Building up the actual muscle groups which support the knee joint using knee exercises is undoubtedly extremely essential in protecting your knees from harm and also from knee pain.

Weak muscles are not able to effectively support the knee and also absorb shock prior to it reaching your knee and the additional stress placed on your knee may cause injury to the components of the knee joint. Strengthening exercises could make your muscles tight, therefore always combine strength knee exercises with stretching knee exercises.

Stretching the particular muscle groups which support the knee together with knee exercises is without a doubt very crucial for protecting against injuries. Supple muscles are usually not as prone to injuries as tight and constricted muscles. Tightness of the muscles coupled to the knee joint could pull the knee out of alignment.

HOW DO KNEE EXERCISES HELP STRENGTHEN THE KNEE

Whenever undertaking stretching knee exercises, always be very careful to proceed gradually and not overstretch. You don’t want to tear a muscle.  You should increase the duration of the knee exercises bit by bit to avoid overuse problems as well as knee pains. You must be patient. You will see success.  Muscle strength must be increased steadily.

Whenever muscles, ligaments or tendons are stressed above their limits, incredibly small tears develop. This is normal, and as all these tears repair, your muscles in fact end up larger, stronger and more powerful. These tiny tears must be given enough time to mend or serious complications can develop.

Try to avoid exercising the identical muscle groups 2 days in a row in order to give your body enough time to recover. Carrying out knee strengthening exercises up to four times a week will usually be ample. However, you can do you stretching knee exercises more regularly than that.

HOW TO MINIMIZE PAIN CAUSED BY KNEE EXERCISES

The idea is always to protect against injury along with knee pain, and not to contribute to it. Don’t dismiss pain or muscle soreness. Pain is your body’s way of safeguarding you from injuring yourself even more. It’s not at all abnormal to experience minor stiffness as well as aching of your muscles that might last up to a day after working out. However barely being capable of moving for a few days following exercising indicates you have overdone it. It’s sometimes difficult to recognize when to stop when you are doing your knee exercises.

Sometimes, the aches won’t start until a couple of days after. If it does, you will certainly get a better understanding of your personal body’s limitations.  If you have overdone your own knee exercises, rest is very important. When it comes to painful muscles or tendons, applying ice packs can really help minimize swelling and inflammation and also soreness and should help accelerate recovery. You should be free of any knee pain before returning to your knee exercises program. Having said that, gently working the painful muscles can sometimes help reduce muscle pain.

IF UNSURE ABOUT YOUR KNEE EXERCISES, WHAT SHOULD YOU DO?

If you are suffering from knee joint pain or perhaps a knee injury or reduced movement in your knee joint and are not sure which particular knee exercises will suitable for your condition, consult a doctor or physical therapist who can easily evaluate your condition and provide you with an individualized treatment or exercise regimen.

www.youtube.com/watch?v=z4nsy6NjRjw

Knee pain is a very common problem that not only affect athletes but many ordinary people as well and doing exercises for knee pain can be very beneficial.  In this article I have outlined some basic exercises to help reduce knee pain.

Knee Pain Exercises

As we all know, we should be doing some form of physical exercise each and every day to maintain a healthy body and also to help reduce the chances of joint injuries.  However, sometimes injuries do happen and we need to reduce knee pain.

Although exercises are usually used to keep your body fit they can also be used to help reduce pain.  Properly done and with professional guidance exercises can be very effective in treating injuries, especially joint injuries and for rehabilitation following knee surgery.  The reason for this is that they help strengthen the muscles and ligaments around the joints thus making the joints more stable.

What to do for knee pain?

This is also relevant to the knee joint and doing exercises for knee pain can be very effective in reducing the pain.  But what is the best exercise for bad knees?  The simple answer is there are many depending on the of knee injury.  Here are three simple knee pain exercises.

Knee Exercise Number One

This is a very simple exercise for a bad knee.

While keeping your body straight, put your left leg forward and bend both of the knees.  Hold for a couple of seconds and then slowly straighten the knees.  Do the same with the right leg.  This is not only a good exercise to help knee pain but also helps to strengthen the thighs.

Knee Exercise Number Two

While lying on the floor and using a towel underneath your thighs to act as a support, stretch both legs out and keep them on the floor.  While keeping your legs straight, slowly raise one foot about 6 inches off the floor and hold in that position for 5 to 10 seconds.  Now slowly lower your foot back to the floor while bending the knee.  Repeat this exercise a minimum of 10 times for each leg.

Knee Exercise Number Three

This may exercise is a little bit more complicated but is very effective.

Again lie on the floor but this time bend your knees so that the soles of the feet are flat on the floor.  Now while sucking in your belly button and clinching your bottom, slowly raise your body off the floor and point it towards the roof.  Hold that position for about 2 to 3 seconds and then slowly lower your body half way back to the floor.  Repeat this exercise remembering three main things:

• Keep Your Tummy Sucked in.
• Keep your bottom clenched.
• Don’t lower your body completely to the floor.

Start by doing 5 to 10 of this exercise for knee pain and slowly increase the number of sets.

Although these exercises for knee pain are quite simple, if you do them regularly and slowly increase the number of sets of each they can be very beneficial in helping to reduce knee pain.

www.youtube.com/watch?v=A7gPajdzje0

Knee Pain is a very common pain specifically for athletes, muscle builders and individuals getting old are the ones more prone to this condition. There are numerous medical remedies accessible to knee pains however they come with particular negative effects too. Heavy medicines and surgeries are recommended by doctors for knee pains. There is no doubt that usually surgical treatments and heavy medications are vital in the event that pain is being caused of a serious injury or disorder. However, for minor knee pains there are natural remedies that you can make or use if you do not want to go for medications.

Pain in the Knees

Natural Knee Pain Cures

Here are some of the best natural cures for knee pain that have been utilized over time by people to relieve it.

Using cactus marrow to the knee. This is the very best natural knee remedy you will ever get to know about. All you have to do is to get a cactus plant and peel it until you get the inner marrow of it. After you have the marrow the following thing you need to do is to warm the marrow on a frying pan without any oil.

Only put the marrow in the pan and toast it a lttle bit then right away take the warm marrow and apply it to the knee area and cover it with a clean cloth or bandage. Make certain when you cover the area it doesn’t get any air. Remove the covering after 45 minutes and wash the knee with warm water.

Ingesting cactus marrow. If you can’t apply cactus marrow to your knee then try eating it. This isn’t a remedy that will instantly treat the Knee Pain however after some time it will. This solution is for individuals who go through from frequent knee pains. All you need to do is to take cactus marrow and roast it with some essential olive oil and sugar or anything else to make it tasteful. Upon having the roasted marrow ready, try consuming one or two spoons of it after for every 6 hours.

Do exercises and massages. If a person suffers from continuous Knee Pain then you ought to exercise your knees regularly. Furthermore, it is necessary to ensure that while doing exercises you aren’t hurting your knees. Massage therapy are very helpful in reducing knee pains. Try making use of warm almond oil when massaging your knee and after the massage make sure you cover it up for some time.

www.youtube.com/watch?v=qJQz3FlTUqg

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The best way to recover from knee surgery is to undergo a specific regimen of knee rehab exercises.  Knee rehabilitation exercises are normally commenced shortly after your knee operation whether you had arthroscopic knee surgery, partial knee surgery or total knee surgery.

IMPORTANT -- Do not commence any knee rehabilitation exercises without the guidance of your orthopedic knee surgeon or medical practitioner.

Exercises After Knee Surgery

www.youtube.com/watch?v=FN2JbqHellI

www.youtube.com/watch?v=IC80_IQ1L0U

Knee Rehabilitation Strength Exercises

Electrical muscle stimulation (EMS), also known as neuromuscular electrical stimulation (NMES), Transcutaneous Electrical Nerve Stimulation (TENS) or electromyostimulation uses an electrical current to stimulate your muscles. The impulses are produced by a device and delivered through electrodes that are placed on the skin near the muscles that require stimulation. The impulses mimic the impulses generated by the brain to stimulate muscle tissue. The result of stimulation is the toning and strengthening of muscles.

How EMS Works

EMS devices have become quite popular in sports injury rehabilitation. When a person has a muscle injury, the electrical current produced by the EMS machine stimulates the muscles. This stimulation triggers repairing of the muscle tissue.

Electronic Muscle Stimulation Devices produce electrical signals that stimulate the nerves. The devices are normally connected to the patient through electrodes that are held in place with adhesive. By placing the pads on a certain set of muscles, and then sending the impulses via the EMS unit, the muscles will react by contracting and relaxing. The resulting contractions are much like the contractions that take place during regular exercise.

Depending on the area that requires treatment, a practitioner can switch the voltage for different pressure points on the muscle. The low voltage reduces pain and stimulates the muscle tissue. EMS devices help stimulate muscle tissue that may not be affected by regular exercise routines. They will stimulate damaged muscle tissues resulting in repairing, toning, and strengthening of the damaged tissue. Wherever the tissues are damaged, EMA devices will stimulate the fibers to various degrees and patterns. These patterns will create a different response from the contraction. Programs are designed to improve exhaustion resistance, endurance, and promote muscle healing. The purpose of using EMS on athletes is to shorten recovery time so they can return to the sport.

Benefits of using EMS Devices

When using EMS devices, the repair process is much quicker because nerve and muscle tissue are able to recover faster after an injury. The rehabilitation process is reduced so the athlete is able to return to the sport much sooner. The treatment is much less painful so the athlete is motivated to concentrate on the healing process. If treatment takes place right away, an athlete has a better chance of avoiding a long term injury. This will keep the athlete positive during the rehabilitation process. Because the devices are very light and battery-operated, they can be taken almost any place. As well, it is an effective tool for people who have a long term injury. If someone spends a great deal of time in bed, a condition known as muscle atrophy will take place. This condition occurs when the muscles begin to waste. Electrical muscle stimulation is an excellent and efficient way of maintaining muscle integrity and strength.

The electrical muscle stimulation device is normally used by a professional medical practitioner. They know exactly where to place the electrodes in order stimulate the correct muscle fiber. An untrained individual may use the device improperly which could add further trauma to the injury. As well, the FDA states that EMS devices should not be used on children and should be used in accordance with their intended use.

People who use the for purposes other than a sports injury do so for stress and relief from minor pain such as muscle and joint aches, to enhance their fitness program, strengthen muscles, and improve their appearance.

Most people who have received EMS treatment find the process helpful and relaxing. Electronic muscle stimulators are a great way to promote muscle healing, control pain, and tone and strengthen your muscles.

Technorati Tags: physical therapy, rehabilitation, strengthening

Ankles are a much neglected subject. People do not think about their ankles or their feet. I think the ankles will become a significant component in the coming years in regard to rehab, injury prevention and sports performance. In addition, I believe the ankles will become a major factor for everyone in achieving a pain free and functional body. the issue is why?
Well, the feet, ankles and calves are the foundation of all movement.

for example, let’s take a look at the knees. The knees are a stable joint which implies they aren’t meant to move. When the knees are not stable, they can tear, which is a common and significant injury ( ACL, and so on. It is completely a fact that the general public have intensely tight hips from all the sitting we do and you would do well to stretch and strengthen your hips and glutes for correct movement and posture. for now, we are just going to target the ankles.

If it is not from the ankles, it has to be from the knees and you definitely do not want that. You see, the knee are what I call a dumb joint. They just do what the ankles and hips tell them to do.

Of course ankle sprains are extremely common ( up to 25,000 a day in the usa alone ), but that isn’t the whole story. Weak and immobile ankles put the knees and low back in jeopardy as well . Just think of it like this : you’re a tree and your ankles are your roots. If they’re crooked or feeble, the rest of the tree is in big difficulty.

i recommend the H.E.M. System for ankles ( see below ). It has got a full rehabilitation program to help people who have sprains heal in about a week and a full prehab program to help folks with puny and immobile ankles get back to full functional health. It does not need buying any equipment which I believe makes it more realistic for you to resume doing the exercises. Look, your ankles are really crucial and by working on them, you’ll find that other stuff ( postural issues and pain ) will get miles better simply because you’ll walk and move way easier and naturally. I think of it like this – right now, you are walking in ski boots. After a fortnight of working with the H.E.M. Give it a go.

click here to learn more about H.E.M. For Ankles and Sprains.

Take a moment to think throughout your day about how many repetitive motions you make with your lower arm. Typically we make a lot of repetitive motions with our forearms and elbows in almost every activity we do. When you consider how active we are with our arms you can begin to understand the immense amount of pain you might experience if you had any type of injury in that area. If you have noticed that you experience symptoms that are reminiscent of chronic ankle ligament instability, there is a way to protect yourself despite your physical ailment. Wearing an ankle brace during sports and other strenuous activity can help solve the problem. The medical community usually treats ankle sprains with air splints or air casts. The Aircast Air-Stirrup is one of the most common models used to heal sprained ankles. Severe ankle sprain recovery is made easier with the Air-Stirrup because its design allows it to be worn over socks and inside shoes .

As stated earlier unless accompanied by pain then a popping sound is perfectly normal, however if there is pain then it is often an indication that the anterior cruciate ligament (ACL) has been torn. ACL maybe torn in two pieces or there might just be a partial rip, the extent of damage will determine treatment implemented. The knee joint comprises not only bones but also several tendons and muscles. Under increased tension brought on by physical activity or trauma these tendons may become inflamed, torn or degraded. When this occurs it is said that one has knee tendonitis. Ligaments are used to connect one bone to another. in the knee there are four main ligaments, on the outside of the joint there are the medial collateral ligament and the lateral collateral ligament, both purpose is to provide stability and limit sideways movement. On the interior of the joint there are the anterior cruciate ligament and the posterior cruciate ligament.

The first symptom exhibited by individuals with jumper’s knee is pain at the bottom of the knee cap; this may be followed by swelling. As the condition progresses individuals may experience pain and stiffness after exertion and in some cases calf weakness. In extreme cases grinding sounds can be heard and swelling occurs in the knee. Most experts agree that four to six months is the normal amount of recovery time for this type of injury but indicate that conditioned athletes may be able to return to normal activity within a 3 months period if they work hard to rehab their injury. Few children think far ahead into the future. Understanding that dieting and exercise now will lead to a lower weight in the future is difficult to grasp. For this reason, kids have trouble sticking to a diet. But no child should be panting after running to first base or be unable to play a game of tag with peers. The good thing is that parents love their children, are dedicated to them and as such .

Read about Home Remedies and Home Remedies for Joint pain

I recently had a sports injury in which I tore my anterior cruciate ligament. I have never felt that much pain in my life. Every movement which required use of my knee was excruciating. Apparently, the anterior cruciate is among the most important structures in the knee because it provides 86% of restraining tension to the joint. The ACL has mechanoreceptors that are sensitive to all knee movements and are important to trigger the muscle reflex actions. This would explain why I had such painful aching in my whole leg not just my knee. Apparently a torn ACL is actually referred to as an ACL deficiency, and affects timing of my knee muscle contraction. My body was trying to compensate for the ACL deficiency by using other muscles, namely my hamstrings. My hamstring reflex contraction has lengthened, and now my knee has limited anterior tibial displacement. In other words, a torn ACL affects the whole leg and can lead to some very serious long term damage.

I have been booked for surgery, but in the meantime I wanted to stave off fatigue, and stay somewhat fit. I was referred to a physiotherapist by my surgeon. He suggested I use a knee brace. It was explained to me that one of the most important factors of sports medicine and rehab management is the use of braces and supports to prevent injuries and further existing ones. It can be used in conjunction with a rehabilitation program that incorporates strength training, flexibility and activity modification. It can provide mechanical protection to the knee area and stability to the joint while I am putting pressure on it. Since the goal of my physiotherapy is to strengthen the muscles around my knee to make up for the absence of an intact ACL, I took his advice very seriously.

Knee braces are made from combinations of metals, foams, plastics, elastic materials and straps. Each brace has a specific purpose.

- A prophylactic brace is designed to protect the knee from injuries in contact sports. A simple brace which is made of neoprene and elastic, it is easily found in most pharmacies and sport stores.

- Functional braces give support to knees which have already been damaged, or injured. These are mostly neoprene and elastic, and can be found online and in medical supply stores.

- Rehabilitative braces limit the knees movements while it’s healing, and offer stabilized knee support. It has metal bars to keep the knee from experiencing any torque while healing. Must be fitted properly when purchasing.

- Unloader/offloader braces provide relief to arthritis sufferers and consist mostly of neoprene.

For my particular needs, I was told I needed a rehabilitative brace to provide control and protection before and after knee surgery. Rehabilitative braces are used more than functional and prophylactic braces combined. They are used only to protect injured ligaments and control knee flexion and extension angles during the healing process. These braces are cost effective, especially compared to casting. They allow easy access for treatment and monitoring; their large frame limits excessive movement and sends a message to others to avoid nearing that area. Furthermore, they allow for my therapist to adjust range of motion based on my rate of healing. Rehabilitation braces help my physiotherapist keep pace with the ever changing healing process.

I have been using my brace in conjunction with physiotherapy for a month and the pain is already better. The first 10 days were very difficult, it hurt and I had to apply ice to the area and stay off it in order to allow the injured ligament to reattach to the bone. After a few weeks I was allowed back in the gym with my brace and my therapist, and have begun strengthening exercises. I have no range of motion even after such a short athletic interval. I am not to put excessive weight on that leg while exercising, so I have started swimming and walking in my own time, always with my brace. It is the most important investment I have ever made. I intend to be physically fit my whole life, and will probably need to continue using my brace in order to not hurt my ACL again. That’s okay with me. Whatever works, I say.

It is that time of year again when many people go skiing and snowboarding only to return as ‘patients’, following a variety of different injuries.  The two sports are quite different and so are their injuries.  We shall look at a knee injury common in skiing, an ankle injury common in both sports and a wrist injury common in snowboarding.

Knee injury – Anterior Cruciate injury

What is the injury
The Anterior Cruciate Ligament (ACL) joins the ends of your thigh bone (femur) and your shin bone (tibia) together, and through little strain gauges within it, helps your brain understand the amount of pressure going through your knee.  This allows your brain to make reflex decisions about how much muscle strength to switch on to protect your knee when you’re skiing.  Sometimes when your muscles are weak, you are untrained or if you were to hit a mogul abnormally, this usually efficient process doesn’t work and you get injured, sometimes tearing or rupturing your ACL.  When this happens you will often hear a snap or tear in the knee and immediately know that it ‘went’.  Your knee will usually swell and it often becomes difficult to take weight through your knee too due to pain and also because it feels unstable.  Sometimes this injury will require surgery.

How it is treated
Acute  As with any acute traumatic injury, Rest, Ice, Compression and Elevation (R.I.C.E) can be useful. While there is swelling in the joint, a compressive knee brace can help reduce the fluid build-up and also protect it while it is vulnerable.
Brace/support – Compression Cold Therapy - Cryo/K

Rehab  Once the swelling has gone down you can start to think more about getting the knee stronger again and to start to use it more normally.  At this time its really helpful to use a Rehab-type brace to provide extra protection while you are starting to put the joint under more controlled pressure and also to keep the swelling in check.

Brace/support – ACL/PCL Functional Knee Brace
Part number: CIFK

Prevention For a period of time after your injury it is often advisable to wear a sports brace to provide support as you build back into skiing again.  It is important that the brace is not too cumbersome so as to prevent freedom of movement and also not being too supportive to prevent the muscles from learning how to work properly again.
Brace/support – CoolMesh Hinged Patella Control Support
Part number: MPHK

Exercise tip
During the acute phase it is important to rest the joint so it has time to recover, but it is also important to keep it as mobile as possible.  Getting the balance right between the 2 is crucial to a quick and effective recovery.  Sitting on a friction-free surface like a wooden floor and slowly bending and straightening your knee can be very helpful if your knee is stiff, gradually increasing the range as you work at the exercise.

Ankle injury – Achilles Tendon rupture

What is the injury
Although over the last 20 years the number of ankle injuries have reduced while skiing and snowboarding, they can still occur, even inside a protective ski or snowboarding boot.  One example is a ruptured Achilles Tendon (AT), particularly common if you are male and over 40, when the tendon tends to weaken anyway.  The AT is part of the calf muscle and its job is to push you forward when you walk and to help control the landing when you ski or snowboard.  If the landing is ill-timed or awkward then you are more at risk of rupturing your AT.  You will often know if you have ruptured it from a sharp stabbing pain at the back of your leg near your heel, people typically will feel like they’ve been shot.  This means you will not be able to walk and when you are lying on your front you will not be able to point your foot.  This is a very serious injury and

needs to be managed quickly and correctly to get you back skiing or snowboarding again.

How it is treated

Acute – very early on a decision needs to be made whether you will need surgery or not, and your background and sports intensity and frequency will have a bearing on the right decision for you.  As with all soft tissue injuries Rest, Ice, Compression and Elevation (R.I.C.E) is helpful while this decision is being made.  Your medic or therapist will supervise this but if surgery is not required in your case, then you will need a brace that completely fixes your ankle and stops it from moving.  This may allow the 2 ends of the AT to knit together again. 
Brace/support – CRYO/A – Compression Cold Therapy

Rehab – Once the AT has started to knit together (with or without surgery), then you must start to use it again and gradually build up its strength and mobility.  At this point a support to allow controlled movement while still offering some protection is important.
Brace/support – AAB

Prevention – The best way to prevent this injury is to have great calf flexibility and strength.  If you perform a sport that requires a lot of jumping or landing your AT should be quite well prepared for skiing and snowboarding. 
Brace/support – Stirrup Ankle Brace with Air/Gel Pads
Part number: AGSAB

Exercise tip
Calf stretching with your knee bent and straight is important to regain the full bend in your ankle again.  Also your calf strength must be regained quickly too.  Sitting with a weight on your knee while raising your heel up and down will help to strengthen the right muscles.  Try putting the balls of your feet on a 2” block, this is will increase the stretch at the bottom of the movement.

Wrist injury – Dislocation of the carpal bones in the wrist

What is the injury
The carpals are the small, delicate bones at the bottom of your hand where it joins your wrist.  They can be dislocated by a heavy fall while you are snowboarding, and can very painful indeed. It is initially hard to tell the difference between this dislocation and a fracture.

How it is treated
Acute – Make sure its a dislocation of the carpals and not a fracture by seeing a doctor and getting an x-ray. Assuming its a dislocation then it should be protected by using a firm brace and the R.I.C.E method.
Brace/support – CoolMesh Wrist Palm Brace
Part number: MWP

Rehab – when you have clearance to do so, you need to start to gently mobilise the wrist by doing specific exercises which you will be shown by your therapist.

Prevention – People often find that a support to help you return to snowboarding gives you the confidence to start to use it again yet still provide some help until its stronger.
Brace/support – 3D Wrist Palm Support With Gel Pad – FKW – BB
Part number: BM/EWB

Exercise tip
A good one to start with when you are ready is to hold your hands up in front of you with your palms facing each other as if you were praying, with your fingers pointing to the ceiling.  Keep your arms still and elbows as high as they will go.  Keeping your hands together, slowly turn your hands so your fingers are pointing away from you and then towards you.  Start slowly and gradually increase over the coming weeks.

For more information about Pain Control and to purchase a knee support

Visit http://www.paincontrol.co.uk

One of the meaningful work I do as a personal trainer and strength and conditioning coach in Singapore is helping people recover and rehabilitate (rehab) from various types of pain, dysfunction and injuries at our facility, the Genesis Performance Center.

Now, we are NOT doctors. If a car runs over you, please do NOT drop by.

For instance, if a 130 kg opponent tackles you on the rugby field and twists your knee so you damage your ACL. You should go for surgery!

****As soon as possible.****

But once you are done with surgery, what next, usually, a patient will go for some physiotherapy, but what next?

You are not fully well yet you are not injured enough to have more doctor visits.

The next step in fact is to remove the weakness that is usually the cause of the injury to begin with.

To do this, make sure that your rehab program (once your knee moves without sharp pain) includes important exercises like split squats, full squats and exercises to strengthen the hamstrings such as deadlifts and leg curls.

However, keep in mind that surgeries are unnecessary for most knee injuries.

First of all, get a few different doctors to read your MRI. Reading one is a skill and its a subjective skill. And doctors have (it’s not their fault – reading these is hard) given different opinions on the SAME MRI given some time between readings. I would go for 1 MRI and 3 doctor’s opinions.

Next most injuries can be fixed with some soft tissue work and some strengthening. ACL tears are probably the only one that really needs surgery. And if you do get surgery get a doctor that will NOT take the ligament graft from your hamstring.

The hamstring is VERY important in knee stability because it actually wraps around the knee joint. So don’t let it get even weaker (it’s possibly why you got injured in the first place).

One of the most common problems I work (surgery free of course!) with is scar tissue on knee connective tissue.

The symptoms are:

* Pain inside the knee especially climbing up and/or down stairs
* The same pain when walking up or down slope
* The pain comes on and off – it does not improve and it does not get worse.
* The pain is worse on days after you do “start/stop” activity like badminton, basketball and so on.

How do I know so much about this? I had this problem myself! And soft tissue work by a strong therapist was the only way it got fixed. And it bothered me for years! Experiencing that pain for real, for yourself, teach the best way to fix it right!

Nobody can train well when they are in pain. So in general…

* Fix the pain
* Train hard
* Prevent the injury from happening again.