always stretch up to your pain limit. But stretching really helps with the microtraumata. They help pull the fibers in line and prevents them from sticking together (which is what they do when they are inflamed).
I only know some Dao Yin Yoga, never did Indian Yoga. Try knee-heel seating, then just go lie down (on your back) slowly while your knees and feet stay on the ground. Understand what I mean. You could increase the stretch by changing to W-seat (sit in between your feet while your knees are on the floor, if you can), and then go lie down on your back like in the previous exercise.
No, you don't need to see some doctor; all they do is inject you with crap. Avoid those things at all cost. They just weaken you. Yes you will feel no more pain but it takes away much more than just pain.
What do you mean, your knee pops? A patellatendon does not pop like that? Do you mean your patella is subluxating or what (that hurts!!! but not anymore if it became habitual. Is that the case with you?)
i am big on well ventilation. my dad got chemical poisoning on the job, and has been on disability ever since (15 years+). plus i am straightedge. i make sure to never inhale fumes. so we rule out the overexposure to painting. no one is too young to have an overuse injury. I have been through many injuries that I was "too young" for. (hernias, "borderline glaucoma", etc.)
I rode my bicycle everyday 12-24+ miles, I also lifted for legs constantly (remember my squats everyday). imagine standing on a ladder 3 stories up, balancing on one leg leaning hand over your head, holding a paint can in one arm extended out, and the other hand painting. now do this for 5 hours straight without a break. I worked 8-12 hours everyday. and even on my days off. i simply overused my arms and legs. then I lifted at the gym everyday after work. and even at home.since my arms were screwed up, i decided to lift for legs. but i only focused on calves (since they were underdeveloped), i didnt work on quads. and all that muscle/tendon pulling in one direction obviously did some damage. I also hxc dance like crazy. so imagine tons of spinkicks and jumps, hitting stuff with my arms. its like aerobics X 1000.
I know what the problem is, it was overuse, and not having a balance between rest and activity, and one muscle group and its reciprocal.
I have stopped painting and my arms are getting better. soft tissue injuries like this take 6-8 weeks to heal minimally.
so it takes time and patience. nothing is seriously wrong.
Heyutang wrote:most definitely you will see some improvements. Keep your diet alkalic so the inflammation has less chance to prolific.
All the best!
is this what your PT said? Or is it your obervation?the only problem is that my tendons are still shortened
Hard for me to tell what it is with certainty. You should ask your PT about this. If it is your patella (I doubt that), that's more serious. I think however it is your tendon fascia latae that "pops" over your caput fibulae (the fibula head, at the lateral side of your knee). This is nothing to really worry about. Does it hurt? But ask your PT, I can't see your knee from here.whenever i bend me knee past a 90 degree angle (heel towards hamstrings), right above my knee cap it "pops" on the lateral side.
not sure what movement you are describing here. Flexion of the arm? Or supination/pronation of the forearm. Ask your PT what exactly is popping.I also still have the "popping" of my epicondyle in my arm, when i try to add weight and go through its range of motion. (90 degree angle, etc)
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