Recent content by kjetil1234

  1. kjetil1234

    I really need some insights here...

    Describe the pain please. Also, do you feel it in the daily life? Which exact movements perpetuate the pain?
  2. kjetil1234

    Ebooks for rehabbing injuries

    It's an absolutely fantastic book. Easy to read and game changing information. Can't BELIEVE why it's not more popular. I guess people love chasing pain rather than finding the true cause. Dr Evan Osar is a true genius
  3. kjetil1234

    IT Bands are killing me

    If you tried foam rolling of the tensor fascia lata, to no help, then it's probably weak. Try strengthening the TFL and I'm sure you'll see changes. I often find people having a weak TFL in my clinic.
  4. kjetil1234

    Ebooks for rehabbing injuries

    Common hip and shoulder dysfunction by Evan Osar - changed my pracitice
  5. kjetil1234

    Keen pain

    Strengthen rectus femoris, release vastus medialis You may also be forcing knees too far out in your exercises but I could be wrong.
  6. kjetil1234

    Bad shoulders

    Doubt it. Don't keep it out, it should just hold the scapula stable. However some people shrug the scap instead of stabilizing it, and then the trap becomes the primary mover, right. You want to hold the scap in a mild upward rotation by the mid trap and serratus anterior, then make middle...
  7. kjetil1234

    Bad shoulders

    Could be an issue with the deltoid is not firing properly. Hard to say without seeing you in person, but I'd start with this if I were you. Make sure you're not shrugging when doing lateral raises, and don't abduct past 90°
  8. kjetil1234

    Bad shoulders

    Release supraspinatus, train teres minor and infraspinatus. If that doesn't help (remember that cuff training is highly specific and easily done wrong), this is more or less a scapular stability issue.
  9. kjetil1234

    Pain, bruise and a strange feeling on forearm

    I am guessing that there's a problem with the pronator teres muscle. youtube how to release it, see if it hurts. If it hurts, combine training and releasing it. It's often weak and tight.
  10. kjetil1234

    Bad shoulders

    Invalid Link Removed Approx degrees according to this diagram. External rotation is easily measured - usually I find people with 90° of external rotation in the most trouble, in comparison with those who lack external rotation. Arms should be able to lift approx 4" off the back (this is...
  11. kjetil1234

    Bad shoulders

    Dude are YOU going to define what's normal or am I? Why waste my time? If you want help just answer the questions I need the degrees of internal and external rotations. Degrees.
  12. kjetil1234

    Bad shoulders

    I am asking for range of motion, not symptoms
  13. kjetil1234

    Bad shoulders

    How is your internal rotation? You should be able to lift your arm off your back at least 4 inches. Compare to unaffected arm.
  14. kjetil1234

    patella tendonitis/tendinopathy

    If you have a job where you sit a lot, make sure to not bend the knees more than you need to. It's rarely a 'strong' issue, as it's a habitual issue and motor control issue. Either way I'd keep working leg curls, strengthen rec fem and sit without excessive knee bend if I were you. Regarding...
  15. kjetil1234

    patella tendonitis/tendinopathy

    over or under the kneecap? Usually subpatellar tendinopathy is due to anterior position of the calf bone (tibia). Weak hamstrings and rectus femoris could be the cause of it, as it'll overwork the quads and thus pull the tibia anteriorly, gradually increasing the tension of the patellar tendon.
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