I am glad that you sent another message and that you will have insurance. I would definitely recommend seeing a primary care physician as soon as possible to get a full evaluation. You can then be referred to see any specialists if needed as well. It sounds like you could benefit from medical care at this time.
An_260690 posted: I am looking for some ideas for butt/leg and used to love doing step aerobics and lunges but can't do either because my knees have arthritis which is very painful. Any suggestions for replacement exercises to help these areas? Thanks.
I am sorry to hear about the arthritis in your knees. Depending on whether or not it is osteoarthritis (more from wear and tear) or rheumatoid arthritis (more systemic), there are ways to do cardiovascular (CV) exercise where your knees are not sore. In fact, it is actually beneficial to do some form of at least gentle CV exercise. However, to begin with, there are many exercises that you can and should do to improve the strength in your buttocks and leg/lower extremities.
1. CLAM or CLAMSHELL EXERCISE: Sidelying — Bend knees to 90 degrees, then lift top knee up approximately to 10 or 2 o'clock (depending on the leg): Make sure that you are using the buttock muscles to do the lifting (NOT the leg muscles).
2. BRIDGING: Lying on your back with your knees bent, gently lift your buttocks up off the matt or floor. Do not lift any higher than having your shoulder, hip and knee in a straight line. **Once you are stronger, you can try lifting with one leg; however, you must maintain your core in a neutral position.
3. HIP EXTENSION — ON ALL 4s (with knee extension) Go on all 4s — on your hands & knees or on your elbows for more stability — keeping one leg straight, lift it up towards the ceiling until it is just about in line with your spine or slightly above. Make sure that you maintain good core stabilization and that you are in control with your leg movements going up and coming down as well. This is important with all exercises!
4. HIP EXTENSION — ON ALL 4s (with knee flexion) Go on all 4s (as in the last exercise) — on your hands & knees or on your elbows for more stability — keeping one leg up with the knee bent, lift your foot up towards the ceiling until the thigh is just about in line with your spine. Again, make sure that you maintain good core control.
5. SIDESTEPPING WITH RESISTANCE In standing, place a resistance band around the lower portion of your thigh, just above the knee, then with your left foot step left, then right foot, step left, pause, then with your right foot step right, then left foot step right, pause, then repeat the sequence. You can also continue for longer repetitions down a hall if you prefer before changing directions. Make sure to maintain a constant pressure against the band so that it does not slip.
With exercises, you can work up from 1-3 sets of 10 repetitions as tolerated. Exercises can be performed every other day. Stretch your muscles after a short 5-minute warm-up and after your workouts as needed. Make sure to maintain your range of motion of your knee and surrounding joints.
You would be well served to meet with a physical therapist who can assess your knees and give you additional information. See Find a PT at www.MoverforwardPT.com
It sounds like you may have some issue going on with your knee cap since you have trouble with bending the knee, such as with sitting, squats and lunges. This can point to a problem such as patellofemoral syndrome. However, you really need to see your doctor to have a full evaluation as there can be other things to assess for as well.
When you use the negative incline on the treadmill it is like running downhill and it puts more pressure on your knees, especially the kneecaps and this may have been one of the things that irritated your knees.
So, I would check with your primary care doctor about this first. If appropriate, you can then follow up with a PT. You can find information at: www.moveforwardpt.com @ Find a PT
You might want to start with activities that are easier on your back such as walking, stationary biking, and swimming and see how you do with those first. Elliptical may be another cardiovascular exercise that could be good. In addition, you want to be working on range of motion and flexibility as well as core strength for your back.
Exercises such as the McKenzie extension progression often work for people with similar problems. This includes lying on your stomach followed by propping on your elbows, and then finally 10 repetitions of press-ups. The standing equivalent is called extension-in-standing (just how it sounds:-)). If you are not seeing a PT, then you can find information online. However, it is recommended to see a PT - www.moveforwardpt.com FindaPT
With any exercises, you do not want to push through any pain and you want to monitor for any radiating pain. You do not want to have any pain in your leg as you previously had. If you do, then you know that you have done too much and you want to back off.
The bowling and golf are more advanced exercises because they involve bending and twisting. Once you have returned to an exercise program and are feeling good without any radiating pain for a couple of weeks, then you can progress slowly back into either bowling or golf. Start with 15 minutes and then increase gradually as tolerated.
It sounds like you have strained your back causing some pressure on nerves, which results in the tingling in your leg. You should see your primary care physician or a physical therapist who can evaluate you. Many times there may be a mechanical cause to this and you can do specific exercises to correct the problem. However, you need to make sure that you clear other non-mechanical issues beforehand.
Visit www.moveforwardpt.com - Find a PT
The sooner you take care of this, the better. You do not want to develop a chronic back problem.
The one thing that comes to mind when I hear your symptoms and story is myofascial release. This may be helpful for that left side. It may not cure it, but it could certainly help. The lumbodorsal fascial is a very large diamond shaped strong fascia, tissue, in the low back and the left side of it could be extremely tight for you given your history and the scoliosis.
It sounds like you might have strained some of the left rotator cuff muscles, for example, the infraspinatus and subscapularis muscles, which work to externally and internally rotate the arm. The rotator cuff muscles work closely with the following that are considered a force couple: upper traps and lower traps and serratus anterior (on the front near your chest). That means that if you have strained a muscle in the back near your shoulder blade, you could feel it in the front as you have.
It is important to assess what is going on with your shoulder at what is called the glen-humeral joint, the ball and socket, as well as the scapula-thoracic, the shoulder blade on the rib cage. The muscles must all be working in balance and synchronicity and there should not be undue soft tissue tension as you return to your workouts if you want to avoid injuring yourself in the future.
I would recommend seeing a PT for an assessment since the shoulder is a complex joint. Go to www.moveforwardpt.com at Find a PT to find someone in your area. They can help you to get back to working out as quickly as possible.
It sounds like you have ankle instability given your history that you describe. Even without the X-ray results, I would not be surprised if you had some arthritis on the talus. This is the bone in the center of the ankle where the medial (Inner) and lateral (Outer) bones rotate around it (The mortise). You want to try to make it so that you do not have the clicking in your foot every time you walk.
I would recommend that you see an orthopaedic MD to assess whether you need additional diagnostic imaging for your ankle. I would also see a physical therapist to work on ankle stabilization. You will need to go through a good program of strengthening and stabilization not only for the ankle, but for the areas above including the hip and core and below. Balance and propioception - knowing where your foot is in space is important in order to avoid future injuries.
Other things that may be necessary include flexibility, manual therapy including joint mobilization done by the physical therapist, and even orthotics or inserts for your shoes to make sure that you have optimal fit for your feet in your athletic and regular shoes.
Finally, you may benefit from running assessment, which a PT can do for you as well. It may sound like a lot, but we put it all together into your program and you will be stronger than ever once you are done if you stick with the program on your own as well as in the clinic.
This is a a very tricky area to deal with and then any time you add in the IT band it just magnifies the problem. I would ask about three other variables. You may have looked into these, but in case you have not, I would definitely have them assessed.
1. Leg Length Discrepancy: Does your daughter have one leg that is longer than the other? everyone has some difference, but possibly there may be more of a difference at hand here. Does she run? Runners can get this on the leg that is longer sometimes, but it can actually happen on either side.
2. Biomechanical Evaluation: Did your daughter have a complete evaluation from head to toe? There can be dysfunctions or asymmetries from the feet to the hips to the pelvis, spine and so on that can have an effect on the bursitis. You want to make sure that the body is properly aligned with the least amount of stress on the hip and bursa. This along with a leg length difference could mean orthotics for the shoes, they could be just something you buy at a store or they could be custom from a physical therapist specializing in that or a podiatrist.
3. There may be muscle imbalances in the buttocks and anywhere from the waist down in your body. It is all about the balance and it all connects. And the core abdominal strength and stability is of utmost importance even for a problem in the hip like this.
You may have been through some or all of these things, but I just want to make sure that you have. The parts of rehabilitation that I mention above are of utmost importance.
The first thing that I would ask is if you have been doing anything different the past few months as far as your activities that might have aggravated your neck. Then I would ask about your sleeping position - have you changed this recently? What position do you sleep in? Is your neck in a neutral position? Your neck should be supported completely in all positions. Sometimes a small towel roll can help in a pillowcase when you are on your back and side. Sleeping on your stomach can be very stressful for your neck and I would not recommend it at this time.
The second place to look would be the low back. Now, that may seem strange, but when you are sitting it is very important to keep your neck in a neutral position as well. If you are in a slouched position, then your neck is forward and it can make it more difficult to turn from side to side. Try putting support in your low back (in the curve by your waist) - you can roll up a towel for that as well - and use it when sitting. As soon as you put the support there your upper back and neck will be in a more neutral position with less stress on the joints and muscles.
After checking activities that you have done and positions and adding support for your neck and low back, then you can try some simple stretches and range of motion. Try gentle shoulder circles backwards and then shoulder blade squeezes while keeping your neck in a neutral position.
Once you have done the above-mentioned, then the neck motion should ease up and improve. You can also try warm showers to loosen tight muscles. If you have any more localized soreness, then ice can be more helpful.
If this is not helpful within a couple of days, then you should follow up with a physical therapist or your primary care physician.
You can find a physical therapist under Find a PT at: www.moveforwardpt.com