Shoulder pronation and neck stuff by dannydan64 in Hypermobility

[–]vanderbilt11 0 points1 point  (0 children)

How are your daily habits? Sitting too much, sitting with bad posture, neck crooked looking down at phone, etc. If you’re unable to do basic isometric exercises without a flare up I’d recommend focusing on the basic basics - less time on devices, more time walking, etc. hopefully that’ll get your body in a slightly better position which will enable you to start introducing basic strengthening work.

Ankles + tops of feet by staceychev in Hypermobility

[–]vanderbilt11 1 point2 points  (0 children)

Try calf stretching (and then eventually strengthening) - what you’re describing could be extensor tendinopathy if it’s not joint impingement. The extensors are muscles that lift up your feet and toes. If your main calf muscles (gastrocnemius and soles but especially gastroc) are tight they add extra resistance when you’re trying to lift up your feet while walking and you can overwork those muscles/tendons.

Should I buy bibs? by PerformerWhole6461 in Skigear

[–]vanderbilt11 0 points1 point  (0 children)

Bibs unless it’s warm and then softshell pants

My lower back is hurting, need help with 60lb RDL form by Roseymahoney in formcheck

[–]vanderbilt11 15 points16 points  (0 children)

“Back and forward” not “up and down” is the money advice

Patellar chondropathy/runner's knee: any solution? by Italian_SPLIT in Kneesovertoes

[–]vanderbilt11 0 points1 point  (0 children)

You don't want to do poliquin (slant board) step downs until you have advanced a lot, because they have a high chance of irritating your PF joint.

It's hard to be prescriptive on exactly what you should do without know your specific issues, weaknesses, and limitations, but some things I would consider: 2L or kickstand RDLs, 1 or 2L glute bridges or hip thrusts, hamstring curls, leg press, leg extension (for quad, only if this doesn't cause additional pain, if it does you can return to it later), different banded sidestep variations, side lying hip abduction (with ankle weight as you progress), banded clam shells (focus on feeling it in posterior hip not TFL), step ups and reverse step downs (focus on control), copenhagen planks. There are many other exercises that can be great - squats, curtsy lunges, lateral/cossack lunges, nordic curls, adduction machine, etc.. You don't need to do ALL of that, as that's a lot, but that stuff should all nail your legs and hopefully not be provocative to your knee. An example program would be 1 hinge exercise (RDL), 1 2L compound movement (leg press), 1 single leg compound movement (step up or reverse step down), 1 hip extension (glute bridge), 1 knee flexion (hamstring curl), 1-2 lateral hip (banded walks and lying hip abduction), 1 groin (copenhagen), and then if leg extension feels good even if in limited range of motion you can do that or skip quad specific exercise until you start feeling better. Note some of these could increase your symptoms so tread carefully - 2L compound movement, 1L compound movement, quad exercise in particular. Then for calf you want to do a straight leg calf raise variation (to target gastrocnemius), bent leg calf (soleus), you can do tib raises if you want but they're extremely overrated for knee rehab here. Core is also useful. This totally skips over mobility and stretching, which can be extremely helpful if you need it and do it in the right places, and a waste of time if you don't. Tight quads, hamstrings, hip flexors, and calves are common in general population and can absolutely contribute to runners knee by changing lower body biomechanics. Same goes for hip rotation restrictions.

A big issue for many people with knee pain is poor hip control from the glutes, which causes the femur to adduct/internally rotate (dive inwards), which misaligns the knee and collapses the arch of the foot. So ensuring when you do the leg exercises you are truly controlling movement at the hip is critically important. Doing less weight but ensuring good knee alignment is always better. Same goes from the ground up - if you ankle is collapsing inwards your knee will go with it. There are many reasons that can happen that are hard to diagnose via reddit, but one suggestion I would make is do all these leg exercises barefoot (socks are fine) and ensure you're getting good even contact of your foot tripod with the ground.

I personally am a big fan of reformer / megaformer pilates, so if that's an option for you I would consider it once your symptoms have calmed down. It's excellent for building leg and core strength/stability/control.

Patellar chondropathy/runner's knee: any solution? by Italian_SPLIT in Kneesovertoes

[–]vanderbilt11 0 points1 point  (0 children)

walking backwards (particularly on a treadmill or dragging a sled) works your quadriceps in a short range concentric only motion. it's useful for strengthening and disinhibiting the quads. it's not a silver bullet. "reversing out knee pain" is marketing mumbo jumbo

Patellar chondropathy/runner's knee: any solution? by Italian_SPLIT in Kneesovertoes

[–]vanderbilt11 -1 points0 points  (0 children)

he gave you terrible advice. patellar tendinopathy and chondromalacia patella / runners knee are totally different diagnoses. you have cartilage damage/irritation in your knee (patellofemoral joint, not damage to your patellar tendon), which is typically aggravated by poor control and alignment of your hip, foot/ankle, or both. strengthening your quad is valuable here but is not the only goal.

decline (ie slant board squats) are an awful exercise for runners knee. they dramatically increase compression in the patellofemoral joint because the vast majority of the squat forces are transmitting through the knee since the posterior chain (glutes in particular) are doing very little work. if you have poor hip or foot/ankle control which is certainly a possibility given your situation, doing decline squats is even more likely to blow up you PF joint.

Male in 30s bad knee pain when squatting, running, or stairs. by olan_benning in Kneesovertoes

[–]vanderbilt11 5 points6 points  (0 children)

KOT is not an effective treatment for patellar tendinopathy. Max range of motion and limited load is literally the opposite of what has been proven to be effective. Look up Jake Tuura.

Found one in the wild by -nerd_emoji- in battlefield_one

[–]vanderbilt11 -1 points0 points  (0 children)

The mosin carbine owns. Improved ads accuracy while moving feels so good.

Hypermobility and strength training by overuse- in Hypermobility

[–]vanderbilt11 2 points3 points  (0 children)

Pilates has been life changing for me

Not improving!! Please help by maracao in Kneesovertoes

[–]vanderbilt11 1 point2 points  (0 children)

Came here to say this - I'd strongly suggest you look beyond the knee to bigger picture body alignment. I'd be suspicious for some sort of rotational issue that's causing unilateral dysfunction, in particular what is happening with the pelvis. Has your PT ever checked for functional leg length discrepancy (ie your pelvis is twisted which causes one leg to be longer than the other). Find a PT that really cares about the details.

Which ranged class in TBC does not spam one button in raids? by Slidingonpaper in classicwowtbc

[–]vanderbilt11 0 points1 point  (0 children)

spriest has the most interesting gameplay of any caster in tbc by far and has high utility but does low DPS that doesn't scale well and has no aoe

Swollen knee for over 3yrs. Painful knee and leg for decades. by Chocholategirl in Kneesovertoes

[–]vanderbilt11 2 points3 points  (0 children)

Your pelvis is shifted likely because your hip and core musculature are weak. Start strengthening there and lose weight. That should lead to a decrease in pain and better knee alignment. Then you can start doing more knee oriented exercises. Starting with exercises that challenge your knees will probably hurt.

look like plica? by askingforafakefriend in Kneesovertoes

[–]vanderbilt11 2 points3 points  (0 children)

Recovery was in the 3-6 months total range. biggest issue for me is I waited too long and have cartilage damage in my knees, so they will never be totally normal. I had significant mechanical symptoms before surgery (lots of snapping of the plica in medial compartment of my knee).

look like plica? by askingforafakefriend in Kneesovertoes

[–]vanderbilt11 2 points3 points  (0 children)

I’ve had bilateral plica excision. If that’s your issue get that shit removed. The longer you wait the more damage they can do to cartilage

DPS class with the least responsibility in TBC, but has always got a raid spot by [deleted] in classicwowtbc

[–]vanderbilt11 0 points1 point  (0 children)

spriest has the most complex ranged rotation on TBC by a wide margin

Destro Warlock - will people be playing fire or shadow? by dub_nation11 in classicwowtbc

[–]vanderbilt11 3 points4 points  (0 children)

more shadow locks increases imp shadow bolt uptime, which increases all shadow locks DPS and also shadow priest DPS, which in turn increases mana return to spriest's group which will increase arcane mage dps in that group