Adarq.org

So after running on Sunday the lateral knee "pain" was back. I say "pain" because it didn't really hurt much, just a discomfort more than anything. It was most noticeable at around 45-90deg of weight bearing knee flexion (i.e. didn't hurt when extending and flexing the leg w/o load). Not quite as bad as previously but still there. I could pinpoint the exact tenderness to a spot where the tibia and fibula join. Just decided to bite the bullet and get it checked properly by a physio, found one nearby that wasn't too expensive. He did all the structural knee tests on both knees and said I was fine, no obvious cartilage or ligament damage. After a few more tests he decided it was proximal tibiofibular joint pain, which apparently is a pretty rare and often missed cause of lateral knee pain. Turns out the tender popliteus muscle I discovered a few weeks ago was an indicator. He did some pretty intense trigger point work around the joint and it feels a lot better now. I'm gonna see him a few more times to get it ironed out but I think it will be a minor thing now I know what it is and I can keep working at it.

Physio said I should keep doing what I'm doing but cut out depth jumps and jump squats for this week until I see him again. So I'll just add an extra week onto this block (provided this goes away quickly of course).

Gym:

Foam roll warmup/activation

Plate swing: warmup, 1x8@5kgs, 2x8@10kgs, 1x8@15kgs

RDL: Warmup, 3x3@120kgs

TKEs: 2x20/leg@15kgs

UB, core

BW: 78kgs

Following on from the plate swing discussion, I tried using the smaller 10kg plate which I can hold horizontally and control better at the top. Not surprisingly it felt a hell of a lot better and more like a true KB swing. The 15kg plate is just too awkward to hold comfortably and I have to take a stance that is too wide so I don't smash my legs on the downswing. Maybe I should buy my own 15kg KBs...

One thing i've recently been doing when my knees feel wonky is doing a compression around the muscles near the knee. I just wrap some rubber bands fairly tight around my calves and hams/quads for about 1 min, do a bit of a stretch to fill the area with blood, then move my way down the leg. Makes my knees feel good. Something to try perhaps, it's pretty amazing how good it feels in an instant. People use rubber tubing from bicycle tyres, i just use my bands.

Yeah sure sounds good. It sounds like something I read in Supple Leopard. I just need to get some decent bands already! I should have them already because I know they'll be really helpful, but just haven't got them yet out of sheer laziness.

Quote from: entropy on October 09, 2013, 08:12:25 am

One thing i've recently been doing when my knees feel wonky is doing a compression around the muscles near the knee. I just wrap some rubber bands fairly tight around my calves and hams/quads for about 1 min, do a bit of a stretch to fill the area with blood, then move my way down the leg. Makes my knees feel good. Something to try perhaps, it's pretty amazing how good it feels in an instant. People use rubber tubing from bicycle tyres, i just use my bands.

huh, cool.

replacement for voodoo from supple leopard

Gym (two days ago):

Really weird thing happened here. My knee was still feeling a little sore but overall pretty good. I'd been working the back of my knee a bit with a softball and it felt better than in previous weeks. Got to the gym and was doing warmups when my right hip started seizing up, kind of like what I imagine sciatica feels like. Quite painful, it got to the point where I couldn't really do anything without it shocking me so just did some quick pullups, DB shoulder press and some core and left. Was pretty pissed off. But weirdly, the next morning it was basically gone, no pain whatsoever  . First training session where something like that has happened.

Track:

Felt OK from the bizarre incident couple days before. I felt pretty good today.

Warmup, jog etc.

3x50m

1x100m

1x150m

2x10 pogos/tuck jumps

2x5 DL bounds for height

BW: 77.8kgs

<a href="http://www.youtube.com/watch?v=yfpl2BNBrGk" target="_blank">http://www.youtube.com/watch?v=yfpl2BNBrGk</a>

I got the 100m filmed and timed it at 12.1 (head starts moving at 2.2 sec and cross the line at 14.3 sec). Not bad. Now I can put something on the rankings thread! I slowed down a lot across the line and my technique got a bit sloppy. Speed endurance still needs a lot of work obviously. Hopefully should improve a lot once I finally start 2x/week track. My DL bounds still need work. I really lose height after the first jump.I want to throw the power jumper in there but not sure I should do it with average form.

My knee feels a little bit sore at times right now but it's much reduced. Hoping with continued treatment it goes away for good.

Wow... that's awesome

Bittersweet with the gym closing but it's great that you got your own equipment.

Which athletics club are you training with?

Melbourne Uni, but I don't think I'll actually train with them very much. I'd prefer to just do my own sessions because they train fairly late during the week. I go there for work and usually finish by 4:30pm, they start training at 6pm but I like to head home before peak hour (live about 40 mins away on PT at the moment). So I'm happy enough just doing my own thing at the track near my house, if I move closer next year then I might think about training with them, it is better in the long-run to have a group and have that competitive feeling during training.