days in a long while but in the same time don't do nothing. Walk, swim, run if you can and figure out which exercices can be good for you. I experience knee ppain for 3 years now and even if we can walk and do everyday activities it can be really frustatring if you're a ''sport person '' which is my case. Don't let it ruin your life though.
Hi, Can please you describe how you would do the taping for this condition?
How’s your knees now?
People who are trying to lose weight but have this because of weight. Big L
Does the "fix" cause the degenerated cartilage to grow back? Or does it just end the inflamed cartilage?
Hello first of all thank you for that informative video (cause i have that issue and i was wondering where i could find exactly what i have ,explaining, exercises i should do etc) but i don't know well english so i need to see that information writted so i can translate it. Could you please help me with that ! Please and thanks a lot .
Mate, you are legend
I don’t think I will be able to do that exercise, I think I have a loose patella my knee swells up and accumulate fluids within minutes, most of the times I would have to have it drained and it’s usually blood, My x tray did show the patella not in its place, however my dr was still looking into blood work etc, this issue have been bothering me for almost two yrs, will therapy work for me?
I was diagnosed with patellar maltracking, it got better by itself but now that I have started my workout routine and now one of my quads is slightly uneven. I don't feel the workout on the leg where i have patellar maltracking i feel it alot more on the good leg. Are these exercises good for that?
I thought stretching the IT band was not possible and painful spots when rolling is tissue being pinched between the femur and roller.
All of these are so painful!!! I am at a performing arts college so I have to do so much a day on my knees, only real way to help me is resting for a whole week with ice and ibuprofen....
Hi Blake,
I've been dealing with knee tracking issues and pain for a few months now and I've watched tons of videos. You have the best explanation by far. So I subscribed your channel immediately and thank you for putting up this video.
I wonder if I can get your thoughts on a couple of things:
1) Are no-weight VMO exercises enough to fix the imbalance? I don't mean to doubt your content, but I just want to learn more. I ask the question because I started noticing the imbalance (through pain and knee clicking) when my squat went past 310 lb for 3 reps. And when I squat, my lateral side is definitely more activated than my medial side. So, if the imbalance is caused by a heavy 310 lbs, shouldn't the remedy be a relatively heavy weight as well?
2) When do you know that your imbalance is fixed? Is testing you knees on the same exercises you use to do and see if you feel pain the only way to see if you fixed the imbalance?
Thank a lot!
What if your knee pops when you locked it out by contracting your quad?
Just found this and am going to try this exercise. My knee feels like someone is going behind the inside with their fingers. Not a good feeling.
Would have been nice if you showed the wall modification
Are leg extensions a good exercise to strengthen quadriceps or does it put too much pressure on the knees
Thanks for the video :)
+Sethorion99 No problem! :D
Good stuff. But I think you should get a haircut and drop the beard. Dude's looking like Moes from the Schrute Farm
😂😂😂😂😂
Lol. "DAMMIT MOSE!"
Can this happen if your meniscus is damaged?
Lovely video THANK YOU SOOO MUCH ! , I'm on road to cure , I even had knee arthroscopy as my GP told me that I had just bad week knee with loads arthritis like born like that , so I lived in pain for 10 years , stopped playing tennis and put on 20 kg , UK doctors are joke
sir there was pain inner side my knee but i pushed patella up and down so for a year i have pain upper side my knee please tell me its solution
Thanks for the video. I like to be active but it's difficult with my knee pain. The patella in both of my knees are out of place. What else can I use if I don't have the round orange thing?
Interesting video. How many times a day or week do you recommend that one do the foam roller exercise?
I've been having my husband roll out my it band with a rolling pin every night. Is that doing the same thing as the foam roller? Or should I look at getting a foam roller unsteady?
what if one sides' ligaments are stronger than the other?
Hey, don't know if you could share some advice or not. But, I dislocated my patella in a Judo tournament a couple months ago. Even though I've been seeing a PT, I feel like the injury isn't healing properly. I can do the above leg raise exercise and quad flexion until the cows come home. But, have been unable to progress back into squats. I still have major popping in what feels like the inner side of the knee. Any suggestions on how to tackle and heal this?
+Crash Pike Sounds like you damage some tissues during the dislocation. I would get some prolotehrapy or PRP injections in there if I were you! Go see a doctor.
I did this and my knee pain start reducing. Great insight thanks man. But when I don't do this. Pain starts coming back. What should I do?
Good Stuff, very helpful!
Thank you very much! Could I also do isometric leg extensions with ancle weights (30 degree angle as you said) to strengthen this particular muscle even more?
What if it tracks toward the inner thigh?
thanks for the video.
You are welcome
very educational video & excellent exercises thank you
But i hv pain inner side of knee not outer side
How about the set that has to done of this exercise?
a ha! Great video! In Crossfit I am always without thinking moving my knees inward even when I am told I am and I try not to it still moves inward. Just recovered from ACL, hate to get it again. Great suggestions on this video I will follow
Excellent description
Thank you!
My pain is on the outside of the knee , whenever i tweak it i never feel pain towards the inside of the knee only the outside
Can these exercise help my knee pain even though i have knock knees. It really hurts after i squat.
+Isaias Perez Well that depends on what is going on with your knee brother. Send me an email if you would like.
Okay?...okay?...okay?...okay?...OKAY?