Відео

Definitely try to work on the adhesions and scar tissue around the surgical scars.

Great question. There is some amount of specificity that would require a proper consultation to be 100%, but we can provide you with some info here. The typical healing time for fractures is about 4 to 6 weeks. Even if you got the cast off in 9 days I would keep in mind that the bone would still be healing until that timeline is up. To ensure proper healing you need to not try and rush those 4 to 6 weeks. Having said that, once your doctor has cleared you for weight bearing exercises you should rehab back with squats, lunges, and other single leg exercises, and then progress to being able to run and cut without pain. After 10 weeks there shouldn’t be much concern about injuring yourself again in the same spot unless your doctor has found that there is some reason why the bone isn’t healing. Stay on top of sleep, diet, and look into daily supplements that promote healthy bones.

A soft seat could definitely be helpful 💪

Happy to hear this is good for your digestion

1000% yes

This will definitely be a good starting point!

Let us know!

Great question! It can certainly be both. Especially when someone focuses on the little details within this exercise to get the most out of it.

Hi! There’s a full length how-to video regarding internal rotation on our UA-cam channel. Let us know if you need help finding it. It’s right near the top.

You’re so welcome! Thank you for sharing this with us.

Hi! Try the two links below. One might help loosen up your hips a bit more so you don’t scoot. The other is the full version of that video which might be more helpful. Couch Stretch: How to ua-cam.com/video/VZaWm5WjcX4/v-deo.html 15 Minute Post Run Stretch Routine | Full Body ua-cam.com/video/5jy4ddlD1KM/v-deo.html

Thanks for the question. Undoubtedly your situation is a difficult one. We have active patients with EDS and use the techniques in this video (including ART) with great results. Everyone is different, but generally these methods of breaking up adhesions and scar tissue do get favorable results. What we will say is that if you are continuing to improve with ART (ie your ROM is improving significantly) it's hard to imagine why you would need an MUA. In the event that you did receive the MUA it would make sense that you would need to rely heavily on your PT to make sure they continue to perform manual therapy (like ART) to make sure you don't begin to develop new adhesion. There isn't great information out there about EDS patients with an MUA (and then add in fibromyalgia), so we strongly recommend you force in depth conversations with your medical team to ensure that you are fully heard, and that your best interest is kept at the center of all decisions.

Yup!

You’re welcome! Feel free to check in with us as you do the exercises over the next few weeks!

Great question! Sorry to hear that happened. In cases where a person has undergone knee surgery like your's, excessive scar tissue formation (arthrofibrosis) can sometimes lead to complications that affect patellar stability. It's certainly possible that adhesions, or scar tissue, caused the patella to track incorrectly and come out of position. This video should truly make a difference for you moving forward. Keep us in the loop.

@@MobilityDoc thanks for the quick response! I don’t have any visible or noticeable scar tissue under the skin. my knee moves normally with no pain, it just feels a little unstable in certain positions. I can squat, jump, sprint, but when it’s bent and twisted in a slight angle I immediately feel vulnerable. I‘ve been thinking I could have scar tissue in the grove where the patella should be sitting when my knee is bent which is causing it to dislocate easier. I’m no doctor and I don’t know if that’s even a possibility, can the scar tissue form on the bone and knee cap itself or is it usually just under the incision and under the skin?

@@gentrysipe9949 there are multiple types of scar tissue. Really what we're talking about is more adhesions, and quite possibly lines of fascial tension. Some of your instability could be a matter of continuing to vary your exercises in order to expose all possible corners of weakness. Some of it is possibly post injury and/or post surgical tension. This video we made explains what type it could be: ua-cam.com/video/1Cwd5y_ISL4/v-deo.html

@@MobilityDoc Thank you so much brother! You’ve helped me out so much. I’m gonna give your advice a go and see how I feel in a few months! God bless!

100

Thanks for watching!

Static stretching before dynamic stretching?

@@demetrickegler8515yup!

It’s officially on the list!

Great question. It could for sure be adhesions in that area causing the joint to not track properly. It could be some thickness in the tendons of the area as well. But though would respond well to what’s in the video. Always thought test and re test your movement/pain to make sure it’s heading in the right direction.

@@MobilityDoc i have been playing around with banded exercises for the EHL and the FHL and finding this is hitting those areas under the bone and along the plantar... I think this is kinda the final piece in my puzzle as that big EHL tendon is causing some issues. I looked at the anatomy of it and it seems like it its all connected when I do the exercise. I feel the discomfort pain near the heal and then also along the medial side of the foot...so obviously some dysfunction going on there with that ligament and tendon... which makes sense that it doesn't alow for full plantarflexion since things are not functioning 100%

We have a great video all about hip snapping exercises you can do with the title - 3 Exercises To Fix Snapping Hips - you should give them a try 1-2 times a day for a few weeks and see how you feel after!

ua-cam.com/video/wPIx9ERFRjU/v-deo.htmlsi=kLzvM4Zf3S42ZWuH this video

Thanks for this question! After two months it should be healed. Everything you listed sounds good except maybe the treadmill. For that you’ll have to pay attention to what you feel. Don’t ignore pain. If it doesn’t hurt, then you’re most likely fine. Use good progressions to be safe. For example, goblet squats, and DB step ups, before you put a bar on your back. If you do barbell cleans, we’d recommend to start lightly, and make sure the bar isn’t crashing on you in the catch. Most compression fractures in someone your age come from impact in sports, or in the weight room.

You’re very welcome! Keep us updated on your progress.

We’re sorry to hear that. Currently we haven’t made those exercises, but we will! You should treat yourself as if you have TMJ disorder and massage the muscles of your face and we would also massage the suboccipital muscles. For now, if you search using those words, you should find videos detailing how to go about that.

Yeah.😟😣

Really good question. This concept of rotation from your hip and not your knee is extremely important for you because of your surgical history. Your tibial rotation is limited because of the surgery (to some degree), but your hip rotation shouldn’t be. Differentiating those two pivot points can be difficult. In our full videos Dr. Chloe breaks down a variety of ways to achieve internal rotation of the hip. For you, you should focus really hard on not initiating that movement from your foot/ankle. Think of your leg as not having a knee. Almost as if it’s one fixed object that can only move at the hip. This should avoid any irritation within the knee itself. Keep asking us questions so that we can help you with this.

Also, if you could foam roll to help free up more movement ua-cam.com/users/shortsLVn5xJysTWs?feature=share

Here you go! ua-cam.com/video/aV0Ef5W4EIw/v-deo.html

That should be fine! The key is to make sure you use a good progression back to where you used to be, and don’t increase the intensity too quickly. Listen to what you’re feeling and make adjustments along the way. Most importantly, when you feel good to go, do not stop doing the mobility & recovery work that got you there. Thanks for the kind words, and for using our content! Keep in touch.

For trigger finger it would be better to do something like muscle scraping! Check out this video on what it is. Maybe we will make a video specific for that, if you think it would be helpful. ua-cam.com/video/1Cwd5y_ISL4/v-deo.htmlsi=SUl9K4PdtKCgCjVK

It can help reduce neck and shoulder pain as well as alleviate headaches and nerve pain

Nope 👎

Cool! That's great that your arches have strengthened!

Glad it was helpful! Let us know how it goes when you implement our advice, and definitely reach our with questions.

We created a video with great flexibility exercises and will be releasing a strengthening routine shortly! Check out this video "Unlock Your Hip Internal Rotation Mobility: Top 3 Flexibility Exercises" on our page!

Yes, it is! You would want to make sure you are past the first 6 to 8 weeks so that the knee is ready for the floss.

🤣

Great question. Without a consult it’s hard to be 100% confident, but it sounds like you have snapping hip syndrome. It sounds like internal, but could be either. No matter which one it is, the usual reason is that the connective tissue around the hip has become too tight. Almost like the hip has been sucked into the socket as if everything around it is creating a shrink wrap effect. This type of tightness leads to friction between bony and soft tissue, causing audible (and often painful) pops. It is very common for it to begin in a non painful way. It is also very common for someone to say that if they are sitting for while it cause a pop as they stand up and extend their hips. Hyper mobility doesn’t mean that you’re destined to have degeneration. It does mean that the person who is hyper mobile needs to care about strengthening more than the average person so that they can control their mobility better. So, strength is extremely important. I would also work on rolling and stretching you adductors and your outer hip muscles. We just posted a video on internal rotation which can be a huge help for someone like you. I’m going to attach it here. If you have any questions, keep reaching out. Don’t hesitate to set up a remote consult if you think you need one. ua-cam.com/video/Ab3t-bKgTSI/v-deo.html

@@MobilityDoc great feedback thanks for showing so much care 🙏 . I will try out your advice and see if it gets better . I have seen people from all over say labral tear, impingement, but I did nothing to get something like that ! It was just one fine morning after waking up that I popped my hips and felt that stabbing pain after standing. It was just a little innocent pop , not too vigorous. I used to do some workouts like dead hangs , pushups , jump squats , basic ab exercises, some upper body exercises with weights . I stopped it after I got a back spasm which repaired itself after 2 months but then I got this problem immediately. Do you think I could continue doing these workouts along with the ones you adviced ? I don't do deadlifts or anything that relies too much upon hip strength but I do the jump squats , and the exercises athletes do for warmup . I can do a full body squat without pain in my current condition.

Yes, you can. But, for now, I would stay away from ab exercises where your legs are held out straight and in front of you to avoid aggravating your hip flexors (like leg raises and V ups) and I would maybe stick with normal squats, lunges, and step ups, instead of anything with jumping. Again, only for now. Plyometric work can aggravate the muscles of the hip, and right now you need that area to calm down.

@@MobilityDoc yes just what I needed . Thank you again for guiding me so rigorously. May all good be with you !

You’re so welcome.

I’m assigning this to you as a homework assignment. You can work through this one. I believe in you.

I did some research, and I would go to Madden & Gilbert Physical Therapy: maddengilbertphysicaltherapy.com/

This is definitely going to help you strengthen! Make sure you're patient and consistent with your exercises. You should see a difference in probably 2-3 weeks. Please reach out if you have any questions about how to perform the exercises!