help with knees due to tight hamstrings

[romano]

Hello everyone,
first I'd like to say that I find this site and this forum very informative and first class.
I'm 40 and in shape and been having knee problems for the past 4 or 5 years. The pain is usually located over the front of the knee and is worse when the knee is bent for longer periods of time such as sitting in a car or at a desk. Also hurts when squatting or climbing up the stairs.
According to a Somatics practitioner on the web, these problems might be due to tight hamstrings which is certainly the case for me, especially since both my knees have exactly the same symptoms. The problem he says, is that conventional strecthing doesn't work because the hamstrings are actively contracting or holding tension by habit. I've tried regular stretching and it hasn't done anything for me. It provides very temporary relief.
So have any of you heard about this and do you have any suggestions?
Would Body Flow help and which exercises in particular?
BTW I have the BF book and the GT videos.
Thank you in advance.

Angelo Greco

[Bill Ripley]

I use jumpstretch bands for that purpose.

[Scott Sonnon]

Angelo,

After receiving the okay from your doctor, I would suggest exploring a consistent daily practice of Warrior Wellness before Body-Flow (http://www.circularstrengthmag.com/33/sonnon7.html) in this case.

Also read Dr. Teagle's article in the current issue of CST Magazine: Warrior Wellness and Chiropractic (http://www.circularstrengthmag.com/33/drteagle.html).

[romano]

Scott,
Thanks for the advice and I'll give that a try. Great article, makes me feel like there's hope.

Bill,
I also have of pair of jumpstretch bands. Can you elaborate on what kind of exercises you do with them that might be helpful to me.

Thanks

[Bill Ripley]

romano,

Laying flat on your back, wrap one end of a band around your foot. Keeping your knee straight pull your foot towards your head.

Also see.............

http://www.jumpstretch.com/Powerlifting.PDF

Jumpstretch also has a stretching video that is $10. Not very good quality but has a lot of info.

[kcsportsdoc]

Without examining you in person, this is purely conjecture, but I would also investigate the possibility of cartilage damage underneath the kneecap itself. This is called chondromalacia patellae. The symptoms you describe are fairly typical. I agree with Coach Sonnon that a course of Warrior Wellness would be very profitable for you, regardless of the ultimate diagnosis. This would be my prescription for home care to help smooth and lubricate that roughened cartilage. I would also investigate the possibility that this damage occurred as a result of misalignments in the lower extremity kinetic chain. I would seek out a chiropractor skilled in spinal and extremity adjusting (foot, ankle, knee, hip, sacroiliac joint and lumbo-sacral joint may be effected, since you appear to have a chronic, long-standing issue). Tight hamstrings may be a primary cause of these symptoms or just part of an over-arching complex. (You can't divorce out the systems. As Coach has pointed out numerous times, everything is connected via the myofascial system and I would add that the nervous system is intimately involved as well.)

Consult your primary care physician and begin with the Warrior Wellness practice. It is highly unlikely that proper application of these movements would aggravate your condition.

Keep us posted on your progress and feel free to PM me with any questions. I'm sure between yourself, your health care team and the Tribe that we'll be able to resolve these obstacles swiftly.

Best regards,

kc

[ransuru]

Hi,

When I get that situation it sometimes works when you override the tension in the muscle and nerves by working to increase it. You may try to push or pull depending on how you feel the tension is ingrained in the muscle against an immovable object like a good wall. Doing this in short bursts can reveal the source of the tension to your conscious brain and after that the work to freedom is shortened.

Cheers, Sharon.

[Scott Sonnon]

Kevin,

You da man.

[kcsportsdoc]

:D I've got my hands full just working on being A man.

Thanks Coach.

[romano]

Thanks to all for your replies and suggestions.

Kevin,

I`ve been seeing a chiropractor for the past 2 months now, and he`s been cracking my spine, hips and both knees each session.
I just stopped going to him because I find the progress has plateud. I felt better in the beginning and after the forth session nothing else happened.
I was thinking of going to see an applied kinisieologist or a Hellerwork practioner to work on my fascia. Not sure yet. But in the meantime, I will do WW at home.

Angelo

[kcsportsdoc]

I was actually thinking more of your ankles. Any history of ankle sprains or roll-over type injuries? There can be a domino effect that happens in the presence of turned or sprained ankles that places a constant back and forth stress on the patella. (I am certified in Applied Kinesiology, by the way. If you'd like, I'd be happy to go over exactly how knee pain happens secondary to ankle problems, but it's kind of a long story. lol.)

Additionally, the adjustments should (IMHO) be used only to reduce the presence of any misalignments in the entire lower body kinetic chain that may serve to further irritate the roughened cartilage (assuming there IS roughened cartilage). But adjustments alone are not going to smooth or lubricate damaged connective tissues. That is where the Warrior Wellness and Multi-Planar Mobility come in.

I've found the following treatment protocol to be very effective: Adjust any misalignments as needed, use PNF stretching (proprioceptive neuromuscular facilitation... try saying THAT five times fast), myofascial release and neuromuscular massage to reduce and release fear-reactivity and fibrotic adhesions/scarring around the joints and graduate from passive to active joint mobility drills. Home care would feature Warrior Wellness, vibration drills, adequate hydration and reduction in factors that adversely effect collagen/connective tissue (i.e., smoking, poor diet, inadequate rest, etc.). That's the starting point and we continually evaluate as we go.

Frankly, I think you need to have a discussion with your doc. Two months of treatment without improvement indicates a serious need for change.

As always, I'm thinking good thoughts for you, and don't hesitate to fire off any questions.

Best,

kc

[kcsportsdoc]

I was actually thinking more of your ankles. Any history of ankle sprains or roll-over type injuries? There can be a domino effect that happens in the presence of turned or sprained ankles that places a constant back and forth stress on the patella. (I am certified in Applied Kinesiology, by the way. If you'd like, I'd be happy to go over exactly how knee pain happens secondary to ankle problems, but it's kind of a long story. lol.)

Additionally, the adjustments should (IMHO) be used only to reduce the presence of any misalignments in the entire lower body kinetic chain that may serve to further irritate the roughened cartilage (assuming there IS roughened cartilage). But adjustments alone are not going to smooth or lubricate damaged connective tissues. That is where the Warrior Wellness and Multi-Planar Mobility come in.

I've found the following treatment protocol to be very effective: Adjust any misalignments as needed, use PNF stretching (proprioceptive neuromuscular facilitation... try saying THAT five times fast), myofascial release and neuromuscular massage to reduce and release fear-reactivity and fibrotic adhesions/scarring around the joints and graduate from passive to active joint mobility drills. Home care would feature Warrior Wellness, vibration drills, adequate hydration and reduction in factors that adversely effect collagen/connective tissue (i.e., smoking, poor diet, inadequate rest, etc.). That's the starting point and we continually evaluate as we go.

Frankly, I think you need to have a discussion with your doc. Two months of treatment without improvement indicates a serious need for change.

As always, I'm thinking good thoughts for you, and don't hesitate to fire off any questions.

Best,

kc

[KEVIN TEAGLE]

I agree with Dr. Cooper. Two months without cahnge is a long time. Take to heart What Dr. Cooper said about doing Warrior Wellness especially with the exercises that focus on the ankle knee and hip. I also agree with . . . well I pretty much agree with Dr. Cooper's approach. Do the Warrior, Do the hydration, and talk to your Doc. I had knee troubles for many years and as a Doctor myself I thought I tired everything. Warrior wellness brought me to my knees, (pardon my pun) and I now am pain free. It however took me about 6 months to achieve complete pain free movement but it was well worth the wait and the journey.

Good health to you.

Kevin Teagle DC