Two months ago, I developed ITBS, or runner's knee. I've been running on bad terrain, and also played Chen-style taiji too vigorously (excessive force put into stomping with bad shoes). The physiotherapist has given me exercises that have not paid off at all. Addressing anyone here, I wonder if you know some exercise that strengthen the vastus medialis and that stretch the iliotibia band on the lateral side (this tightness makes the knee luxate to the outside of the leg, tracking badly).

you probably have inflamation in under your knee-
try 800mg of Advil 3x a day it works well and wont hurt your stomach.

Also- straighten your leg and dig your fingers deep into the back of your leg behind your knee- a diagonal muscle in there can get knotted and restrict the petela from moving properly.

Aside from that- an excersice I find useful is: with the feet/knees together- knees bent- hands resting on top of knees (no pressure from the hands)- circle the knees in one direction slowly and smoothly several times- before circling them in the opposite direction. Keeping the entire sole of both feet on the ground through out the movement will help lubricat the knee and helps with knee flexibility.

Also- in general you never want to let your knees go past the root of your toes- to get a feel for that- stand facing a wall- with your toes touching the wall- then squat down till your knees almost touch the wall (if the knees touch the wall- they've past the toes).

If you work at that- you can squat all the way down (butt on heels) and back up to standing without your knees touching the wall.... that'll greatly improve hip and knee flexibility.

I hope that helps,
Shane

I friggin' hate friggin' know-it-alls!

friggin',
Bob#2

T, from what I understand, damage to joints cannot be reversed, but one can strengthen the muscles around the joint to help cushion shock. I have the same problem with my knees, and I have found that (for me, anyway) including lots of body-weight lunges in my conditioning has helped immensely.

Glucosamine and Condroiton (spelling?) have been show to rebuild joints.

Is that by injection, or a series of injections? Is it expensive? That shark cartilege stuff is supposed to be some kind of scam. I recall hearing a few years ago about doctors growing someone's joint tissues in a lab and reintroducing it back into that person's damaged joint, but I haven't heard anything more about it.

Apparently there have been scientific European studies that demonstrate that Glucosamine and Chondroitin do have a "re-building affect" on cartilidge if that is the cause of the chronic pain/stiffness and don't just act as placebos the way many such products do.

I have been taking them for my osteoarthritic hip and there seems to have been some improvement since I started.

While not as expensive as other treatments; the cost of taking such pills in the recommended dosages on a daily basis are not negligable either. In addition, over-the-counter medications are rarely covered by medical insurance plans.