Quote (Bourse @ May 30 2017 01:35pm)
Hello Mr. Raynor, hope you're having a great day.
I got a tendinitis in the right knee that really started to appear progressively and slowly. I worked out because at this particular moment it was not to a point where it hurt much. When I arrived home and my body temperature cooled down and everything, it really started to hurt, and the next day I was not able to walk. It healed very fast tho, two days later there was only little residual pain left. Been more than a week now, and the residual pain is still there.
I've made research and apparently it could all be linked to my glutes not being solicited enough and them being weak, along with weak hamstrings and poor hip mobility, which then affected the knee. My QL is also very tight and sore and has been for months and months now. I've been working on strengthening glutes/hamstrings in isolation with a few exercises I found on Youtube for this particular matter, along with foam rolling the quads and calves.
So my question is, should I also foam roll my ass and hamstrings, or just keep strengthening them and stretch/foam roll the rest? Am I even doing things right? My goal is to fix QL being super sore/tight all the time, and getting my knee healthy again
Somehow I feel like when I foam/stretch my ass, my QL starts to feel a little more sore immediately.
Any help is appreciated, thanks :) :D :P
EDIT:
Of course I know RICE will help with the knee, but I'm looking at the long term solution here. I worked out like an idiot for several years and have created many imbalances in my body, trying to reverse all that. To help clear things up, summary of what I feel in mah body:
-Tight hips
-Tight quads/calves
-Tight/sore QL (even when resting, it keeps cracking too)
-Weak glutes/hamstrings
What I been doing:
-Foam rolling quads & exterior of hips, along with calves
-Foam rolling QL (with a tennis ball)
-Stretching quads/QL/obliques/lats (I feel like my QL being tight affects all the way up to my lats, they're tight most of the time too)
-Massaging knee
EDIT 2
pls help ill find fg somehow and dn8
xoxoxoxo
related to this, I still can't squat with weight, knee hurts too bad
what exercises can I do to work my legs that wouldn't hurt the knee? I tried lunges, leg press, both hurt :(( Deadlifts feel fine, so I'm doing a decent volume of it, works my posterior chain just fine, but I have no "pressing" movement of the legs of any sort right now in my training
also, do you have any exercise recommendation to strengthen those bitch knees of mine pls? Thank you very much sir, you are the best