# my knees ## Right knee - 2024-08-03Sat - it has still been bugging me, though possibly in a new way, as now stairs are hard - possible cause... - running on 2024-08-01 - 2024-07-31 - biking a lot - - 2024-07-27 - was bugging me enough that I didn't dance at rekindling - 2024-07-13 - hurt enough above the knee ithat I had to stop dancing at the ecstatic dance [[ecstatic dance - KW]] see [[body and injury log]] - 2024-07-15 - hurt a tiny bit on hike this morning - 2024-07-18 - hurting consistently - hiked ~50min and walked ~45in the morning - its hurting on the top outside-ish and was hurting on the inside earlier #ToResearch - 2024-07-20 - - 2024-07-21 - was able to ride 25min x2, plus eliptical - 2024-07-22 - maybe still feels a tiny bit off but seems normal - how it got better? - time and (extended clam shell) physio ## Injury log - 2025-01-22 - Right knee hurts - when I go down stairs - Cause.. - Mirrador several days in a row - 2023-12-02 - Right knee hurts - Were - It is right above the knee cap on the front, towards the outside - rectus femoris (front) - Vastus lateralis (outside muscle) - above the iliotibial tract bursa (little bone on the outside) - Guesses at cause? - Could be from the elliptical (~45min - 60min the last several days in smaller chunks) - Could be from dancing a lot of 2023-11-23 - Could be from a bunch of recent yoga - Could have been exacerbated from running a bit last night - Been eating quite a bit of sugar and wheat recently - Slipping tiny bits - Guess at when it'll be good? - Dec 9th, I don't know if I can go a week not dancing, ## Why I love my knees - They help me stand up which often makes hugs better - Running, jumping, dancing, biking ## Misc - I saw somewhere that foam rolling can increase knee injuries. ## **Iliotibial band syndrome** https://my.clevelandclinic.org/health/diseases/21967-iliotibial-band-syndrome Iliotibial (IT) band syndrome is often caused by repetitively bending the knee during physical activities, such as running, cycling, swimming, and hiking. **causes pain on the outside of your knee**. It often happens in athletes, especially distance runners. But anyone can get it. Using incorrect sporting equipment and having a poor running stance may increase your chance of having this condition. ![[Iliotibial band syndrome.png]] ## Knees bugging you? - work on your [[arms]] - meditate - [[notice the other options]] - [[things you can do without your blank]] ## Anatomy... - rectus femoris (front) - Vastus lateralis (outside muscle) - iliotibial tract bursa (little bone on the outside) - There is much more ## Physio - standing leg and other leg is a clock - leg raises - iliotibial tract bursa (little bone on the outside) - [[myofascial release|foam roll]] and [[percussive massage|massage guns]] ## Remember. - The [[elliptical]] is not a natural movement - I think it can make my knees weird