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In article <Pine.GSO.4.58.0402142116460.2650@roger.ecn.purdue.edu>, Rajeev Tirumala Pakalapati
<pakalapa@ecn.purdue.edu> wrote:
> Hi, Has anyone here have much experience with Quad tendinitis? I have been struggling with this
> injury on both my knees for more than 4 months. The last couple of months I have been doing PT
> (leglifts with 10lb weights on my foot) and stretching (quad, hamstring, and calf muscles) pretty
> regularly but am not improving. I would love to hear your experience and/or what you did to fix
> the problem. Thanks, Rajeev
\\
Rajeev,
Check out http://www.mindfulness.com/of5.asp
Once you've loosened the quads, you find that the stress on the patella tendon will diminish or
disappear.
Also massaging out the hamstrings will assist.
While I prefer to use a piece of PVC to lay my quads on, this is what Chris Jain had to say:
> The second picture at http://www.mindfulness.com/of5.asp where the people are on hands and feet
> with the quads across the lower railing of a hand rail would be a way to massage out the quads.
> You can use a rolling pin on the ground or a piece of PVC, inch and a half or two inch. Most of
> the weight is on the forearms and toes and knees. Gradually you allow the railing/rolling pin/PVC
> to sink into the quads as you relax and allow the quads to let go but taking weight off the
> forearms and toes and knees. Do it lovingly and gradually.
Great web site Ozzie!
I find that rolling my quads, calves, hamstrings, etc. really helps. But what seems to work the best
for me is a 4 inch think foam roller. For example, see
http://www.smiweb.org/guides/pdf/roller_guide.pdf . After my first foam roller wore out, I got some
pieces of PVC and also tried using rolling pins, railings, etc. because I wanted something cheap
that didn't wear out, but my experince has been that it is harder and less comfortable to use that
kind of stuff. And its easier to overdo it if you're not careful. So my foam roller gets used and my
pvc pipe mostly collects dust.
The foam roller also works great on the back (I don't like the pvc at all for this.)
One of the downsounds of using the foam roller is that you need a relatively clean area of
floorspace and also its a bit bulky. So while the foam roller works great at home, it really isn't
an option in a parking lot, gym, etc. I'm thinking of trying one of those "the sticks" for this. Any
comments on those? Looks pretty much like an overpriced rolling pin to me, but I tried using a
*real* rolling pin and the wire axle wasn't strong enough for handheld use and started bending
(though it does work on the ground similar to the pvc). Yeah, I know I can look for railings, curbs,
etc. but I MUCH prefer anything that rolls to something static.
Chris
In health and on the run,
Ozzie Gontang
