Posted: Monday, November 1, 2010 11:00 pm
Welcome to Ask Doc Dossman, a weekly column where you can ask Long Beach’s pre-eminent sports therapist…whatever you want! If you already forgot who Doc is, click here to read our introduction. To visit Doc’s website, click here, and buy his book, What I’ve Learned From Your Kids by clicking here. Email questions to Doc at askdoc@docdossman.com.
Strong Beach, stand up!!! We are back to our regular programming. Last week, we took a necessary break from the regular column format to address the hot topic of sports-related concussions, covering my visit to Philly and the work I put in with DeSean Jackson.
Before we get to the questions, keep your eyes open for my next video blog, as we begin a two part series on STRETCHING. This series will be very practical and helpful to everyone from parent to athlete.
Hey Doc, I played sports in high school but had no significant injuries beyond the regular tweaks and sprains, but now 10 years later I’ve been having consistent knee soreness. I feel like my late-20s is a little early to have these old man problems, although I’m sure that knee and back problems are probably something that comes with being tall. But how do I know what’s just regular aches and pains versus something more severe?
I’m 6’5”, about 220 lbs. I played basketball and volleyball. I played basketball since very little, volleyball in high school. Current activities are embarrassingly lacking, including only occasional gym stuff (mostly bike and treadmill).
The soreness happens after/during obvious stuff (like getting up from squatting, or sometimes in the mornings and on cold days) but what worries me slightly is when it hurts (and it’s mostly my left knee) seemingly at random. I can’t seem to find any activity/time of day/etc. that causes it. It just starts hurting behind the knee cap.
I don’t take any meds for the knee, although if it hurts more than usual I will sometimes take Tylenol for it, but I’m never sure how much that helps. I don’t ice it or do anything else for it, other than when it gets worse I just try to get off it.
- Ryan T.
Hey Ryan! Thanks for giving me such good details--you must be reading my columns! I will have to agree with you that there is indeed some knee and back pain that come with the territory of being a big man (6’5”). Years of jumping sports (volleyball/basketball) tend to accumulate over time as well. Sports that require us to leave the ground repeatedly can oftentimes be hazardous to long-term joint health. It seems like you are a potential victim of the degenerative process. Yes, good ole “Arthur-it is” AKA arthritis!!!
Occasional pain behind the kneecap without an obvious mechanism of injury is typical of the degenerative process. It is likely that you have patellar tracking problems. We see this in many athletes with some form of muscular imbalance in their legs. When the patella doesn’t sit properly in its groove, you get grinding action to the rear surface of your kneecap. Over time, this grinding begins to abuse the cartilage behind the kneecap. This condition, preceded by “Patellar Tracking Disorder” is called “Chondromalacia Patellae”. This is “fancy talk” which just means that the cartilage behind your kneecap is softening.
It would be worth getting it checked out. There is rehab that can be done to literally get your kneecap back on track. This will offset some of the ongoing damage to the knee caused by the patella being off track. Yes, you are old enough to suffer from these degenerative symptoms, but fortunately you are young enough to do something about it. You just need to make moves. Of course the other option is surgery. They can go behind the kneecap and shave it smooth. The hard part is the fact that you will still need to do the rehab to get your kneecap back on track. Why not do it now and actually PREVENT surgery?
On another note, you can tell regular aches and pain from severe issues by the mechanism of injury. If there is no trauma or injury, it’s unlikely to be anything serious. If it really concerns you, you can’t go wrong getting it looked at by your physician. I hope this helps.
Hey Doc, what’s a good way to stretch that muscle in front of your shin?
- Jeffrey S.
Hey Jeff! The muscle you’re referring to is called your “tibialis anterior.” Or we can just say your “shin muscle”. There are many ways to skin a cat. I will give you two that I like. First, kneel down with the soles of your feet facing the ceiling. Now sit down on your heels. You should feel a pull in the lower leg at this point.
Another way to release this muscle is to get a foam roller! I love the foam roller. It’s like a massage tool that allows you to use your own body weight to get into a muscle. If you kneel down on the roller, you can place your hands in front of you (and the roller). Use your hands to keep balance as you roll your knees forward allowing the shin to slide along the roller. Move back and forth slowly. Repeat! Thanks for your question!
Hello, Doc Dossman. I have been enjoying your column over the past month and find you to be a great addition to the Gazettes! They are lucky to have you! I hesitated asking this question because I am not an athlete. I never was an athlete. I just need some advice for my back. I hurt in my lower back just above my hips. It bothers me most when I go to stand up after sitting at my desk for a long time. It feels like my hips and my knee want to pull me right back down! Sometimes I just sit back down. Sometimes I get up and try to walk it off. Ultimately, I am most comfortable sitting down. I feel this weight pulling me down and it is so annoying! What is wrong with me?
- Not An Athlete
Hi Not An Athlete! First, thank you for your kind words. I really appreciate the feedback and positive comments. You don’t have to be an athlete to Ask Doc Dossman! You don’t have to be an athlete to benefit from sports medicine. If a basketball player sprains his ankle in a game and you sprain your ankle stepping off of the curb, you both have sprained your ankle! I don’t treat you any different—you’re welcome here anytime.
Let’s discuss this back of yours. You didn’t exactly give me much background (age, height, weight, etc.) but what you did share was indeed very crucial and pertinent. The pulling sensation you are feeling in your hips and knees are the attachments to your hamstring muscles. Those are the muscles in the back of your thigh. They go from just beneath your bottom (glutes, rear-end, derrière, tushie, what have you) to behind your knee joints. Although sitting is a difficult position for the spine, your main issue is most likely tight hamstrings. I’m willing to bet that if I asked you to bend at your hips and touch your toes, you would struggle to get your hands on the ground.
Sitting puts your hamstrings in a shortened position. When you sit for hours, these muscles become tight. When the hamstring muscles are short/tight, they pull on your pelvis and prevent you from bending at your hips. This causes you to use your lower back muscles to bend forward rather than the hip joint. Lower back muscles tighten up and fatigue at this point.
Stretch your hamstrings! While this might not completely correct your problem, I can promise that it will give you great relief! If you don’t know how to stretch, stay tuned for my next video blog! This video will be perfect for you because it’s about stretching. I am not looking to simplify or belittle your problem. I am only giving you a simple and straightforward solution! Be patient. Give it a week or two. If you don’t find this helpful, make an appointment with your doctor (or with me). You are always welcome at my office if you do not have someone that you already see!
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Remember to send me your questions--ask me anything! Once again, that was pretty fun! I love this stuff! Of course, I always request more information. Remember, my perspective on your problem is limited by the information you provide, so please don’t take my recommendations over your own physician who examines you regularly. The more information you give me, the more I can help. I need to know things like age, sex, date of injury, past injuries, and things of that nature.
Well that is all we have time for today folks! Until next week, stay STRONG BEACH!!
Doc Dossman
To visit Doc’s website, click here, and buy his book, What I’ve Learned From Your Kids by clicking here. Email questions to Doc at askdoc@docdossman.com.
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