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I've been seeing some folks dealing with running and knee issues. And, we all know there can be a dozen reasons why one's knees are acting up that have absolutely nothing to do with the knee. The stiffness and pain unfortunately just ends up there. In my case, I had a double whammy with the 70.3 build.
The MS impacts the muscles in my right leg to such a degree, it puts pressure on my IT band. I can actually press on my IT band around the hip joint and make my whole leg stiffen! When the weather is humid...forget it! So, the IT band issue is unfortunately chronic and I do daily stretches to deal with it that are really helpful. I also slather that leg in CBD lotion, which keeps the pain and stiffness at bay so that cycling and running or doable
The first link here are stretches I used every single morning to release the pressure in my knee from the IT Band.
https://www.verywellfit.com/iliotibial-band-stretches-2696360
The second link is for the roaming knee cap I had for decades and didn't really address until I started training for the 70.3. These exercises were an absolute game changer and a bit disconcerting all at the same time. I was religious about doing them for the first half of the build and I also taped the knee cap with K tape so that I could keep it in place while the PT exercises developed those muscles in my inner knee to keep the knee cap stable.
I don't feel sensation the way that most folks do and I can tell ya there were days and weeks where it actually felt like bone and muscle were shifting around in there. I prayed daily I wasn't injuring anything and just followed the tips, suggestions, and exercises to a T! It was about 6-8 weeks in when I started to notice the knee felt very stable. It didn't stiffen behind the knee cap when I ran and it felt better to run without the tape.
By the end of the build, it wasn't even a thought and my right knee feels more stable than it ever has for half my life! My IT band still smarts, but there's nothing I can do about that because it's related the damage done in my central nervous system.
This last link below is a pdf. for the "floating knee cap" issue. Apparently, it's a VERY common issue for runners new and old. Oh, and I dropped my running volume in the first 4 weeks of as was recommended and then slowly started to increase again.
Link to pdf for floating knee cap exercises: Hope this helps!
https://www.thephysicaltherapyadvisor.com/wp-content/uploads/2014/12/Patellar-Femoral-Pain-Syndrome-Rehabilitation-Exercises.pdf
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 Comments
I cannot for the life of me figure out why you don’t show up in my feed on a regular basis. Anyways, commenting for the algorithm because I saw those same folks with knee issues. For those that don’t know K take, it’s kinetic tape and can work wonders. My knee issues go all the way back into my teenage years and pushing too hard even then. But exercises and walking backwards of all things really does help. Women are more prone to knee injuries than men and it’s all about building stability into the muscles around the knees to protect it. Hope that’s enough words to pop this back up into the main feed, my friend. Keep going!
30 Sep 23 by member: Katsolo
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Did you find that CBD ointment is very helpful? It is always seemed a particularly expensive but because of all the medications they have me on and seem to be adding more everyday I'm not supposed to be taking any sort of ibuprofen or Tylenol of any sort according to my optinurologist. But there are some significant concerns for rheumatoid arthritis due to the swelling and pain in my joints which continues to grow now it seems with time or perhaps increase medications. Due to having MS I can't take a lot of the medications that they would normally give an individual who has rheumatoid arthritis is apparently they conflict the only solution they were able to give me was to put me on an additional immune suppressant. Which unfortunately doesn't help much with the swelling or pain. You mentioned that CBD ointment is helpful for pain have you found it worth its cost and about how long do you think that it took for it to be effective?
25 Oct 23 by member: Leah_guffey
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Leah - I can't speak for other ointments especially because many of them come in tincture form. But, the CBD lotion I use is phenomenal! It's called Liberty Lotion You can simply type it into google and it will bring up the website. But here is the link you can copy and paste into your browser: https://libertylotion.com/shop/ A sample of it was given to me by a dear friend for sciatic pain before I was even DX'd with MS. I literally waited over a year to even try it. And, the sample was in a much lower dosage than what I use now. When I did finally use it - I was floored at how quickly and effectively it worked to relieve the pain. They now have higher dosages of the CBD lotion. I use the 4000 mgs on my legs every morning during stretch and roll just to mitigate stiffness and IT band pain. Mom now uses it religiously for her own arthritis and joint pain. And, she won't go without it. And, I don't even need to use that much. But, of course it's up to you. I confess at this point I'm still not on a lot of medication. Outside the immune suppressant and baclofen - everything is done through nutrition (that includes supplements), fitness, and meditation. For pain relief - I very very rarely use Ibu-profin or tylenol unless I have a fever or my sinuses are acting up due to allergies. For pain relief, sleep, and recovery - I do take a cannabis gummy in the evening time before I go to bed, which frankly is just one of the loveliest part of the day. But, I really try to stay away from taking too many prescription drugs. The stats on folks who die from drug interactions from prescription medicines is just a bit much for my liking. I will say this - it was actually a woman in her golden years with Rheumatoid arthritis that inspired me to start strength training. She was a tiny little thing and her fingers had been pretty ravaged by the disease, but there she was with her trainer at gym in her fifties doing pull ups and getting herself under a barbell. I thought, if that lady can do it - so can I! Anyhow - that's my experience with the CBD lotion.
26 Oct 23 by member: Egull1
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Cool I have to look for it my mom's been bugging me about something I want for Christmas and I'm not very good about giving people ideas because I don't really think about things that I want. She knows not to give me money as I typically just spend it on the bills so she refuses to give me any cash anymore, LOL. It always makes her grumpy when I spend it on bills, but like I tell her if she gives me cash that's the things that make me more comfortable less anxious when spend it on bills I have a little bit more of a cushion when Ryan misjudges his part of his bills. We just have different perspectives on how presents can be used that's all. Maybe I can tell her about this product and it would give her an option of what she could give me.
26 Oct 23 by member: Leah_guffey
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