> I have been suffering from patella
> fem***syndrome (PFS) for almost exactly 1 year now.
> It didn't totally ruin IMC last year, but it did
> add about 3 hours to my expected time. I tried the leg
> raises last year, but it didn't work. I hav3e
> since been told that that is not always effective
> for those with strong quads. I have also tried refitting
> my bikes, IFC, muscle stim ultrasound and massage.
> I am currently trying a new stretching and strengthening
> program. After a month, I've had 2 pain-free 45 minute rides
> (at a very easy pace) and several more painful rides.
> I'm going to give it another few weeks and then ask
> for a referral to a surgeon (OUCH!).
> I'm sorry if this isn't what you want to hear, but I definitely
> think you should have a pro (cyclist***MD) take
> a look at you. Good luck, Sean.
Some thoughts from a previous post on Knees Need Kneading.
The tendon pulling the knee cap often has to do with the quads being
strong but tight as opposed to strong and elongated. Remember that when
the quads tighten up they put more tension on the tendons. Tendons for all
intent and purpose are not suppose to stretch. So if the quad is tight,
every time you bend your knee the muscle puts excess tension on the
patella tendon. Also since the quads are tight, the outside or inside
being tighter than its opposite, the tendon doesn't ride up and down as it
should normally do, but the tight quad muscle not relaxing puts pressure
on the tendon and then the tendon runs on the side of the groove where the
muscle is tighter. Think of a pulley where the rope over the pulley is off
to one side more than the other.
Suggestions I have given people are to get a sports massage to do some
facia release of the quads; deep tissue masssage; lay on a rolling pin
across the quads with most of the body weight on the knees, elbows and
front of the feet. Allow the quads to sink onto the rolling pin and roll
the body forward and backward. Do it lovingly and do it regularly. It may
take a few days or weeks to feel the full effect of the quads letting go.
Anyway, it's hard putting it into words, but it's my feeble attempt to
share some of the folklore of running I've learned along the way.
If he is into cycling, have him use the cycling image for his running. In
cycling, the body sits in the seat and the knees go up and down as they
scribe the circle of the crank. Running is the same concept. If you lift
the knees up and down in place as marching in place, you are going at 0
miles an hour. If you start to fall from the ankle to the top of the head
a quarter of an inch, the body while still erect will start to fall, and
the lifting of the knees up and down will allow you to move over the
ground just by lifting up the knees and putting the feet down. The image
is balancing a broom handle in the palm of your hand. As the top of the
broom starts to fall one degree or less in a direction, all you do is walk
along at the same speed as the top of the broom handle. The end result is
that gravity carries the broom handle in its fall and you just go along
for the ride. The image in running is that the body is the broom handle
and the earth is the palm of the hand. If you march in place and fall a
quarter of an inch from the ankle, you will start to fall but each time
you put your lifted knee down, it lands underneath you ready for the next
Play with the concept,Tell me what you find hard to visualize. Tell me
what works conceptually over ***space. I'm trying to fine tune the
In health and on the run,
Director, San Diego Marathon Clinic, est. 1975