Dynamic and Knees

[backinjured]

I've been training in Dynamic Training for two weeks now. Twice everyday. I've improved a lot!!! I'm really happy to see the progess. However, two days ago I've noticed my left knee was hurting while performing the stretches.

I've been suffering from Patellofemoral Syndrome for a year now.

When I'm performing Dynamic Leg Raises to the front with the right leg it seems to pull muscles, tendons and ligaments of my left leg because this is at that time that I get knee pain. It's just above the Patella. This afternoon I tried to keep my left foot on the floor and I believe it helped to avoid pain. I guess that's the way I'll have to perform the stretch from now on. Any comments on this?

I've recently started to strengthen my knees by doing many different exercises. I believe it would be possible that my muscles got tired. Maybe I trained too much. This is only an hypothesis. Do you think muscle fatigue could be the cause of the pulling in my left leg around knee joint?

When I perform leg raises to sides, the right leg is OK, the stretch feels good though it's not improving as fast as leg raises to the front. However, when I do leg raises to the left, I'm not able to keep my foot parallel to the floor. Do you think it is due to poor strength in my knee? My foot always wants to turn upward, which is not the case with the right side. And because of this, it makes my left knee painful. Do you think strengthening more the left knee would help this? Would you recommend any exercise for this particular situation?

Leg raises to the rear... this it the worst! Is it normal that muscles are pulled around my knee joint when I lift the left leg? That's the worst stretch for my knee. Anyone knows why it is that painful when I stretch my leg? What's the origin of Patellofemoral pain?



Please help me!

[dragon]

This afternoon I tried to keep my left foot on the floor and I believe it helped to avoid pain. I guess that's the way I'll have to perform the stretch from now on. Any comments on this?

If you aren't keeping your foot on the floor due to the force with which you are swinging your leg then the movement is ballistic.That could be causing your pain.

Do you think muscle fatigue could be the cause of the pulling in my left leg around knee joint?

I can't say whether this is the cause of your pain,but any muscle can be over trained and fatigue will affect your performance.

When I perform leg raises to sides, the right leg is OK, the stretch feels good though it's not improving as fast as leg raises to the front. However, when I do leg raises to the left, I'm not able to keep my foot parallel to the floor. Do you think it is due to poor strength in my knee? My foot always wants to turn upward, which is not the case with the right side. And because of this, it makes my left knee painful. Do you think strengthening more the left knee would help this? Would you recommend any exercise for this particular situation?

Not sure what you mean by "my foot always wants to turn upward".
When i perform side raises i don't do it with feet parallel,i do it with the heel of my supporting leg facing the "target" like an actual side kick.
This has been discussed before.I think people have different preferences.

Leg raises to the rear... this it the worst! Is it normal that muscles are pulled around my knee joint when I lift the left leg? That's the worst stretch for my knee. Anyone knows why it is that painful when I stretch my leg?

I know a few people who don't have much success with the rear leg raise and instead perform the dynamic front lunge.This isn't performed in the same way as the front lunge with weights though.
You assume a deep lunge position and gently "rock up and down"(this is not bouncing!).

What's the origin of Patellofemoral pain?

From what i've read it's an imbalance in the muscles around the knee(which is why strengthening is usually advised).This usually causes the knee to be pulled outwards.

The important thing(in my opinion) is not to treat the dynamic flexibility exercises like a way to gain more flexibility.Instead look on them as a way to reach your current level of flexibility ready for dynamic movements in your training.

Dragon.

[DanBor]

About the rear leg raises: I don't perform them at all, I just do front and side raises and this works for me. I did rear leg raises before and I had some weird sensations in my supporting leg and now I don't perform them anymore and I feel much better.

[backinjured]

" Not sure what you mean by "my foot always wants to turn upward".
When i perform side raises i don't do it with feet parallel,i do it with the heel of my supporting leg facing the "target" like an actual side kick. "

What I mean is my toes turn to point in direction of the ceiling. the foot gets vertical and this let the muscles to be pulled around my knee and thus cause pain. But it's not the case with the right leg. So I'm certain something's week in my left leg.

nice to see rear leg raises are not liked so much

About the Dynamic Lunge, is the rear feet only supported by the ball of the foot and toes? And could it be done also with knees on the floor?

I'm not certain to understand the difference between rocking up and down and bouncing...

Thanks a lot

[Pu-key]

What exactly is ballistic stretching. I know its got something to do with forcing your muscles into a stretch. Can you give me some examples of ballistic stretching. For instance, with your leg raises.

[dragon]

I thought you meant the supporting leg.Toes pointing up with the kicking leg is acceptable.

The dynamic lunge should be done without the knee touching the floor.The rear leg should be as straight as possible.
Rocking or floating up and down is performed in a controlled manner.Bouncing implies explosive jerky movement.

Ballistic movement:-Imagine holding a baseball bat and performing a controled strike-this is dynamic.
Nowimagine performing a correct baseball swing(twisting your body,swinging the arms)-this is ballistic.

Dragon.

[Pu-key]

Ballistic movement:-Imagine holding a baseball bat and performing a controled strike-this is dynamic.
Nowimagine performing a correct baseball swing(twisting your body,swinging the arms)-this is ballistic.

Dragon.

So your saying every baseball player is making their muscles weak?

[dragon]

Ballistic stretching/training doesn't make your muscles weak,there is just more risk of injury.

Dragon.

[CrazyBoy]

But can you use ballistic after a few sets of dynamic, controled stretches?
For example, whenever I perform the dynamic stretches, the last set I do it ballistically.

[dragon]

I feel the general theory is that all movements should only be dynamic.
There is a section in Pavels book that describes plyometric flexibility.
This may be more what you're after.I haven't got it with me at the moment but i'll look for you.

Dragon.

[CrazyBoy]

Plyometric flexibility? What's that?
My God, there are so many methods of improving your flexibility. Dragon if you can offer some examples it would be great. Thanx!

[DanBor]

Crazyboy, in plyometrics you move ballisticly through ROM and when stretch reflex fires you reverse direction the same moment. Plyometrics stretches also bring functional strenght. Example is jumping lunges.

[CrazyBoy]

Thank you DanBor for the explanation! I must say that before doing dynamic stretches I always did ballistic stretches, which, in efect, injured me a lot.