Movements are a wee bit uncomfortable. Just started assisted movements out of the sling and range of motion was pretty terrible in a couple of directions. Wasn't even able to lay flat on the table.

Aggie Derelict I am , in Week 8 of shoulder rehab for Bankhart repair seeking advice for exercises/stretches to increase range of motion and strength. Thanks in advance.

Thanks for this thread.

About a week ago, I started getting some soreness in my right quad after my long run (16mi progression run). It has stayed sore since that run but the pain mostly goes away when I run (but will return after sitting at work or after I wake up in the morning). I have been trying to foam roll and theragun, plus doing stretches for my hips.

I'm in the middle of marathon training (Oct 3) but there has not been a significant increase in mileage due to a very deliberate base building cycle leading into the marathon cycle.

Any advice?

Your doc prescribe PT?

In the muscle belly or the tendon?

Muscle, I believe. It is right in the dead center of the front of my quad

Keep ruining. Get some bodywork to help along the way.

aggiederelict said:

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Your doc prescribe PT?

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Yes. I only have 8 sessions left. Seeking a second opinion on how common it is for insurance to extend sessions as well as any advice on on ways to increase strength and range of motion.

I work in EMS and trying to be back on the truck by September 1st.

How many sessions was your original prescription? Two sessions a week for six weeks?

03_Aggie said:

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How many sessions was your original prescription? Two sessions a week for six weeks?

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I am going once a week to extend visits as long as possible. I do the exercises 5-6 days a week.

Complicating factor is I work in EMS and for me to be back on the truck takes a lot longer versus someone who needs to just be able to perform office work.

So I actually had my 6wk post op follow-up today and he pretty much told me the order of operations is continue range of motion first and when that is good then strength training follows.

Have a follow up in 8wks which is when he assess progress and we'll discuss whether or not PT is still necessary or if I'm good to continue on my own. I did ask about PT as I thought the initial prescription was 2x a week for six weeks but he said it's good all the way through my, essentially, 14 week follow up.

I'm not a PT but thought I'd share given I too am going through fun shoulder rehab also.

I was diagnosed with insertional Achilles tendonitis about 3 weeks ago. I have been going to PT for 2 weeks now and my Achilles/heel are more swollen and sore than when I was first diagnosed.

The PT is having me do eccentric heel drops and calf stretching. However, I am seeing research that this may help other types of Achilles tendonitis but could make insertional tendonitis worse.

I have mentioned the swelling and soreness, so he told me to scale back the full eccentric drops to every other day but keep doing calf stretching.

I want to be a good patient but I am wondering if we are going down the wrong path (especially since my goal is to get back to running as soon as possible). Should I keep following his advice or discuss alternatives with him? I don't want to question him (since he is the expert) but I am concerned by the lack of progress (and increased swelling/soreness).

Eccentrics are usually for more chronic tendonitis not really tendonitis. I would back off noticeably on the exercises. I would get some hands on work on the calf and foot and go from there.

If it's reactive tendonitis (relatively acute, painful) then eccentrics are not really the answer.

You want to decrease forces and compression of the tendon, sometimes even a heel lift temporarily is good. Decrease plyometric, aggressive workouts and don't do anything to further irritate the tendon (frictions, needling, eccentrics). You start with unloaded activities like biking, total gym if you have one. You want to work above (the calf soft tissue) and below (the foot joints/muscles) as derelict said. Steroids actually good if it is a reactive situation. That said local injections have shown to increase likelihood of a rupture. This is the order I was taught in my manual therapy courses and I find it to be the most current evidence and helpful for exercise in addition to hands on manual techniques:

1. Isometrics
2. Concentric/eccentric (isotonics)
3. Heavy load eccentric
4. Plyometrics

Thank you both for your expertise

aggiederelict said:

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In the spirt of giving back, I would like to offer up some good physical therapy advice to those who are dealing with an injury.

All serious inquiries and not serious inquiries will be considered. This has been an interesting Health and Fitness year to say the least.

I have the pleasure of being both a healthcare worker and a business owner in 2020. But i always make a point to give back in any way I can.

Fire away. Would be glad to help.

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When I exert myself pulling a heavy load backward (think heavy wagon) or I run backward, the back of my knee begins to hurt and makes it hard to continue run or work for a while. Any ideas what that might be about?

Yea, I got a question.

How's the new baby?

Any old hamstring injury? What about if you squat in a really deep position? Any popping or clicking in the knee? Any sense of giving way?

Getting bigger every day. Eating like a champ. Thanks again for the diapers.

aggiederelict said:

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Any old hamstring injury? What about if you squat in a really deep position? Any popping or clicking in the knee? Any sense of giving way?

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On occasion, my knee will click but no sense of giving way.

Could be a hamstring issue or a meniscus problem. Anything else recreate the pain?

Nope, just that sort of movement. It's pretty strange. I can run a marathon just "fine" but running backwards or pulling backwards and then the back of my knee hurts.

I would welcome some advice for the best exercises/routine to strengthen my hip. I am a former (slow) runner but the past few years I have been unable to run (or even walk a long distance) without significant left hip pain. I went to an orthopedic surgeon for a consult and he spent all of five minutes with me and said the problem was a "severely weak" left hip.

He had me lay on my side and try to do a leg raise against resistance he created with his hand. Right side was no problem - I pushed his hand up quickly. Left side, I could not push up AT ALL - no strength and quite a bit of pain. He referred me to PT but I figured out that my health insurance didn't cover much so I've let it go due to expense. I really want to fix the issue and be able to run again.

Also in case it helps, I can recreate the pain while sitting still doing nothing. If I clinch my left glute pretty hard/tight, my left hip feels like a knife is going through it

Thanks,

Brandt '92
Oldag92 at gmail

Start with these and let me know how the go.

You have any recommendations for an upper trap "strain"?

Doing a new workout program and have all sorts of new exercises mixed in so I can't really isolate the underlying cause. The pain is not fun. As in I can't turn my head quickly for a day or two.

Chin to chest and moving my head the other way helps a lot but just curious if you have any other recommendations?

Sounds more like a neck issue than an upper trap strain, a strain isincredibly rare in my experience. Look up a Theracane on Amazon and order one. Great for these kind of issues.

Makes sense. Thank you!

OP, is this thread still open?
I did something to my left shoulder doing deadlifts, not a lot of weight, maybe 190, a couple of months ago. Have had some restricted movement and kept working out, avoiding lifts that caused pain. Finally went to doctor and it's a partial rotator cuff tear. Questions:
1. Can I keep working out, with lighter weights and avoiding some exercises?
2. I found some rotator cuff injury exercises onlne, can I do those or is PT the only option?

Doctor gave me two recs for PT, one being his son, which I thought was a little odd.
Thanks in advance

1. Yes you can keep working out. Might need to back down quite a bit. Multiple partial tears or just one?
2. What exercises did you find online? Do you mind sharing? You can email at ben@axiompt.com and I would be glad to help.

I do find it odd that he tried to send you to his son for physical therapy. Where are you located? I can help find you a good PT if the exercises don't do the trick.

Link to exercise regime sent. I'm in Austin.

Potcake said:

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Link to exercise regime sent. I'm in Austin.

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AD is in Austin. You are always free to choose where you do your PT at.

I'm pretty certain I have IT band syndrome in my left knee. I've been training for a Marathon and no IT band problems until 2 weeks ago. I was doing a 15 mile long run and both knees started hurting a little around mile 8. The pain in my right knee went away within a few miles, but the left knee just got worse. At mile 14.5, the pain in my left knee was bad enough that I couldn't run any more and started walking. After walking for a minute or two the pain was gone and I started running again. I only ran ~1/4 mile before the pain was too much to keep running. I should add that I had run several runs of 10, 12, and 14 miles in the few weeks prior and a 1/2 marathon with no IT band pain.

I googled my symptoms and came up with IT band syndrome. I found a youtube video that suggested foam rolling the TFL, glute max, vastus lateralis, and hamstring. I rolled those muscles for 4 days before my next run. I didn't feel much rolling the glute and hamstring, but my TFL and outer quad felt tight when I rolled them. I set out for an 8 mile run and didn't experience any significant pain in my right knee, but the pain in my left knee slowly built until I couldn't continue running after 6.5 miles. Again, almost as soon as I stop running, the pain goes away. when I try running again, I can't go more than ~1/4 mile before having to stop for pain again.

I kept rolling and tried running again a week later only to make it 4 miles before having to stop running for pain.

I found this youtube video a couple of days ago that focuses on the glute medias and I have started doing these excercises.

Do you have any stretch, roll, or exercise suggestions for dealing with IT band syndrome? Any other suggestions for getting back to running without intolerable IT band pain? The marathon I'm training for is 11/7.

At this point I would recommend seeing a physical therapist to get some treatment before the race to get you in a better spot. Where are you located? I like the idea of hip strengthening if in fact that is an issue you have. Hard to tell without seeing you.

A lot of things to consider:

1. Your running form
2. Your choice of running shoes
3. Your overall volume and progressions
4. Joint mobility and assessment from the hip down to the foot.

I agree with everything noted.
I've dealt with ITBS during marathon training and I know it's super frustrating. I did have success cross training on ellipticals, stationary bikes, and one of those running trainers. Kept me moving, pain free, while I addressed the main issues with my form to prevent a recurrence (mine was my glute med).

Thanks AD and zach. I'm in Midland. I'll try to make an appointment with PT for Monday.