Re: grinding in both knees
Hi tracy! "Grinding" of your knees are sure disturbing especially when doing your everyday routine most especially when your doing stair climbing, fast walking and jogging. There are many possible causes of the "grinding" in your knees and the major possible cause of it is the Patellofemoral pain syndrome (PFPS). The cause of this syndrome is the poor mechanical alignment of the kneecap on the thigh bone (AKA femur) when the knee cap moves everytime you bend or starighten up your knees. The poor tracking is caused by: 1) weak muscles of the inner side of the thigh, 2) tight iliotibial band (ITB), the cord-like white band on your outer thigh, 3) tight posterior knee capsule (the white covering that connect your knee joint at the back of your knee), 4)tight and/or weak calf muscles and/or hip muscles and/or hamstring muscles 5) flat-footed (absence of the arch located on your inner/medial aspect of your either foot every time you stand with your both feet).
Tracy you may try this regimen at home:
1.) ice for 15 minutes on your knee before and after bedtime.
2. patellar mobilizations 20 repetitions on each side. Follow this link please: sensored://www.cyberpt.com/cptvid13go4.asp
3.quads sets for 10 seconds hold for 10 repetitions , 2 sets.
Follow this link please: sensored://www.cyberpt.com/cptvid17.asp
4. hams sets for 10 seconds hold for 10 repetitions ,2sets.
Follow this link please: sensored://www.cyberpt.com/cptvid18.asp
5. gluteal sets for 10 seconds hold for 10 repetitions ,2sets
Follow this link please:
6. muscle stretchings for 30 seconds hold, 3 reps: follow this link please:
7. ITB stretching for 1 minute, 3 repetitions
follow this link please:
tracy, if symptom still persists please consult your rearest PT or preferrably your doctor. =D
Posted By Painkiller 2010 on May 03, 2010 at 17:36:39:
In Reply to: grinding in both knees
posted by tracy on May 02, 2010 at 11:13:29:
||The Palumbo Patella Stabilizing Brace creates a dynamic, medially displacing force to the patella and allows functional activity while providing stability throughout the full range of knee motion.
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