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COMPLETELY RID YOUR KNEES OF TENDINITIS, OR DISCOMFORT WITHOUT PAINFUL INJECTIONS, DRUGS, OR SURGERY!
The Back Pain Bible was written first because of the immense need, and debilitating aspects of the problem. This book however, is very near and dear to my heart. I have suffered with knee pain for over 16 years before I finally found something that worked to take it away. Unfortunately the damage was already done, and after completely fixing both knee they each gave out on me within 5 years time. The doctor who did my surgery couldn’t believe I could even walk. I attributed the fact that I could to how resilient your body becomes through weightlifting. If there is anything more debilitating than back pain, it has to be knee pain, and then possibly migraines. In that respect it is fitting that since migraines come from tight head and neck muscles, knee pain comes from a tight quadricep muscle around 90% of the time. The other 10% can be found to be coming from the adductor complex, and sometimes the hamstring.
I’ve read many articles online, and in magazines discussing a myriad of ways to get rid of see pain and all of them are wrong. Ultrasound, stim & ice, compression, heavy negatives, shots, and pills are all a dead end form of treatment. Some of them will even contribute to more pain. To end mechanical knee pain we must do two things:
- Open up the hip flexor complex.
- Relax, and release the quadriceps muscle, and return it to it’s original length.
Due to the methods I developed and depict in this book I can say for certain I am 100% knee pain free and will remain so for the rest of my life.
If any of these statements sound like you, then this is your book:
“I would be able to lose the weight, and exercise if only my knees didn’t hurt so bad.”
“If my knees didn’t hurt I would be able to run faster for a longer period of time.”
“I love basketball, but playing will leave my knees in pain for days.”
“Going down stairs is murder on my knees.”
“I can’t sit in a car, plane, or meeting for very long without my knees hurting.”
“I love to squat, but it kills my knees.”
“The outside of my knee is in so much pain it hurts to walk.”
Imagine for a second if you woke up tomorrow and your knee pain was actually alleviated. What would you do? How would your life improve? This book has the answers you are searching for.
Once again I present case studies of people just like you who are now living with out knee pain after modern medicine had told them their case was hopeless.
In this book you will learn:
- Where your knee pain is actually coming from, and how to get rid of it.
- What IT band syndrome is and how to release the muscles causing the irritation.
- How to fix runner’s knee, and jumper’s knee as easy as 1, 2, 3.
- The difference between trigger points, and adhesions, how they are creating your knee pain, and how to get rid of them.
- Why your specific knee pain diagnosis is not a death sentence.
And so much more!
For 16 years Chris suffered with unimaginable knee pain and has since not only healed his own, but countless others. Buy this book now so you can be his next success story!
Trigger points or muscle “knots” are sensitive spots in soft tissue, and too many of them is “myofascial pain syndrome.” They are usually described as micro-cramps, but the science is half-baked and their nature is controversial. Regardless, these sore spots are as common as pimples, often alarmingly fierce, and they seem to grow like weeds around injuries. They may be a major factor in back and neck pain, as a cause and/or complication.
Trigger point therapy mostly consists of rubbing and pressing on trigger points — which can feel like an amazing relief. Dry needling is a popular (and dubious) method of stabbing trigger points into submission with acupuncture needles. Treatment is not rocket science — it’s much too experimental to be so exact! It’s a bit of a crapshoot, lots of trial and error, but anyone can learn enough to relieve some minor pain problems cheaply and safely, and maybe some bigger ones, too. Advanced therapy for people with many stubborn trigger points goes beyond fighting brush fires and in search of medical factors.
Shocking, I know. Those last two paragraphs were from a website called painscience.com. Interesting that they knock this therapy so heavily at the beginning of their article when they are actually supposed to be helping people. Honestly, this is par for the course because not too many people want to put in the time to learn about the avenues trigger points take in the body. To the medical field this is all hogwash as it is much easier (And more profitable) to prescribe you a pill, give you a shot, or cut you, then it is to teach you how to roll on a softball. Pills, shots, and surgery make great repeat customers as well so the lights will guaranteed stay on, and the doctors way of life will not be disrupted. Sorry about that rant, that was 16 years of unsolved knee pain doing the talking.
Let me assure you trigger points are very real. I have felt my fair share for all humanity in my body alone, and my clients feel them as well. Trigger points are the Bermuda triangle of the pain world. This is because you have primary trigger points, secondary trigger points, satellite trigger points, and latent trigger points. The primary causes for trigger points are:
- Metabolicand endocrine inadequacies
- Infectionsand infestations
I was probably better of writing, “Just living” there, but I felt like getting specific. All jokes aside, a housewife who never lifted weights could be in as much pain from a trigger point as an NFL lineman. These guys are that viscious.
Trigger points can develop for a number of reasons, but for the purpose of this book we are going to focus more on the mechanical side. I’m willing to bet that if I assessed you I would find that your knee pain is due to a movement error. Your knees may collapsing as you squat or your back may be rounding causing your knees to fall forward creating extra stres for them. As far as the different types of trigger points – this is where things can get a little like the tea cup ride at Disney World. But I should actually tell you what they are first.
Trigger points are little balls of ticked off muscle tissue. When mechanical stress occurs on the same portion of tissue for too long, the muscle will actually spiral itself into a little ball. You can feel these suckers when you press into the tissue – they are like little pebbles. When the muscle spirals up it creates a compressive atmosphere that results in three things we don’t want:
- It chokes off its own blood supply not letting any nutrients in.
- It doesn’t allow metabolic waste out from muscle energy production.
- It changes the angle of pull when it contracts, which will destabilize joints upstream and downstream from where it is located.
Inside this ball of tissue is a bunch of neurons that abide by one rule, and that is “Misery loves company.” The tighter the ball gets, the more the neurons get compressed and the more pissed off they become sending pain to all areas of the body as an S.O.S. And we politely ignore them.
Now for the different types. Primary trigger points are the granddaddy’s. Finding and releasing them is tough, but when you do you can literally decrease your knee pain by 50-80%. I’m speaking from personal experience after not being able to run for 10 days after releasing a trigger point in my adductor brevis. My leg was incredibly sore then entire time, but my knee pain was drastically reduced. Secondary trigger points will only be completely released if you release the primary trigger. I call these guys the cockroaches. You release it, and then 4 days later it pops back up again, and so the cycle begins.
Satellite trigger points develop as a result of the primary trigger, but are not directly connected. Because of this I call these guys the “Party crashers.” Nobody invited them but they’ll be damned if some other trigger points are going to have fun with out them. After releasing the primary trigger, you have to play seek and destroy with these guys to make sure the entire muscle (And fascia) is clear. Latent trigger points are lone wolves combined with sleepy dwarf. They have no reason to exist, and they do not refer pain yet they are there. If you find one, you can easily get rid of it which allows us to chalk up a big fat zero in the pain game, but still can make us feel like we won.
Fibrosis, or fibrotic tissue is defined by the overgrowth, hardening, and/or scarring of various tissues and is attributed to excess deposition of extracellular matrix components including collagen. Fibrosis is the end result of chronic inflammatory reactions induced by a variety of stimuli including persistent infections, autoimmune reactions, allergic responses, chemical insults, radiation, and tissue injury. When muscle tissue is fibrotic it will feel like a long hard cable stuck in your body.
When I work with people many will ask how I always know exactly where the pain is. This is because muscles tell a story, and fibrosis is how it speaks. Muscle – from a health perspective should be soft and supple, not hard and restricted. Fibrotic muscle tissue does not release – it breaks up very, very slowly, as it’s sheaths become “Unglued” usually under the care of a very skilled body worker. I am working on developing a product that actually mimics a practitioner’s forearm allowing laypeople to once again become their own best therapist. Please sign up for my newsletter at www.influentialhealthsolutions.com if you are interested in keeping abreast on this issue.
Rubbing Ease magnesium spray into fibrotic muscle tissue will help erode any calcium deposits that have formed on or around the muscle tissue. We have four neurotransmitters in the body. They are potassium (excitable), sodium (excitable), calcium (excitable), and magnesium (calming). Did you get that? You have 3 neurotransmitters responsible for exciting your nervous system, and one that is responsible for calming it down. Over 75% of the US population is deficient in magnesium because it is no longer present in sufficient amounts in our soil. We’ve known this since 1923. Yep.
Before a muscle becomes fibrotic it gets stuck in a tonic states producing a continuous contraction calling upon copious amounts of calcium to sustain it. Because the muscle is so tense it operates on the same principles as trigger points trapping the metabolic waste in the muscle tissue. When enough waste builds up you get a calcium crust that forms around it making it harder and harder. If you have a poor diet this can happen even quicker. When treating fibrotic tissue you must be the stoic one. I have worked on fibrotic tissue of my own for over a year before it finally broke up. I was not sad to see it go.
Adhesions are primarily made from myofibroblasts and are a whole different beast. Myofibroblasts are large cells with ruffled membranes and highly active endoplasmic reticulum (The outside of their cells do stuff). They possess bundles of microfilaments, which terminate at the cell surface in a specialized adhesion complex, termed the fibronexus or mature local adhesion. Myofibroblasts migrate to, and are highly responsive to chemokines (These guys attract white blood cells telling your body your are hurt) released at the site of injury. Interestingly, these guys add a rogue contraction property to the fascial net I keep talking about. Under certain conditions (trauma say like a Charlie horse, or pulled hamstring) these fibroblasts hook their cellular structure into the connective tissue matrix, and then exert a slow smooth muscle-like contraction into the fibrous webbing. Think of it as Velcro with a mind of its own reaching out and playing with your fascia at will.
Adhesions need cross-friction, vibration, and in some cases just good old smashing to break them up. They are especially prevalent around injury sites such as pulls, strains, and sprains, as well as surgical incisions.
While knee pain has many, many names, I felt like I should go over a few here so you can be clear on what’s ailing you and make sure that this book is going to be able to help you.
Tendinitis– Tendinitis is a classical diagnosis for anyone coming in to see a doctor that has pain and inflammation in their knee or surrounding their knee. This is also called runner’s knee, and jumper’s knee. The common way doctors treat this condition is with pain medication like NSAID’s (Non-Steroidal Anti-inflammatory Drugs), and ice both of which mask the real problem and will make things worse. The real culprit is due to the overuse of a partial range of motion about the knee. They key to healing this issue is soft tissue work in the hip flexors, quads, and maybe even adductors, and hamstrings if the issue is bad enough. This will all be discussed in detail later!
Tendinosis– This is the condition I was told I had. All of the symptoms are the same as tendinitis but there is none of the accompanying inflammation, which throws doctors for even more of a loop because now they can’t prescribe NSAID’s. I was told to ice the area heavily, and rest. I will go into detail later in this chapter about ice in the “Ask The Coach Section,” but for now if you are icing your knees I strongly recommend you stop. Now. Tendinosis can be cured through the same methods I use for tendinitis. Fret not, salvation is coming!
Patellofemoral Syndrome– Doctor’s will diagnose you with this if there is not just pain in the front of the knee, but surrounding it as well. A client of mine was didagnosed with this, and not settling for such a general answer asked his friend who was a surgeon in the army what it meant. His friend replied, “That’s what we tell our patients when we don’t know what’s wrong with them.” Need I say more?
Chondromalacia– This can only br diagnosed by and MRI and will typically show that the cartilage under you knee is wearing away, or softening up some. The most common symptom is knee pain that worsens when walking up or down stairs. Kneeling, squatting, or sitting cross-legged also may hurt. It’s usually treated with rest, pain relievers, and physical therapy. If these treatments don’t work, surgery may be prescribed, but will most likely not work. Our bodies are geared for millions and millions of cycles. Typically your knee cartilage should last for 110 years. In a case like this I would ask the question, “Why is the cartilage softening up and wearing out?” The answer will be found in the muscles and that is where your true problem is.
Rheumatoid Arthritis/Osteoarthritis– There are two different types of arthritis that can occur in your knees. The most common type is osteoarthritis (OA), a progressive condition that slowly wears away joint cartilage. OA is most likely to occur after middle age. Rheumatoid arthritis (RA) is an inflammatory condition that can strike at any age. If you have been diagnosed with either of these conditions my methods will still help you, but you may want to make some dietary changes as well. I recommend eliminating all forms of dairy in your diet immediately as well as spraying magnesium on them two times per day – once in the morning and once before bed. Ease magnesium is the best spray on the market, and can be found on Amazon or www.activationproducts.com. You may also want to do a complete master cleanse as I have seen many of my weight loss clients get rid of their arthritis just through a cleansing of the body’s digestive system.
Osgood-Schlatter’s Disease– This is a condition of bone rather than muscle, but I feel it is tight, overused/underappreciated muscles that cause the problem. This mostly occurs in young athletes and can be quite painful. The lower portion of your patella tendon actually inserts like a fishhook into a bony process called your tibial tuberosity. As the quadriceps get used more and more they will begin to get tight putting excessive tension on the tuberosity. Because the bone is literally being pull up and away a large bump will form and become extremely painful. Doctor’s will recommend ice (again), rest (again), and maybe even NSAID’s (again), all of which are inadequate and undermine the way the body works, and what is actually going on.
Meniscus Tears/Cartilage Deterioration– Just as with torn ligaments, or tendons, this is one of the rare cases where what I do will not work. This is because both of these structures reside inside the actual knee joint and are not palpable, nor can they be manipulated manually. Stem cell injections are becoming popular with cartilage deterioration, as well as platelet rich plasma (PRP) injections, and prolotherapy. As far as meniscus tears are concerned arthroscopic surgery is your best bet. This is because meniscus does not heal on its own, and when you tear it becomes like an open wound on the inside of your body. Imagine cutting the palm of your hand and never having a scab form over it = no bueno.
IT Band Syndrome– this is a painful condition appearing on the outside of the knee where a bursa sac gets irritated usually due to long periods of excessive running. Not the death sentence most people think it is, I have fixed this problem in quite a few people. This is actually more of an issue with the vastus lateralis being tight, as many physiologists have confirmed the IT band does not in fact cross the knee, but instead inserts onto the femur. In all honesty, if the vastus lateralis is tight, the IT band will be too.
This is just a short list of the most common knee pain diagnosis’ you will hear about. If I left your condition out I am sorry, but please continue reading because I am 100% certain the exercises I show in this book will help you tremendously.
While I am not trying to turn you into a physiologist it is important you understand the anatomy of the area you will be treating. It is your body after all! This again is a short list of the muscles we will be attacking in order to destroy your knee pain once and for all.
Psoas Major & Minor – Your psoas are your primary hip flexors (raising of the knee) in the body. When they tighten up trigger points will develop in certain areas, which will send a signal for the quadricep to tighten up. This is where we will begin our journey to pain free knees!
Illiacus– Another hip flexor, this guy is thicker and shorter than the psoas muscle. When it gets tight it will trap nerves such as the femoral, and the obturator which will send a message to the quad again to contract and tighten causing knee pain in the process.
Rectus Femoris– In sports this guy is used to kick a ball hard, sprint, and is also used when rifing a bike. It is a powerful hip flexor, and also a weak knee extensor. This muscle gets abused a lot and can become quite stiff sending pain into the knee if it is not taken care of or maintained regularly.
Vastus Medialis– This is the tear drop muscle of the quad that sit on the inside of the thigh. This muscle should always fire first when the quad is called upon to work and when it doesn’t – knee pain arises. There are many trigger points that develop in this muscle that will light your knee up like a Christmas tree.
Vastus Intermedius– this muscle is a deep knee extensor that is very difficult to reach manually, but it can be done. It is riddled with trigger points that can be quite stubborn and will refer pain into the knee.
Vastus Lateralis– This is the very large muscle running down the outside of your leg. When your knee and hip are not taken through a complete range of motion for long periods of time, or if you run and jump a lot – it will get tight and develop trigger points. Up to 13 in fact! It is my go to place to look when I get IT Band syndrome complaints.
Sartorius – This muscle is a long, thin, band-like muscle found in the front part of the thigh. The sartorius functions as an important flexor and rotator of the thigh at the hip joint, and can harbor a trigger point or two affecting the knee.
Gracilis– a long muscle that runs down the inner portion of the thigh. This guy adducts the leg, and assists in knee flexion. Trigger points commonly develop sending pain on the inside of the knee.
Adductor Longus, Brevis, and Magnus– Adductors are groin muscles. Groin muscles move the leg closer to the midline of the body, and when tight, can be a major player for knee pain. This is because the major Obturator, and saphenous nerves run in between the adductors and the vastus medialis, which is commonly called the adductor canal. If the adductors and the vastus medialis are tight both of those nerves will get pinched sending mind altering pain into your knee.
Tensor Fasciae Latae– Or the TFL as it is called in my physio geek circles is a fibrous sheath that encircles the thigh like a stocking tightly binding its muscles. The TFL works in synergy with the gluteus medius and gluteus minimus muscles to abduct (bring it away from the midline) and medially rotate the femur. When tight it can develop trigger points that create pain on the outside of the knee, and thigh.
The Hamstrings – People are incredibly surprised when I get them to eliminate their knee pain by applying pressure to their hamstrings. This is one of the biggest muscles in the body, and it is a major player in providing stability for the knee. If there is a problem in the muscle you can be sure the brain will activate pain in the knee to tell you to slow down so a serious injury doesn’t occur. When the hamstring gets tight the insertions will pull on the fascia of the front of the knee. The hamstrings are scientifically titled the biceps femoris, “Bi” meaning two, but there are actually three muscles to this group – the semimembranosus, semitendinosus, and the biceps femoris. The hamstrings flex the knee, and rotate it, and extend the hips in movements like a squat or deadlift.
I realize that the previous information may have been a lot for you to digest. What you need to know is by reading it you to become a pioneer, a part of the resistance. Much of the information you now have is not widely accepted in the medical community, and is down right shunned upon most of the time.
This is because it works, and a doctor does not have to oversee it.
With every book I write I feel more and more empowered giving people like you who were once as I was – in pain, frustrated, and sometimes feeling very sorry for myself, the ability to take their own pain in their hands and send it to the moon. So my last question to you is, “Are you ready to be a space cadet?”