Tag Archives: Knee

Mel Collie | Inner knee pain and your thighs!

Mel Collie | Inner knee pain and your thighs!

In her third session, my client came in with amazingness that he core was feeling a lot stronger, more support and she no longer needed her blue inhaler, which was a bonus…all because we had been doing some work on her diaphragm and breathing.

However, with a pain she couldn’t quite pin-point, around  the inner knee, inner thigh area, we did some Neuro Kinetic Therapy tests on her Quads , when one of those quads was tested, there was an aching pain on the outer hip.

The body leaves clues…NKT teaches you what to look for..which takes the guess work out of assessments and means clients get fast and long lasting relief from pain.

So, it seems that her inner quad muscle, the Vastus Lateralis was Inhibited..as when tested it tested weak. Weak doesn’t mean its totally not working, but that its less effective than it should be.

quads

Seeing what it was Inhibited for, and the pain she experienced during the test lead me to the

Ilio Tibial Band, which you can see here:

ITB

Now she’s been running in a few dog agility competitions.

IT Band issues are common in runners , but rather than roll it on a foam roller, find out why its tender and whats going on.

get it tested, it may need rolling, it may not, if it does, its Facilitated, find what its compensating for, strengthen that muscle or those muscles and your IT Band should be as high as rain again.

Mel Collie

www.melcollie.com

Appointments can be booked by emailing me : melcollie@gmail.com or calling 07800797300

Appointments are from my home studio in Portreath, North Cornwall.

Mel Collie |Is Plantar Fascia Just a Symptom?

Mel Collie |Is Plantar Fascia Just a Symptom?

Your feet are hurting , maybe your heel is burning and keeps you awake at night, it could possibly be a plantar fascia issue..

 

You used to rub a tennis ball over the fascia and that did the trick…for a while, but it always came back.

 

It may be a simple test, but when I assess you for plantar fascia, I will look at your single leg stance.

 

What happens when you stand on one leg.

 

What happens to the foot, does it roll in or out, what happens to your toes..do they scrunch up?

 

Does the same thing happen on the other foot?

 

Do the muscles in your toes seek stability, they are probably doing that if they scrunch up, grabbing at the floor with the tips?

 

What happening to your big toe? Does it lift up, lose contact with the floor?

 

What is happening further up the chain, in the shin, the calf, the thigh, the glutes..the neck and the head.

 

Very often the foot pain is a symptom, and rather than place a plaster over it, would you like to know why , find the cause, deal with it and then understand the “why”?

Plantar Fascia, Calves, Glutes
Plantar Fascia, Calves, Glutes

Our bodies are so amazing at compensating, that we don’t even realise it. Quite fascinating.

 

The patterns it has, the patterns that change, through injury or just bad movement habits picked up over the years, the brain will choose the path of least resistance.

 

Its my work to unravel the pieces and put back the jigsaw, but without guessing or going by the text book. By testing your bodies compensations and finding out its “why”. Because we are all unique.

 

Single leg stance testing  – its my favourite “go to” test to unravel a puzzle.

You can try it out on yourself, you may find one foot pronates – flattens, you may find the other one supinates, lifts up, the arch increases.

The muscles in the foot start in the lower leg. You may find the outer shin muscles can be quite tender to massage, its a good place to start though, by massaging the tender areas, it will feel like you are pressing on a bruise, for 2 minutes, be gentle though, until you feel the high toned area begin to “give” a little, then increase the pressure a little more.

After 2 minutes, do a glute strength exercise, a standing donkey kick is a good one. Bending the knee, and kicking back to the wall behind, with a flat foot, as though the bottom of the foot is pressing the wall away. 5 reps should do it.

Repeat the whole thing 4 times a day.

However, because this ia a blog post and Ive not assessed your posture, this is a very general “go to” exercise, your glutes may not be the issue, it maybe the neck, the jaw, the lower back..but the glutes are a good place to start, after all, we all sit more than our bodies like us to, and glutes “switch off” when we sit, and other muscles take over and of the job.

We are an amazing piece of kit!

Mel Collie

www.melcollie.com

How strong is your core? Is there something else compensating for your abs? Want to nail those core exercises? Fed up with nagging lower back pain?

Assessments and treatments from Portreath, Cornwall from May6th 2016.

https://v1.bookwhen.com/melcollie

Check the NKT website for a practitioner near you
 http://neurokinetictherapy.com/certified-practitioners

Mel Collie | Posture Update Week 3

Well, the beginning of week 3 is here, testing out my pattern defectiveness with NKT on my wonderful volunteer case study

This week was pretty much the same homework for her, as she had seen great results from the gluteal, pec minor and Psoas home exercises, reporting a much reduced pain level and more movement in her shoulder which she noticed in her Yoga class this week.

One unorganised relationship to look at next is tightness in the Pectinous which seems to do the work of the Rectus Femoris and Psoas, which are much bigger hip flexors. She notices a tightness in her upper inner thigh area when she cycles, but as she’s not cycling at the moment, we decided to not challenge this for now, but to focus on the original issue of the SI Joint compression and the unorganised relationship with the glutes.

So the homework for this week remains the same as last week.

Looking good though!

Mel

 

NKT Week 3

Mel Collie | Stretching Your Thighs?

Mel Collie | Stretching Your Thighs?

I sit here at my laptop studying, reading, writing, and I do exactly what we shouldn’t be doing. Crossing my legs, tilting the pelvis, shortening the quads – rectus femurs mainly – front of the thigh.

You know what though?

Theres no perfect seated posture! yay!! Stop sitting up straight!

I’m so happy about that because I can be such a fidget. I hate sitting still, well, for too long anyway. I will sit still when I am meditating, or watching a really good movie.

I sat still watching About Time last week, such a sad movie, a bit cheesy, but I adore Bill Nighy! He’s a great actor, but I also love that he is very rarely in the celebrity limelight. He is just himself.

So, anyway, back to those hips – which Bill sways quite nicely in the film by the way when he does a little dance, but also when he’s playing Table tennis.

Tightness, and restriction in your hips can create tightness in the lumber spine, and further up the chain, affecting the head position too. No hip sway, more lower back and shoulder compensation.

So when you stretch the thigh, what happens?

The thigh muscles, the quadriceps – theres 4 of them – one of them attaches at the knee and runs up the front of the thigh to your hip bone. Hip flexor and hip extender.

It can affect the knee as well, but thats for another post as theres other things that can affect the knee like limited ankle mobility and side thigh muscles like Tensor Fascia Lata .

Tightness can affect the knee and pelvis when walking, running, walking up and down stairs.

It can also inhibit the hamstrings from doing their thing and compress the hip joint which can in turn inhibit the glutes.

Pretty amazing muscles then aren’t they?

Stretching:

If you are used to stretching it by holding the ankle, have a look in the mirror and see whatyou do this what happens to the rest of your body

Shoulder must be level

Hips must be level

Knees must also be level

Problems:

Common issues are that the shoulders change position

The ribs lift

The breathing changes, usually gets held

The knees change position, usually the knee thats being stretched moves forward.

Corrections:

Use a band around the bottom of the leg to assist you until you feel you can stretch the quads without affecting any compensational movement patterns in your body, the first picture is how not to do it, and how I see it done often though.

Standing Rec Fem stretch when knees aren't together, missing the stretch of the hip and affecting shoulder levels
Standing Rec Fem stretch when knees aren’t together, missing the stretch of the hip and affecting shoulder levels

 

 

 

 

 

 

 

Stretch of Rec Fem using the band, keeping knees level.
Stretch of Rec Fem using the band, keeping knees level.

 

 

 

 

 

 

Heres what I mean lying down on your front- as long as you keep your pelvic bone ON the floor, if you don’t, your pelvis will be arching and your lower back gets tight. Don’t hold your breath as you stretch. When you lie on your front you can use the surface as feedback for your breath, breathe in press the belly out into the floor/mat, exhale as you gently draw it in.

Rec Fem Stretch Prone.
Stretching the Rectus Femurs on your front – prone – with a band.

 

 

 

 

 

 

 

 

Melanie Collie is an anatomist and movement therapist who specialise in helping clients out of pain and back into a life of loving movement again. Her studio is where you usually find her with her bands, balls, and circles, mats, circles, weights and TRX. She calls it her torture chamber, her clients call it their little haven.

www.melcollie.com