Knee pain during side splits

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Knee pain during side splits

Postby Kazama » Jul 01, 2009 09:33

My knees are causing me pain around the IT band area when I try for side splits, or side leg raises. It seems very odd to me that this should happen, as the positions required for side splits shouldn't be pulling on the IT band. If anyone has any ideas they would be much appreciated, as this is greatly impairing my flexibility - I can't reach the point in a side split where my muscles contract, and so isometrics are not working for me.

Thanks.

edit: I forgot to mention, I don't think it's a strength issue - I can squat 100kg and deadlift about 130kg so I figure that's probably good enough.
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Re: Knee pain during side splits

Postby Kazama » Jul 06, 2009 06:48

Nobody?
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Re: Knee pain during side splits

Postby CSta » Jul 06, 2009 09:05

See a doctor, physical therapist, or an MAT specialist.
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Re: Knee pain during side splits

Postby Kazama » Jul 06, 2009 11:25

My doctor helpfully said 'I think it's how you were born. Just live with it.'
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Re: Knee pain during side splits

Postby CSta » Jul 06, 2009 11:32

Consult another professional. I wouldn't be satisfied with your doctor's answer. You might find it helpful to read the following article http://www.stadion.com/injuries_models_of_treating.html
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Re: Knee pain during side splits

Postby elskbrev » Jul 21, 2009 17:17

Kazama,

This is, I admit, a shot in the dark, but I wonder if the popliteus, a knee flexor, could be part of the problem. I believe it inserts close to where the IT band attachs at the outer knee. Maybe a medical professional could confirm that.

This knee flexor is responsible for the medial (internal) rotation of the bone (lower leg) toward the center of the body, with the knee bent, turning the leg inward. That's exactly the position the leg would be in for the isometric stretch in the 7 step horse riding stance with feet parallel and toes forward.

Suggest two things:
(1) Analyze your balance of strengths between hamstrings and quadriceps; adductors and abductors.
Yours hamstring-quadriceps ratio is certainly greater than 61% (http://www.stadion.com , article #9). Is it too high? Note, also, that in the Stretching Scientifically DVD, Kurz recommends that you do leg curls in concert with squats and deadlifts to stabilize the knee. So, what are you doing besides squats and deadlifts?

(2) Work on general knee stabilization. Kurz published an excellent article showing exercises for stabilization of the knee at http://www.stadion.com/injuries_kneecap.html .

Best regards,

Cindy
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Re: Knee pain during side splits

Postby Kazama » Oct 02, 2009 13:53

Cindy, thanks for the reply. Sorry I've been so long in returning to it.

Using the exercise on the Stadion page you referred to, where Kurz rotates the leg inwards (as if to see the sole of his foot) if I use my hands to assist my leg in reaching that position, I don't experience any problems. However, when I reach that position using my legs alone (as you're supposed to) I feel some of the tightness on the outside of my knee that I spoke about, and it certainly isn't an easy movement - it feels as if my leg does not wish to bend that way.
Also, the seated butterfly stretch - where you pull your knees out and down to the floor - instantly triggers it, and is probably the most reliable way of doing so.

Does this reinforce your idea?

Thanks again. Any other comments also welcome.
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