I was reading the neanderthal no more articles...

mike456 · 11-27-2006, 07:50 AM

My Kneecaps point forward, not inward or outward, does this mean my femur is not rotated, and is fine? Not the weak glutes causing the knee pain?

My knee caps do buckle in though, and that is what I am trying to fix.

So stretch what? strengthen what?

Promise this is my last thread on this shit, lol

here is a pic of what I mean(2nd one)

**P-funk** · 11-27-2006, 08:06 AM

if your knees are buckling when you squat, walk, jump, etc....then you need to strength your glutes so that your femur can properly adduct and maintain alignment during movement.

mike456 · 11-27-2006, 08:08 AM

Quote:

Originally Posted by P-funk

if your knees are buckling when you squat, walk, jump, etc....then you need to strength your glutes so that your femur can properly adduct and maintain alignment during movement.

if I am just standing, my knees are always buckled inwards, this means something is tight, right?

PWGriffin · 11-27-2006, 08:11 AM

is the second pic internally rotated femurs?

**P-funk** · 11-27-2006, 08:14 AM

Quote:

Originally Posted by mike456

if I am just standing, my knees are always buckled inwards, this means something is tight, right?

adductors, internal rotators

**P-funk** · 11-27-2006, 08:15 AM

Quote:

Originally Posted by PWGriffin

is the second pic internally rotated femurs?

it is adducted....it would be hard to show internally rotated using that stick figure drawing.....but, a lot of times, if you have one you have the other. basically, the picutre is just showing a valgus force.

mike456 · 11-27-2006, 09:18 AM

Quote:

Originally Posted by PWGriffin

is the second pic internally rotated femurs?

no, a pic of internally rotated femurs would show the kneecaps facing inwards, mine face straight, but they are not properly alligned, like the oppisite of bowl-legged

mike456 · 11-27-2006, 09:20 AM

Quote:

Originally Posted by P-funk

adductors, internal rotators

foam roll and stretch the inside of the leg?

wich muscles are internal rotators and wich are external rotators (so I can go on exrx.net and find some stretches)?

thanks P

mike456 · 11-27-2006, 09:28 AM

just did a search

internal rotators: gluteus medius, minimus, tensor fascia latae
- I have to stretch these, or strengthen them?
http://www.realbodywork.com/learn/hip/hip.htm

**P-funk** · 11-27-2006, 09:32 AM

Internal Rotators of the knee:
gracilis
sartorius
popliteus
medial gastrocnemius
semitendonosus
semimembranosus

external rotators of the knee:
lateral gastrocnemius
biceps femoris

Internal Rotators of the hip:
glute minimis and glute medius (anterior fibers)
TFL
adductor longus and adductor brevis
pectineus
medial hamstrings

External Rotators of the hip:
glute maximus
sartorius
piriformis
obturator internus
obturator externus
gemellus superior
gemellus inferior
quadratus femoris

Hip abductors
glute medius (posterior fibers)
TFL

Hip adductors
pectineus
gracilis
adductor brevis, longus and magnus
sartorius
popliteus

**P-funk** · 11-27-2006, 09:34 AM

Quote:

Originally Posted by mike456

just did a search

internal rotators: gluteus medius, minimus, tensor fascia latae
- I have to stretch these, or strengthen them?
http://www.realbodywork.com/learn/hip/hip.htm

stetch.

but strengthen the posterior fibers of glute medius as well as the glute maximus to prevent the valgus force that is happening at your knee.

check your ankle and gastroc and knee internal rotators.

mike456 · 11-27-2006, 09:37 AM

Quote:

Originally Posted by P-funk

Internal Rotators of the knee:
gracilis
sartorius
popliteus
medial gastrocnemius
semitendonosus
semimembranosus

external rotators of the knee:
lateral gastrocnemius
biceps femoris

Internal Rotators of the hip:
glute minimis and glute medius (anterior fibers)
TFL
adductor longus and adductor brevis
pectineus
medial hamstrings

External Rotators of the hip:
glute maximus
sartorius
piriformis
obturator internus
obturator externus
gemellus superior
gemellus inferior
quadratus femoris

Hip abductors
glute medius (posterior fibers)
TFL

Hip adductors
pectineus
gracilis
adductor brevis, longus and magnus
sartorius
popliteus

wow thank you for that list, gonna save that

so tight= adductors, internal rotators of knee and/or hip

weak= abductors, external rotators, again knee/and or hip?

your the man P!

EDIT: OH SORRY DIDNT SEE YOUR POST

fUnc17 · 11-27-2006, 10:23 AM

http://www.robertsontrainingsystems.com/articles.html

I recommend Get Your Butt In Gear, Part I and Get Your Butt in Gear, Part II

mike456 · 11-27-2006, 11:10 AM

is there a name for this imbalance, so I can do some research?

**P-funk** · 11-27-2006, 11:27 AM

Lower extremity Postural Distortion, aka Pronation Distortion Syndrome, is chacterized by

knee flexion, internal rotation and valgus (knock-kneed) during movement. As well as foot pronation and knee collapsing during squatting or lunging movements. The heel also can come off the ground during squatting movements.

mike456 · 11-28-2006, 04:38 AM

http://en.wikipedia.org/wiki/Genu_valgum

mike456 · 11-28-2006, 01:50 PM

damn my knees are fucked up again, it was definitely caused by my stretching yesterday, must of stretched the wrong muscle... The first stretch I did, I put the inside of my foot on a high table, so that my legs looked like a right angle, I felt this in the inside of my thigh, than I did the same thing but on the outside of my foot on the table, I felt this on the outer thigh...
wich one should I stop doing?

**P-funk** · 11-28-2006, 01:52 PM

Inside of your foot on a high table? I can't even picture what you are talking about?

mike456 · 11-28-2006, 01:55 PM

kind of like this: http://exrx.net/Stretches/HipAdducto...atedGroin.html

but I was standing on one leg, and instead of the back of my foot on the table, I put the inner side of my foot on the table.

standing on one leg with the other leg placed on a high table, with the nside of my foot making contact with the table

**P-funk** · 11-28-2006, 01:59 PM

what the hell were you trying to accomplish?

what muscles were you looking to stretch?

mike456 · 11-28-2006, 02:05 PM

Quote:

Originally Posted by P-funk

what the hell were you trying to accomplish?

what muscles were you looking to stretch?

I felt the stretch on the inside of my hip, from my knee up

Think it was the Biceps Femoris, Long Head

mike456 · 11-28-2006, 02:06 PM

Quote:

Originally Posted by P-funk

stetch.

but strengthen the posterior fibers of glute medius as well as the glute maximus to prevent the valgus force that is happening at your knee.

check your ankle and gastroc and knee internal rotators.

check there tightness?

**P-funk** · 11-28-2006, 02:10 PM

yea, see if you are tight there.

As far as telling you which stretches you should be doing it is impossible since I am not there to show you how to perform them or to even know what needs to be stretched.

Did you go to the athletic trainer at your school?

mike456 · 11-28-2006, 02:16 PM

Quote:

Originally Posted by P-funk

yea, see if you are tight there.

As far as telling you which stretches you should be doing it is impossible since I am not there to show you how to perform them or to even know what needs to be stretched.

Did you go to the athletic trainer at your school?

wich muscles do bow-legged people have to strengthen? wouldn't those be the muscles I have to stretch?

you have to make an appointment to meet with him, and only kids that are on a school team can do so, I have never seen him in the building...

**P-funk** · 11-28-2006, 02:18 PM

Quote:

Originally Posted by mike456

wich muscles do bow-legged people have to strengthen? wouldn't those be the muscles I have to stretch?

you have to make an appointment to meet with him, and only kids that are on a school team can do so, I have never seen him in the building...

Haven't we gone over this a million times?

Look to strengthen your glutes, which abduct and externally rotate the femur and prevent the knee from going knock-kneed.

mike456 · 11-28-2006, 02:22 PM

Quote:

Originally Posted by P-funk

11-27-2006, 08:06 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	if your knees are buckling when you squat, walk, jump, etc....then you need to strength your glutes so that your femur can properly adduct and maintain alignment during movement.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-27-2006, 09:28 AM	#9
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	just did a search internal rotators: gluteus medius, minimus, tensor fascia latae - I have to stretch these, or strengthen them? http://www.realbodywork.com/learn/hip/hip.htm
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

11-27-2006, 09:32 AM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Internal Rotators of the knee: gracilis sartorius popliteus medial gastrocnemius semitendonosus semimembranosus external rotators of the knee: lateral gastrocnemius biceps femoris Internal Rotators of the hip: glute minimis and glute medius (anterior fibers) TFL adductor longus and adductor brevis pectineus medial hamstrings External Rotators of the hip: glute maximus sartorius piriformis obturator internus obturator externus gemellus superior gemellus inferior quadratus femoris Hip abductors glute medius (posterior fibers) TFL Hip adductors pectineus gracilis adductor brevis, longus and magnus sartorius popliteus
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-27-2006, 10:23 AM	#13
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	http://www.robertsontrainingsystems.com/articles.html I recommend Get Your Butt In Gear, Part I and Get Your Butt in Gear, Part II
	Strength Edge

11-27-2006, 11:10 AM	#14
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	is there a name for this imbalance, so I can do some research?
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

11-27-2006, 11:27 AM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Lower extremity Postural Distortion, aka Pronation Distortion Syndrome, is chacterized by knee flexion, internal rotation and valgus (knock-kneed) during movement. As well as foot pronation and knee collapsing during squatting or lunging movements. The heel also can come off the ground during squatting movements.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-28-2006, 04:38 AM	#16
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	http://en.wikipedia.org/wiki/Genu_valgum
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

11-28-2006, 01:50 PM	#17
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	damn my knees are fucked up again, it was definitely caused by my stretching yesterday, must of stretched the wrong muscle... The first stretch I did, I put the inside of my foot on a high table, so that my legs looked like a right angle, I felt this in the inside of my thigh, than I did the same thing but on the outside of my foot on the table, I felt this on the outer thigh... wich one should I stop doing?
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

11-28-2006, 01:52 PM	#18
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Inside of your foot on a high table? I can't even picture what you are talking about?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-28-2006, 01:55 PM	#19
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	kind of like this: http://exrx.net/Stretches/HipAdducto...atedGroin.html but I was standing on one leg, and instead of the back of my foot on the table, I put the inner side of my foot on the table. standing on one leg with the other leg placed on a high table, with the nside of my foot making contact with the table
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

11-28-2006, 01:59 PM	#20
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	what the hell were you trying to accomplish? what muscles were you looking to stretch?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-28-2006, 02:10 PM	#23
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	yea, see if you are tight there. As far as telling you which stretches you should be doing it is impossible since I am not there to show you how to perform them or to even know what needs to be stretched. Did you go to the athletic trainer at your school?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book