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Sorry not much to share, except I do a variety of squats, split squats and single leg drops off steps/stairs to maintain knee strength and tracking.
Care to expand on your hip tendinitis? I get a pain that runs from hip flexor, over the top of the pelvis and around the side to the lower back. I think I overdid the hip flexor stretches late last year and hasn't healed up...
pifko-
Yeah, I’m pretty good with the exercises to keep on top of a couple of other injuries - my staples are dead lifts, single leg press, single leg calf raise and a variety of squat, glute and core things.
The hip tendinopathy was just off the back of no excercise for a couple of months (travelling with work, travelling with family, sore tight back after London Sydney flight) and then straight into running distance. I did a few long rough off road runs and ended up with an intense pain deep in the hip. Really felt like around the joint, rather than deep glute pain.
Tried various things to no avail, saw a physio that reckoned it was piriformus syndrome, so worked on that for a while. Then went to a sports doc that suggested it could be a stress fracture. So hard stop to any excercise beyond stretching and core till I had an mri (which was a few weeks out cause work).
By the time I had the MRI the hip pain had pretty much gone to be replaced with sciatica. MRI said no stress fracture, hip looked fine - possible remnant of tendinopathy, but now we have a mild disc prolapse.
So back in the gym doing lots of single leg stuff at the direction of the (now swapped out) physio, and I pop my knee.
A couple of months go by of loads of gym work both for sciatica and the knee, without seeing much improvement on either. So I opted for a caudal epidural (steroid into the spine) which solved the sciatica immediately, and the knee for a week.
If you can glean any lessons from that then happy for you to share them!
cookiemonster
Any patella tendinitis experience?
I appear to have (touch wood) got over a hip problem and then sciatica (helped along with a massive dose of steroids shot into the spine). But the knee injury I picked up from doing the physio exercises that were supposed to help the hip tendonopathy is proving difficult to get over.
I’ve a minor tear in my meniscus but hasn’t bothered me for a few years, which may be part of this.
Physio is good - knee specialist still works mostly in NHS (so treating injuries rather than lifestyle coaching) - but Im making slow progress. Going to see a knee surgeon on Wednesday (the chap I saw when I had the meniscus problem); he’s surprisingly anti-knife for a surgeon though.
Any experiences to share? Extra points if you had a cortisone injection (which I think is my next option).