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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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knee pain
knee pain
p90x knee pain
12/22/12 5:20 AM
Hi. so im doing p90X and plyometrics just kills my knees when i do those jumps and squat runs. Anybody has this kind of problem? How can i bring it with this knee problem?
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RE: knee pain
12/22/12 11:45 AM as a reply to chrty154.
chrty154:
Hi. so im doing p90X and plyometrics just kills my knees when i do those jumps and squat runs. Anybody has this kind of problem? How can i bring it with this knee problem?


Knee problems are very common with any kind of plyometrics, if you are not properly prepared. Unless you injured it, the knee problem is usually caused by petrochemical syndrome....usually a result of muscle imbalances in the hips, adductors, and IT Band. By doing corrective stretching for these areas, you can bring muscle back into normal alignment and this will get rid of pain.

Let me know if you need some help with this....I'll sent you a buddy request.

Coach Jeff
CPT,PES
motivFIT
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RE: knee pain
12/22/12 5:40 PM as a reply to CoachJeffMorgan.
I have a similar problem... I've done P90x for years with only minimal knee issues, but now am doing TurboFire and my knee is killing, as well as my hips, which is new. I would love to hear more about these corrective stretches! Thanks!
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RE: knee pain
12/23/12 8:52 AM as a reply to amandacbb.
amandacbb:
I have a similar problem... I've done P90x for years with only minimal knee issues, but now am doing TurboFire and my knee is killing, as well as my hips, which is new. I would love to hear more about these corrective stretches! Thanks!


Hi Amanda,

It requires the use of a foam roller. The SMR corrective stretching will get rid of the knots in the muscles and bring legs back to proper alignment. You can order a foam roller on TBB. I'll send you a buddy request and then can email you an instruction video my wife put together on youtube.

Jeff
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RE: knee pain
knee pain groin stretches foam roller tight muscles self massage knee cap
12/23/12 10:56 AM as a reply to chrty154.
Hey!

I agree with the advice on the foam roller. I have really tight muscles, especially hip and quad. Another stretch which might help loosen those muscles is:

- From a lunge position, keep your front leg bent, knee over toes and drop your rear leg down to where the knee is touching the ground. I like to put a pillow underneath the rear knee.

- Holding onto something for support (on the same side as the leg which is out front), take the arm on the same side as the rear bent leg, and reach behind (at the same time, bring your foot towards your butt, while keeping the rear knee bent) and grab the rear leg where you can.

- for a deeper stretch, you can lean forward or use your arm to draw the leg in closer to your butt.

- Switch and do the other side. I'd say do each side MAX 2X a day, holding for a MAX of 20 seconds each. Groin stretches would also be useful.


Idea #2
- Try self massage with a muscle ointment for pain. I LOVE Biofreeze. If my knees are really bothering me, I use a Lacross ball. Here's how. Find a chair where you can comfortably place both legs on the ground. I shift the leg I am not massaging underneath the leg I am massaging with both legs straight just to elongate the muscles and relax them. Put cream, oil, or muscle ointment right above your knee. Lightly rub about two inches above and both sides of upper knee cap. Using a little pressure, try to see if you can identify any areas which seem particularly 'hard' or twitching. Using the Lacross ball or your hands or even a tennis ball, roll these areas counter clockwise using a pressure which results in a bearable pain (IE if you are wincing, pull back). If you are using your hands, your thumb or knuckles in a fist will do fine. Don't be afraid to work up the inside or outside of your quad to identify other muscles which might be overly tight.

Idea #3
While you are using rolling, stretching, and or massage to help your knees recover, I would recommend laying off of jumping. I know this is difficult when these programs require plyometrics, but try not jumping as high or bouncing onto the balls of your feet while in a squat position. This way you can still work on fitness without setting your knees further back.

Idea #4...the last, I promise
I run like a duck. My knees LOVE kicking out. Watch yourself walk in a mirror. Do your knees like to point out or in a little? I found that when I started Insanity, my form was so good (IE knees right over my toes) that it really hurt. Why? Because my knees weren't used to being in such a position. Slowly everyday, I try to bring my knees straighter over the toes, but don't drastically force this to happen anymore.


Sorry that this was alot. Sore knees, shoulders, and hips are my speciality....I've had a few surgeries and gone through alot of rehab emoticon
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