"Kneecap Training"

[OakLeaf]

You've got it. The VMO is the quadriceps muscle nearest to the inside.

Straight leg raises: recline on the floor with your legs extended straight in front of you, supporting your upper body on your elbows. Rotate one leg from the hip so that knee and toe are pointing to about two o'clock. Then lift your leg straight up while maintaining the rotation. Hold for a few seconds, lower and repeat.

I've never used the foam roller. As an alternative, I like to use an elastic band to stretch the IT band. (You can use either the tape type or the round type elastic.) Lie on your back with your leg perpendicular to the floor. Pass the elastic band around the arch of your foot. Hold both ends of the band in the hand opposite the leg being stretched. Keep your hips square and both buttocks flat on the floor, and gently pull on the band to bring the foot toward the opposite shoulder.

I'll let the PTs answer your other questions. I'm just an aerobics, Pilates and strength training instructor with personal experience of issues similar to the ones you're having. Why don't I teach spinning? Because the bikes' crankarms are too long for my knees - which is a perfect excuse because I HATE all cardio machines

[Zen]

you should be able to get a foam roller from the PT clinic. I don't know that they're used directly for stretching but for myofascial release which would facilitate stretching.

I don't know how leg extensions can be good for anything except to drum up business for chiropractors. I cringe every time I see some guy kick up a heavy load and arch his back to assist. I cringe just thinking about it.

[Wahine]

It would totally be worth buying a foam roller. As Zen said, you should be able to get one at the PT clinic. We charge $22 for ours. If they want to charge you a lot more, let me know and I'll send you some links to order one online.

[crazycanuck]

Foam rollers but they're oh so nice on the ITB..ahhhh..

I also use a ball with soft spiky points on it to massage my right ITB..oh so nice..

C

[Rumblefish]

This was a very interesting and informative thread for me...I just saw my doctor on Friday with knee pain and he's leaning towards patellofemoral issues as well. I'm starting physical therapy next week and now I have a much better idea of what to expect and look out for. I feel a bit less anxious now about my first PT session

My doc also recommended I get a professional bike fit (but yikes they are expensive around here!! one guy charges $300!!! waaaay more than my poor college funds can spare!) So for now my boyfriend and I have been gathering as much info about bike fittings/posture and whatever else to try and see what and if there's anything we can adjust on my bike to alleviate symptoms and possible causes...

Right now we think my cranks are too long as Oakleaf mentioned and want to try getting shorter ones...riding with 175mm.....If I had a triple Oakleaf I'd totally jump on your 170mm!!

Hillslug, hope your knee improves! and thanks everyone for so freely sharing info, as always TE members rock

[HillSlugger]

I got by bike back from the fitting on Monday. This morning I did a very easy ride on the trainer stand. My knees did not complain. I guess this means I'm improving. That's a very good thing I don't know if it's from the fitting, the rest, or the physical therapy (all three?). If I need to tape my knees for the foreseeable future to be able to bike and run it would be an acceptable price to pay to do what I love.

I followed the biking with 15 minutes of stretching, including the foam roller.

I probably won't try riding again until next week.

[OakLeaf]

Good thoughts your way as your knees continue to improve.