I rucked, while dragging a weight, in the bowl of a hill for a while, went back and forth 4 times. Probably 2 km in total. It took me a while to realize that I had injured my ankles.
I am 53,riding for all but 10 of those years and have never had knee injuries that didn’t heal on their own ,definitely some punishment on both. I just recently started to get this sharp! pain in my right knee,the less abused one ,that feels like a curved needle is entering and being shoved upward and it goes away right about when I start yelling.Does anyone have any insight on this? And is anyone into riding off loading docks and ups trucks in their youth still going at it
Pretty sure the lateral aspect you mentioned is reversed. During the side position if your foot is pronating wouldn't that activate the external rotaters to fight falling inward?
No sir. If your foot is going into pronation, that equates to eversion of the foot and ankle. This in turn would cause ankle inversion muscles (posterior tib) to turn on, promoting a return to neutral. The external rotators of the hip would likely turn on to fight the inevitable femoral internal rotation of the hip that occurs in conjunction with foot pronation. Make sense?
Maltracking is related to the femur and not the patella. Think of the patella floating in the groove. That groove is part of the femur. The key is to work on control of the femur with proper positioning during squats and lunges. Ino ther words, don't let your knee track inward toward the midline (other knee). Slantboard can definitely help strengthen the lower part of your quads.
@@MovementProjectPT Thanks for the answer. But as I understand - the patella movement is defined by the muscles pulling it - the Quads - and if there's imbalance between VMO and vastus lateralis - then the patella might track towards the stronger/less active part. Usually the external. Am I wrong? For example, if I keep my knee aligned over my foot line - my patella is still clicking. Do you have experience with people fixing their patellar maltracking using the slant board squats? What about if I do them on my toes, as I have strong and flexible toes?
@@hamidman6974 That is an antiquated way of thinking about the patella. Having control of the lower quads is critical but most of the issues related to "tracking" is from problems above in the hip (which controls the femur). Your patella clicking could be related to many issues. You'd need to be evaluated to check for sure. Starting with the slantboard is a safe bet! OR toe squats
A tip for your squats is that you can focus on your quads by limiting the range of motion to a knee of close to 90 degrees on the way down. Going lower places more on the glutes.
Have a lateral meniscus tear, looking forward to trying out the exercise that works the outer knee, been looking for something like that. Thanks.
Best of luck!
Love u dude!!! Great vid
I rucked, while dragging a weight, in the bowl of a hill for a while, went back and forth 4 times. Probably 2 km in total. It took me a while to realize that I had injured my ankles.
Props!
Thanks, hope it helps!
I am 53,riding for all but 10 of those years and have never had knee injuries that didn’t heal on their own ,definitely some punishment on both. I just recently started to get this sharp! pain in my right knee,the less abused one ,that feels like a curved needle is entering and being shoved upward and it goes away right about when I start yelling.Does anyone have any insight on this? And is anyone into riding off loading docks and ups trucks in their youth still going at it
Pretty sure the lateral aspect you mentioned is reversed. During the side position if your foot is pronating wouldn't that activate the external rotaters to fight falling inward?
No sir. If your foot is going into pronation, that equates to eversion of the foot and ankle. This in turn would cause ankle inversion muscles (posterior tib) to turn on, promoting a return to neutral. The external rotators of the hip would likely turn on to fight the inevitable femoral internal rotation of the hip that occurs in conjunction with foot pronation. Make sense?
Hey how about a vid on that sauna-thing in the background??
Thanks for the idea! What type of video are you thinking?
@@MovementProjectPT what is it? How do you use it? Steam or infra red?... Ect..
@@ALCRAN2010 Got it! I'll add it to the Video idea hopper
I have patellar maltracking, will doing the squats on the slant board help me fix it?
Or what should I do?
Maltracking is related to the femur and not the patella. Think of the patella floating in the groove. That groove is part of the femur. The key is to work on control of the femur with proper positioning during squats and lunges. Ino ther words, don't let your knee track inward toward the midline (other knee). Slantboard can definitely help strengthen the lower part of your quads.
@@MovementProjectPT Thanks for the answer.
But as I understand - the patella movement is defined by the muscles pulling it - the Quads - and if there's imbalance between VMO and vastus lateralis - then the patella might track towards the stronger/less active part. Usually the external.
Am I wrong?
For example, if I keep my knee aligned over my foot line - my patella is still clicking.
Do you have experience with people fixing their patellar maltracking using the slant board squats?
What about if I do them on my toes, as I have strong and flexible toes?
@@hamidman6974 That is an antiquated way of thinking about the patella. Having control of the lower quads is critical but most of the issues related to "tracking" is from problems above in the hip (which controls the femur). Your patella clicking could be related to many issues. You'd need to be evaluated to check for sure. Starting with the slantboard is a safe bet! OR toe squats
@@MovementProjectPT Thanks a lot for your help. I'll try them out.
What muscles exist on the "outside of the kinetic chain"?
Thank you!
Obliques, Gluteus Medius, TFL(IT BAND), Peronneus longus.
Thanks!
Does this help with patella femoral syndrome?
It all depends on your evaluation with a therapist but generally it would help
A tip for your squats is that you can focus on your quads by limiting the range of motion to a knee of close to 90 degrees on the way down. Going lower places more on the glutes.
Unless you are using the slant board.
I didnt count a single squat. Your squat looked like the hops.
well, not only super-athletes can share their ideas you know..
single leg squat on a sideways slant board is not an easy feat.
Not sure if that means I can't squat or you can't count. Haha just playing. Have a great rest of your day!
Idk what you were watching. I’ve seen multiple nfl atheltes use these. They are extra workouts a PT will give them
Mice
I mean nice!
All those side bent positions just stress the collateral ligaments of the knee.