agata255

Hi Gabrielle and Connie,

I would like to give you update of my knee and yoga.

So I went to physio and Im doing few stretches and exercises that I will write down for other people. Its helping and its much better, yet it takes time, so I still cant do aerobics and so on.

But good news, I can do yoga. I was doing 2 twice a week hot yoga and it was fine. Except I did excluded an exercise, that I find was not good for my knee : Stand Head to Knee:https://www.hotyogadoctor.com/index.php/yoga-poses/comments-poses/dandayamana-janushirasana-standing-head-to-knee

So here is a list of exercises:

1. Stretching calf muscles
http://www.google.ie/imgres?imgurl=http://healthlivechat.com/fitness/images/stretch_calf.gif&imgrefurl=http://healthlivechat.com/fitness/exercise/stretching.cfm&h=330&w=345&sz=11&tbnid=E4uOPTuSvsIZ5M:&tbnh=115&tbnw=120&prev;=/search?q=calf+stretch&tbm=isch&tbo=u&zoom=1&q=calf+stretch&usg=__9vyBfGZIwkxPvDRUH_XEusq7lMo=&sa=X&ei=C5rNTYaPPMO5hAfAkNn6DA&ved=0CCQQ9QEwAg

with extra touch: the toes curl up, and the feet in more on the outside edge. This way you can really feel the top part of calf. Do it 2x30sec or better 2x 60sec

2. Stretching gluts

In laying position, bent knee, and bring it to the chest. Hold with one hand knee, and the other hand is holding feet. Bring knee more to inside and you should really feel gluts! Hold it for 60sec

3. Stretching IT-band

By the foam roller. I got this one and works really good:
http://physiosupplies.ie/acatalog/Blue_Foam_Roller_15cm_x_45cm.html

You can find also exercises without, but they are not at all close to effect form foam.
On the foam you actually feel pain. This means its working. I could not believe how much it hurt. But fortunately, that was one first time. Next was much easier.
I usually do it 30 rolls.

Here is how to use it:
http://www.youtube.com/watch?v=c9aJtO0VCqw

4. Strengthen gluts

I have 3 exercises here:
– lying on side, one leg bend (the one touching floor), and the other straight, moved slightly to back, move leg up and down. Remember to feel gluts, contract stomach muscles. DO it until you feel pain 🙂
– The same, lying on side, both legs bent in knees. Feet are touching, move one leg up and down, but keep feet together – wow that hurts 🙂
– Lying on back, bent knees, and move your body up, head stays at floor, hold, and down..until pain again:)

Do all exercises every single day!

5. Not doing anything what could bring pain back

For me that was:
– all form of aerobics,
– squats
– bikes
– keeping leg at full extend, so all exercises with straightening quads were gone from my list, as this always trigger pain.

At this moment I have a break in yoga, but will continue from next month. So all is good, but it take time to do it.

Just the last thing is that when I sit down, with my leg straight and relax I can now move my knee cap slightly to left and right. This is how you can see its improving, as before I could not move it at all.

If anybody has any questions Im happy to answer. But I do advise do to go professional, this is just my experience.

Hope that helps and I will keep posted in next month and see how is improvement.

Have great weekend,
Agata

Hi Connie,

Thank you for reply. You are right, I think I need to go to get professional treatment.

I tried the pigeon pose which is rather impossible for me to do…so that could be it! I will work on that.

Regarding the softness…you could be right that this is swelling, but I did had arthroscopy 4 years ago, which was only a diagnosis, and I could see the patella was soft, the doctor showed me how he touched and the patella changed its shaped, was like a jelly. He said this is 1 degree, next ones are when is start breaking and then falling apart…

And I actually can do isometric exercises like moving the leg up and down, just high-impact its not good. That is why I thought yoga would be ok.

Thank you very much for all information and help. I definitely will find some physical therapist near me and get a proper plan.

Thank you again and I will come back if I will heal it to share with other people.

Be well,
Agata

Hi Gabrielle,

This isas Connie said chondromalacia patella. I call it soft kneecap, as when I touch it its like a small pillow, that you can press. Its not bad at this moment. Its getting worse each time I do aerobics, step, roll skates or even cycling. So I dont do anything like that. The knee then go back to normal, but even 1 aerobic class will bring back the softness and sore.

I thought hot yoga will be good, as there is no high impact, but then again not sure is the hot will not be bad for my knee, as when I have soft knee, I put ice and it temporarily helps.

I really want to go back to full health if you know anything? And also if yoga will help…I would love to do it

Thank you for help,
Agata