Author Topic: right knee twist?sprain?  (Read 1743 times)

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PointerRyan

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right knee twist?sprain?
« on: May 04, 2012, 06:47:28 am »
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Hey peeps well after warming up , i felt some right hip buggine as well as knee while doing my sprint warm up (40percent,60percent both 10m, then 90percent 20m),. I stil lfelt that buggin feeling after the 90percen,t so did some stretches for quads,  glutes, calfs, still didnt help. tried doign soem low peterson step ups, no help. raised my knees to 90degree angle, and jsut extend it and ascend like doign a leg extension, pain still didn't go away. went inside sat for a little while, as i got up, the second my legs are fully extended, below the external sides of my knees hurt like hell. it was a really sharp pain, tried walking, pain felt there every stride.  So i'm calling it off for today

i was thinking when i was massaging my calfs, especially the external side, kinda pressed it a little too hard and hurt a tiny bit, c ontinued pressing it but i doubt that could've provoked this injury.


anybody got this before?

thanks

TheWoppity

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Re: right knee twist?sprain?
« Reply #1 on: May 04, 2012, 11:33:53 am »
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This is a fairly common nagging injury, most likely caused by a muscular imbalance in the illiotibial band (IT band) that runs along the outside of the leg between the hip and knee.  Its mostly a running injury, so it makes sense that it happened during your sprints.  Read a little more about it here:

http://runnerscorner.com/injuries/help-fix-it-band-knee-pain-muscle-imbalances-technique-etc/

Basically, rest for a day or 2, however long for the acute pain to subside, and the stretch and foam roll the IT band as much as you can.  This should relax the muscle to the point that it is no longer pulling against your knee, giving you pain.  The best IT band stretch is something like this:

<a href="http://www.youtube.com/watch?v=c9aJtO0VCqw" target="_blank">http://www.youtube.com/watch?v=c9aJtO0VCqw</a>

Good luck

PointerRyan

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Re: right knee twist?sprain?
« Reply #2 on: May 08, 2012, 11:43:55 pm »
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well my legs recovered the net day, went to gym ramped up so a set of 5 could do 92.5 pretty well.

Well yeah thanks man i probably gotta go harder on rolling that muscle. I've been doing that first stretdh. added the 2nd one he showed. thank alot man:)