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In #2 below, when you say bend the second leg, does that mean the knee is up
or down on the ground?
----- Original Message -----
From: "Jeffrey J. Olson" <firstname.lastname@example.org>
Sent: Friday, February 27, 2004 2:53 PM
Subject: Re: [pct-l] Knees
> One of the most important preventions of knee pain is stretching. I know
> the presenting problem happened quickly, and now is chronic.
> While it may be tendon or meniscus, a cheap way to rule out the knee as
> source of trouble is to stretch and loosen the gluteous minimus, maximus
> I went to a sports doc at the University of Washington student health
> center. I should have known he would head me in the right direction when
> saw three magic wands in his tongue depressor jar.
> He pushed and pulled, looked, and prodded for a half hour. Finally he
> "Jeff, your problem is tight buns." I laughed and tell the story to this
> What he did was give me two exercises that cleared up my knee pain, which
> included swelling and hobbling after hard exercise.
> 1. The first exercise is to lie flat on the floor and put your lets up
> against a wall. The legs should be straight. When I first started this,
> couldn't get my butt closer than six inches to the wall. The point of the
> exercise is to just hold the position. There might be a little pain, but
> shouldn't be much. As the butt and back of the legs relax, you can scoot
> toward the wall. Avoid the temptation of bending the knees to get closer
> the wall. Do this four or five times a day for five minutes or so. I did
> them for two weeks and my knee pain went away.
> 2. The second exercise involves sitting on the floor, pulling one ankle
> underneath your opposite thigh up against the butt. Bend the other leg
> and put your foot on the outside of the underneath leg. You'll really
> it in the muscles across the hip. Hold the knee to as much a vertical
> position as possible. Keep the back straight and butt cheeks flat on the
> floor. If this is practically impossible sit on a pillow and raise
> up a couple three inches. Hold the position for 30 seconds or longer, and
> then do the other leg. I think he told me to do a set of three for each
> leg, four or five times a day.
> This cured my knee pain in two weeks. I went back to him a year later
> complaining of foot pain - I thought it was plantar fascitis. He asked
> long I'd done the exercises he'd given me and I said two weeks. He said
> another week or two and the foot pain would have been cleared.
> Apparently my knees were doing a lot of the work the gluteus and
> were supposed to do, and weren't built for it. Hence the chronic pain and
> I routinely do these exercises in the morning and after a day's hike. I
> feel the pain and tenderness build if I don't.
> Jeff Olson
> Laramie WY
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