RB, have 2 yrs to get ready
- Thread starter anklbrakr
- Start date
You have femoral patella syndrome (or patella femoral syndrome) and you are willing to excascerbate your condition by playing football? Do you also plan on wearing a brace to help your kneecap track properly?
Obviously you know that you need to stretch your hamstrings out and keep them loose. Your hip rotators also need to be flexible.
If your patella doesn't track properly, you're going to have a lot of grinding going on in there, and if you do a lot of running, jumping, sprinting, squatting, etc. your new best friend is going to be a physiotherapist and ultimately a sports physician who specializes in knee replacements.
My BF is a sports physiotherapist. Because patella femoral syndrome is a very complex condition, with many different possible factors causing the problems, his recommendation is to get get your knee issue treated by a physiotherapist or sports physician first before even considering football.
Therapists will also give you specific exercises to strengthen whatever muscularity is throwing your knee out of whack (i.e., a rehab program).
Then you'll know whether or not you are able to pursue college football.
Obviously you know that you need to stretch your hamstrings out and keep them loose. Your hip rotators also need to be flexible.
If your patella doesn't track properly, you're going to have a lot of grinding going on in there, and if you do a lot of running, jumping, sprinting, squatting, etc. your new best friend is going to be a physiotherapist and ultimately a sports physician who specializes in knee replacements.
My BF is a sports physiotherapist. Because patella femoral syndrome is a very complex condition, with many different possible factors causing the problems, his recommendation is to get get your knee issue treated by a physiotherapist or sports physician first before even considering football.
Therapists will also give you specific exercises to strengthen whatever muscularity is throwing your knee out of whack (i.e., a rehab program).
Then you'll know whether or not you are able to pursue college football.
thanks
I will talk to those people but it won't matter what they say, I'm still gonna play. I'm a cav scout in the army so i go through a lot of stress on my knee and have learned to deal with it. The FPS is not my biggest concern, I'm more concerned with gettng in football shape instead of Army shape.
I will talk to those people but it won't matter what they say, I'm still gonna play. I'm a cav scout in the army so i go through a lot of stress on my knee and have learned to deal with it. The FPS is not my biggest concern, I'm more concerned with gettng in football shape instead of Army shape.
You can learn to deal with the pain, sure, but I'm not quite sure you're ready to deal with not being able to walk 10 years down the road when your knees are completely shot. My friend has the same condition and he takes it very very seriously. Stretching twice a day, and daily exercises with ankle weights as recommended in his situation to help fix the problem. You should consult a physiotherapist right away, and put your football hopes away until it's better
He's 19, limestix. He's not going to listen because he's indestructable right now. I wouldn't have listened when I was 19, either.
When he's 30, he'll wish he'd listened
No offense to you, anklbrakr. But when you're as old as I am, and have injured as many body parts as I have, you learn to respect your body's limitations
When he's 30, he'll wish he'd listened
No offense to you, anklbrakr. But when you're as old as I am, and have injured as many body parts as I have, you learn to respect your body's limitations
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it not that I'm indestructable...
I don't feel like I'm indestructable, I already have ghost pains that randomly show up: right knee, right ankle, right shoulder. It's just that I really can't wait, I wan't to be getting in shape right now, remember I'm not trying out for two years, I'll already be a 21 yr old freshman.
I don't feel like I'm indestructable, I already have ghost pains that randomly show up: right knee, right ankle, right shoulder. It's just that I really can't wait, I wan't to be getting in shape right now, remember I'm not trying out for two years, I'll already be a 21 yr old freshman.
It is your body. You can do whatever you want with it Just think about the potential consequences down the line and whether or not playing football is worth it.
Good luck
Just think about the potential consequences down the line and whether or not playing football is worth it.Good luck
need help with the workout portion
I understand that I won't be ale to walk when I'm 30, but football is one of the few things in the world that make me truly happy. People forget that when they hear I have FPS. I came onto this site looking for someone to give me advice on getting in shape and haven't gotten that. Is there anyone that can help me out?
I understand that I won't be ale to walk when I'm 30, but football is one of the few things in the world that make me truly happy. People forget that when they hear I have FPS. I came onto this site looking for someone to give me advice on getting in shape and haven't gotten that. Is there anyone that can help me out?
Given that you have a knee issue, I already suggested to you what your best course of action was.
Until your knee issue is medically resolved, it would be completely irresponsible for anybody on this forum to suggest that you do any specific exercises with your lower body.
wow
I wish the Army took my condition this seriously. Obviously they are irresponsible because they still have me running 5 miles in body armor, doing sprints, and hiking through mountains. My knee is already taking a huge amount of abuse, so I think I can handle a something that would get me in shape for the future. If my knee gives out it's not your fault it'd be the Army's.
I wish the Army took my condition this seriously. Obviously they are irresponsible because they still have me running 5 miles in body armor, doing sprints, and hiking through mountains. My knee is already taking a huge amount of abuse, so I think I can handle a something that would get me in shape for the future. If my knee gives out it's not your fault it'd be the Army's.
Well, IMHO they are being irresponsible. They've only got you for two more years and they don't care if you can't walk when you leave.
Please read these. They pretty much all say the same thing.
Please read these. They pretty much all say the same thing.
You don't want to neglect the musculature in your legs. Keep doing exercises that don't aggravate your knee. Partial squats (only go down 45° or to the point where it starts to hurt), hamstring curls, calf raises.
Even biking is good ... just don't make the resistance too high until you get a knee brace to stabilize your patella.
I've got a ton of glute and quad rehab exercises, but they are really hard to explain on paper. If you want to know what they are, I can try to explain how to do them without a visual. PM me if you are interested.
As for your upper body, there are probably lots of stickies that would help you, but the basics are:
bench press
shoulder press (if your shoulders can handle it)
pull ups
chin ups
lat pull downs
seated rows
bicep curls
tricep push downs
skullcrushers
don't underestimate push ups -- they're great for upper body strength, and if they get too easy, you can always put your feet on a Swiss ball, flip a BOSU ball onto the round edge (black side up) and do push ups that way. Those are tough
core exercises
Unfortunately, I've got about 2 hours of running around to do (gotta do it before dinner), so hopefully somebody can take over for me from here. If not, I'll give you some core stuff to help you out.
Even biking is good ... just don't make the resistance too high until you get a knee brace to stabilize your patella.
I've got a ton of glute and quad rehab exercises, but they are really hard to explain on paper. If you want to know what they are, I can try to explain how to do them without a visual. PM me if you are interested.
As for your upper body, there are probably lots of stickies that would help you, but the basics are:
bench press
shoulder press (if your shoulders can handle it)
pull ups
chin ups
lat pull downs
seated rows
bicep curls
tricep push downs
skullcrushers
don't underestimate push ups -- they're great for upper body strength, and if they get too easy, you can always put your feet on a Swiss ball, flip a BOSU ball onto the round edge (black side up) and do push ups that way. Those are tough
core exercises
Unfortunately, I've got about 2 hours of running around to do (gotta do it before dinner), so hopefully somebody can take over for me from here. If not, I'll give you some core stuff to help you out.
Core Exercises
Why do them? Because the goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs.
Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored. This doesn't mean you can't do crunches and bicycles. It just means that your core is much more than your abs
Muscles that accomplish this goal include:
Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and cut individuals.
Erector Spinae - This group of three muscles runs along your neck to your lower back.
Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Transverse Abdominis - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: psoas major, illiacus, rectus femoris, pectineus, sartorius
Gluteus medius and minimus - located at the side of the hip
Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg
Hip adductors - located at medial thigh
Here are some core exercises (most are on youtube if you don't know how to do them):
Planks
Side Planks
Push Ups
Back Bridge
Hip Lift
Russian Twists
Squats
V-sits
Lunges
Side Lunges
Back Extensions
It goes without saying that you should never do an exercise if it hurts, so if the squats and lunges bother your knee, don't do them, or at least find a position and range of motion where it doesn't bother your knee. It's probably best to do those with a knee brace on ... Here are a couple of websites that shows most of what's out there:
This one looks pretty good, although depending on how bad your PFS is, you might want to get a physician's opinion:
You can also learn how to tape your knee, because that may be of more benefit to you right now than a brace (but without radiographs, it's tough to make a diagnosis). A physiotherapist or similar professional would be able to show you how to tape your knee. I can try to explain how to tape your knee by PM, but it might to easier if I can find some pics.
The physio clinic would also sell the Cover-Roll Stretch Tape and the Leukotape. But it might be cheaper online. I get all my rehab supplies from the sports physio clinic I go to, but the tape is sold on Amazon:
If you scroll down, they have a deal where you can get the 2" and 4" Cover-Roll tape plus the 1.5" Leukotape P. That's exactly what you want.
Why do them? Because the goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs.
Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored. This doesn't mean you can't do crunches and bicycles. It just means that your core is much more than your abs
Muscles that accomplish this goal include:
Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and cut individuals.
Erector Spinae - This group of three muscles runs along your neck to your lower back.
Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Transverse Abdominis - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: psoas major, illiacus, rectus femoris, pectineus, sartorius
Gluteus medius and minimus - located at the side of the hip
Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg
Hip adductors - located at medial thigh
Here are some core exercises (most are on youtube if you don't know how to do them):
Planks
Side Planks
Push Ups
Back Bridge
Hip Lift
Russian Twists
Squats
V-sits
Lunges
Side Lunges
Back Extensions
It goes without saying that you should never do an exercise if it hurts, so if the squats and lunges bother your knee, don't do them, or at least find a position and range of motion where it doesn't bother your knee. It's probably best to do those with a knee brace on ... Here are a couple of websites that shows most of what's out there:
This one looks pretty good, although depending on how bad your PFS is, you might want to get a physician's opinion:
You can also learn how to tape your knee, because that may be of more benefit to you right now than a brace (but without radiographs, it's tough to make a diagnosis). A physiotherapist or similar professional would be able to show you how to tape your knee. I can try to explain how to tape your knee by PM, but it might to easier if I can find some pics.
The physio clinic would also sell the Cover-Roll Stretch Tape and the Leukotape. But it might be cheaper online. I get all my rehab supplies from the sports physio clinic I go to, but the tape is sold on Amazon:
If you scroll down, they have a deal where you can get the 2" and 4" Cover-Roll tape plus the 1.5" Leukotape P. That's exactly what you want.
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I forgot the most important part of patellar issues: your iliotibial band. That is the very tough strip of tissue running down the lateral part of your thigh. If it's tight, it could be pulling your knee out of whack. So what you need to do is roll that part of your anatomy out on a styrofoam roller (most gyms have them). DO NOT ROLL PAST WHERE YOUR QUAD MUSCLE ENDS OR UP CLOSE TO YOUR HIP BONE. Doing so will most likely irritate the ligaments/tendons, and then you'll end up with a whole new set of problems.
The taping technique you need for your patellar tracking issues is called the McConnell taping technique. If you know any physiotherapists or sports professionals, they'll be able to tell you how to do it.
I found something on youtube but I'm not thrilled with it. Chances are, the way this guy is taping will be effective for you because most patellar tracking issues are very similar. But it could also make your tracking issues worse. Unless you know exactly how your patella is tracking, you won't know exactly how to tape it. I really don't recommend doing this on your own until you have consulted with a professional.
The taping technique you need for your patellar tracking issues is called the McConnell taping technique. If you know any physiotherapists or sports professionals, they'll be able to tell you how to do it.
I found something on youtube but I'm not thrilled with it. Chances are, the way this guy is taping will be effective for you because most patellar tracking issues are very similar. But it could also make your tracking issues worse. Unless you know exactly how your patella is tracking, you won't know exactly how to tape it. I really don't recommend doing this on your own until you have consulted with a professional.
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