Knee tendinitis - elliptical trainer OK ?

"luc wastiaux" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Hello, I have knee tendinitis, so until it goes away I have given up on running. Is using the
elliptical trainer OK ?

thanks.

--
luc wastiaux - [email hidden]

Why not compensate for the soreness by developing the leg and go running? In the meantime,
crosstrain by all means that do not aggravate.

See:

Links: clinicalsportsmedicine.com24c.htmOpen ↗
emedicine.comtopic96.htmOpen ↗ aafp.org2012.htmlOpen ↗
barefootscience.neta cover.htmlOpen ↗

Causes: road camber, overstriding, insufficient recovery, relatively weak VMO (quadricep that
crosses the knee joint medial to the patella) and other asymmetries, high impact running form, wrong
shoe choice,. . ., as well as structural anomalies.

BTW, the weak VMO, vastus medialis oblique, that leads to improper patella tracking and soreness,
usually responds well to simple physical training. A shallow(short-arc) one-legged squat, building
up to two sets of 60 reps seems to emphasize the VMO the most.

From: emedicine.comtopic96.htmOpen ↗

Physical Therapy: Conservative treatment is successful in 80% of cases. The goal of treatment is to
control the symptoms. ? Start by having the patient modify his/her activity level. Decrease
activities that increase patellofemoral pressure (eg, jumping, squatting, kneeling). Gentle
eccentric loading activities may be initiated. ? Apply ice for 10-15 minutes, 4-6 times per day,
especially after activity. ? Increase muscle strength, especially VMO, with short-arc quadriceps
sets, knee presses, isometric quadriceps sets. Biofeedback may aid in teaching recruitment of the
VMO. ? Improve flexibility of the hamstrings, vastus lateralis, and iliotibial band. Stretch tight
retinacular structures. ? Initiate proprioceptive exercises. ? Ultrasound or phonophoresis may
decrease pain symptoms. ? A patellofemoral brace with a patella cutout and lateral stabilizer or
McConnell taping may improve patellar tracking and provide stability through augmentation of
proprioception. See: clinicalsportsmedicine.com24c.htmOpen ↗ ? Provide arch supports
or orthotics to correct foot malalignments. [And why not use off the shelf inserts, since there is
very little science to it anyway?] Recreational Therapy: Avoid exacerbating activity (eg, deep knee
bends, stair climbing, hiking). Initiate a home therapy program of flexibility, strengthening, and
proprioceptive exercises. Eccentric loading activities may be initiated.

Re: "Pain behind the knee cap in runners is often treated with special inserts in shoes. When you
run, you land on the outside bottom part of your foot and roll toward the inside. This causes the
lower leg to twist inward at the same time that the knee cap is pulled by the quadriceps muscle in
the opposite direction. This causes the knee cap to rub against the long bone of the upper leg.
Special inserts can be placed in running shoes that limit rolling in of the foot and prevent knee
cap pain. "

The typical prescription of orthotics includes too little attention to other factors that may be
more important and needs to be part of an integrated approach not done in isolation.

Causes: road camber, overstriding, insufficient recovery, relatively weak VMO and other asymmetries,
high impact running form, wrong shoe choice,. . ., as well as structural anomalies.

BTW, the weak VMO, vastus medialis oblique, that leads to improper patella tracking and soreness,
usually responds well to simple physical training. For some, spinning helps; however, a shallow(short-
arc) one-legged squat, building up to two sets of 60 reps seems to emphasize the VMO the most.

From: emedicine.comtopic96.htmOpen ↗

Physical Therapy: Conservative treatment is successful in 80% of cases. The goal of treatment is to
control the symptoms. ? Start by having the patient modify his/her activity level. Decrease
activities that increase patellofemoral pressure (eg, jumping, squatting, kneeling). Gentle
eccentric loading activities may be initiated. ? Apply ice for 10-15 minutes, 4-6 times per day,
especially after activity. ? Increase muscle strength, especially VMO, with short-arc quadriceps
sets, knee presses, isometric quadriceps sets, and straight leg raises with the leg externally
rotated. Biofeedback may aid in teaching recruitment of the
VMO.? Improve flexibility of the hamstrings, vastus lateralis, and iliotibial band. Stretch tight
retinacular structures. ? Initiate proprioceptive exercises. ? Ultrasound or phonophoresis may
decrease pain symptoms. ? A patellofemoral brace with a patella cutout and lateral stabilizer or
McConnell taping may improve patellar tracking and provide stability through augmentation of
proprioception. See: clinicalsportsmedicine.com24c.htmOpen ↗ ? Provide arch
supports or orthotics to correct foot malalignments. [And why not use off the shelf inserts,
since there is very little science to it anyway?] Recreational Therapy: Avoid exacerbating
activity (eg, deep knee bends, stair climbing, hiking). Initiate a home therapy program of
flexibility, strengthening, and proprioceptive exercises. Eccentric loading activities may be
initiated.

clinicalsportsmedicine.com24c.htmOpen ↗ emedicine.comtopic96.htmOpen ↗
aafp.org2012.htmlOpen ↗
barefootscience.neta cover.htmlOpen ↗

In article <[email hidden]>, luc wastiaux

Quoted message said:

Hello, I have knee tendinitis, so until it goes away I have given up on running. Is using the
elliptical trainer OK ?

thanks.

Check out mindfulness.comof5.aspOpen ↗

Roll and massage out your quads to release the tension on the patella tendons.

In health and on the run, Ozzie Gontang Maintainer - rec.running FAQ Director, San Diego Marathon
Clinic, est. 1975

Mindful Running: mindfulness.commr.aspOpen ↗ faqs.orgrunning faqOpen ↗

luc wastiaux <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Hello, I have knee tendinitis, so until it goes away I have given up on running. Is using the
elliptical trainer OK ?

thanks.

Only your knees can answer that question. Try it and see.

Ted Bundy said:

luc wastiaux <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Hello, I have knee tendinitis, so until it goes away I have given up on running. Is using the
elliptical trainer OK ?

thanks.

Only your knees can answer that question. Try it and see.

After discussing it with a doctor, it was concluded that I should not attempt running or the
elliptical trainer a week or so before going skiing, so I'm going to give swimming a shot tomorrow.

--
luc wastiaux - [email hidden]