Way back when I started seeing a physiotherapist, my biggest complaint was my knees. However, my shoulder that became a frozen shoulder and torn rotator cuff trumped the knee issues. But now that the shoulder is in good shape and I know how to keep it that way, we are finally returning to my knees.
Step one: assessment that confirms the crunching and grinding I hear when I bend is not normal. To do: book an appointment with my doctor to see about getting a proper assessment for arthritis.
Step two: test the muscles surrounding my knees to figure out what else is going on. The constant quad and IT band pain are also not normal, and they are impeding my ability to stand up unassisted, or even use the stairs comfortably.
Diagnosis so far? Quads that are massively overcompensating for my underperforming glutes. So tight, in fact, that my quads are pulling my kneecaps up and out of alignment. they are probably a significant factor in causing my bunions, too.
My immediate future looks like a lot of clamshells using a band, leg lifts slightly to the back to engage and strengthen my glute and hamstring muscles.
There will also sessions with a rolling pin, and just hanging around with my leg elevated behind me to stretch out those quads.
So far, my lifts are very tiny. Sometimes it feels like I am only thinking about lifting the leg, not moving at all. But my butt has definitely been engaged!
What do I hope to achieve? Deeper pliés in dance class, a decent flutter kick when swimming, and knees and feet that don’t hurt every time I move. Honestly, I would settle for the last two.
