Ballroom Dance > Knee pain

Discussion in 'Ballroom Dance' started by LXC, Apr 27, 2006.

  1. LXC

    LXC New Member

    My partner has been suffering from periodically knee pain since we started dancing. He had a really bad episode this week and finally saw a doctor who belives it's patello-femoral syndrome. He's also going to see a sports medicine specialist soon but I was just wondering if any dancer here has this problem and could share your tips in both prevention and recovery. Thanks!
  2. and123

    and123 Well-Known Member

    Doing the recommended exercises/stretches thankfully took care of the problem for me. It still flares up every now and then, but it's not nearly as painful as it was before.
  3. Keelzorz

    Keelzorz New Member

    Hey! Definatly what the doctor told me I've got. Most of the exercises I was given were for stability and strength. Physical therapy and stretching work wonders. So do ibuprofen (advil) and sodium naproxen (Aleve).
  4. chica latina

    chica latina New Member

    Could you describe the symptoms? My partner has been suffering of knee pain, but we havent figured out what it is.
  5. la morena

    la morena New Member

    Ooooh..... sorry to hijack a little, but I have had something similar. Not a painful knee as such, just a clicky one, every time I bend it. Is that something to get concerned about? I think it's genetic because my dad and my brother both got something similar at the same age :(
  6. LXC

    LXC New Member

    The symptoms are pain under, above, around, below the knee cap area. Sometimes there'll be swelling too. It hurts to bend the knee, so it becomes difficult or impossible to dance. It'll last for days or a couple of weeks then go away. Usually doesn't impact daily activities too much, but this time it's a bit more severe and difficult to walk.

    I googled today and found that it's a common problem for runners and if left untreated, it can develop into chronical condition (can't remember the name now). I suspect that he's already gone to that stage. I wish we had taken this more seriously earlier. You should go see a doctor or physical therapist.
  7. swan

    swan Member

    Patella Femural syndrome supposed to mean degenerating knee cap. But w/ cross training, this can be eradicated (if it's not gone too far).

    Pilates is really good - whole body conditioning. In order to get rid of the pain, the muscles all around the knee cap need to be balanced & strengthened.

    Also I'm not sure what style you do. If it's standard, improper lowering can certainly make your knee hurt :)
  8. redhead

    redhead New Member

    I have this (but only when running) and found that using a brace really helps, by keeping your knee from moving to the side too much and making sure it's warm. I just got one at Walgreens. It probably won't help if the problem has gone too far, but worth a try
  9. skwiggy

    skwiggy Well-Known Member

    I was having knee pain for awhile last year. Not sure of the cause. But several people advised me to strengthen my quads. Specifically, the part at the bottom of the quad just inside the top of the knee cap for stability around the knee. I did some of those exercises where you sit with your leg at 90 degrees, and then lift it to a straight leg and repeat. I did it with weights at the gym, and with no weights, about 30 reps as a warm up just before dancing. After a few months of doing this, the pain disappeared. (*knocking on wood*)

    Also, whenever I did the 30 rep warm up before dancing, I had significantly less pain while dancing.
  10. LXC

    LXC New Member

    Thanks a lot for your advice! Once he's not limping as much, we'll do those exercises.

    swan, can you elaborate on your point of 'improper lowering'?
  11. newdancer113

    newdancer113 New Member

    DO NOT see a physical therapist without first seeing a doctor who specializes in sports medicine (no, any doc won't do...most don't have specialized knowlege of sports injuries). Mostly these are orthopedic surgeons, but some family practice docs do too. You need the doctor's diagnosis before the physical therapist can plan treatment. I know, cuz I'm a doc. but I don't treat these kinds of things, so I would refer you to a sports doc.
  12. swan

    swan Member

    Ha...There're plenty of ways to improperly lower when you move :) Better work with your coach on the proper lowering. I did send you PM on some tips.

    Now, the other suggestion I have besides body conditioning is to find a really good chiropractor (which not too many out there) that can also check up knee alignment. But after adjustment, you need the right muscles to keep that in the properly adjusted place, otherwise you'll throw them off again & you might end up visiting the chiropractor often to keep getting adjusted. So the long term solution really is to strengthen your muscles. In fact not just for knees, but everywhere else in your body.

    I've heard enough people who twist their ankles often or have knee pain. Don't let the pain get too far to interfere with your dancing! Some people even have knee surgery & have to stop dancing completely.

    Don't wait to get a proper diagnosis & start body conditioning.
  13. swan

    swan Member

    Hmm...not a fan of any type of braces (ankle or knee). They're very restrictive. And by having them, it's not going to help build the right muscles - in fact, I suspect it might weaken it because it's got this artificial support. Muscles can get lazy :)
  14. redhead

    redhead New Member

    well I only use them for running (the soft type) - running is a killer for your body anyway... but I have seen pretty good Standard people dancing in them at practice
  15. skwiggy

    skwiggy Well-Known Member

    This happened to me. I wouldn't recommend using a brace unless you absolutely cannot perform without one, and even then use it sparingly.

    Also, when you do strengthening exercises, work each side of the body independently as much as you can. That way if you have problems with only one knee, you won't be favoring it by using the muscles in the other leg to do the exercises.
  16. fluffy

    fluffy New Member

    It never hurts to strengthen the vastus medialis (sp?) - the muscle on the inside of the leg just above the knee is this the one you mean Skwiggy? I've also been told it stabilises the kneecap. I also do the above exercise when I remember, but only for the last 10 degrees of the raise or so, as this is the range which works this muscle. Another one is to sit on the floor with your legs straight out in front, and try and lift it without raising it, if that makes sense, it also engages the vastus medialis
    Stretch your quads as well, apparently overly tight ones don't help.

    The above site tells you to use the last 20 degrees!
  17. skwiggy

    skwiggy Well-Known Member

    Looks like it, yes.

    And my trainer tells me that especially women have trouble with their knees as a result of a greater angle from the hip, and so strengthening that muscle for stabilization is even more important for women. Although he was saying he has similiar problems due to some issue with the arch of his foot, so he focuses on it for himself as well.
  18. LXC

    LXC New Member

    I've been googling on this and found similar information. Leg extension and squat (partial squat) are most often recommended exercises. He's doing some now without weights. The swelling has come down and pain is getting better. We're still waiting to see the sports doc. There must be a long approval process or waiting list:mad:
  19. skwiggy

    skwiggy Well-Known Member

    Oh, and something else that I have found that works that muscle for me, is biking.
  20. fluffy

    fluffy New Member

    Cyclists usualy have huge vastus medialis's. A cycling friend's stuck out like an orange, so this is obviously a good way to work the muscle!

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