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Knee Support

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laser47 View Drop Down
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Post Options Post Options   Quote laser47 Quote  Post ReplyReply Direct Link To This Post Posted: 27 May 10 at 12:03pm
My physio when I did my knee thought that supports did more harm than good because you become over-reliant on them and over time they cause the muscles and ligaments to weaken

Better to sort out your hiking style and get regular off boat excercise to sort things out  even if it's just a bit of swimming or cycling and a few wall sits with ball.


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Post Options Post Options   Quote Scooby_simon Quote  Post ReplyReply Direct Link To This Post Posted: 26 May 10 at 7:45pm
Originally posted by slop_idol

Originally posted by turnturtle

Sorry Sloppy, I have the Spinlocks- they're great pads, they even come with
d3o in them now, but for sports support... n'ah, you'll 'kneed' something
designed for the job.

Shame, they look good, it'll be a while before im back into the swing of things anyway so ive got plenty of time to shop around for the ideal support.  The best ones always discintergrate after a bit of abuse on the boat.

Originally posted by A Seabadger

"Advice from your GP" - I suspect the average GP has no idea what we put our knees through sailing! A sports physio for advice re supports and exercises to try and help the core problem would be my suggestion. The Rooster advice is good also.

My GP gave good advice, although not a sailor himself, had an understanding (unsuprisingly) of what a body is capable of, and i was refered to a specialist for further treatment. After all its a medical problem and so best to see a doctor alongside others.

These type of "supports" are essentially comfort blankets; they provide very little support.

Some may provide a little support for the patella; they DO provide extra warmth and make YOU feel like you have more support for the knee; I sometimes use them to add WARMTH to my knees as they are a bit tired out; but if you get to the point where they are hurting after exercise it is time to consult an expert.

 

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Post Options Post Options   Quote Oli Quote  Post ReplyReply Direct Link To This Post Posted: 26 May 10 at 1:36pm

Originally posted by turnturtle

Sorry Sloppy, I have the Spinlocks- they're great pads, they even come with
d3o in them now, but for sports support... n'ah, you'll 'kneed' something
designed for the job.

Shame, they look good, it'll be a while before im back into the swing of things anyway so ive got plenty of time to shop around for the ideal support.  The best ones always discintergrate after a bit of abuse on the boat.

Originally posted by A Seabadger

"Advice from your GP" - I suspect the average GP has no idea what we put our knees through sailing! A sports physio for advice re supports and exercises to try and help the core problem would be my suggestion. The Rooster advice is good also.

My GP gave good advice, although not a sailor himself, had an understanding (unsuprisingly) of what a body is capable of, and i was refered to a specialist for further treatment. After all its a medical problem and so best to see a doctor alongside others.

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Post Options Post Options   Quote jeffers Quote  Post ReplyReply Direct Link To This Post Posted: 26 May 10 at 12:06pm

The key thing here is good technique and this is boat specific so speak to a coach for your class of boat.

I also took the P out of people who wore hikers for years (until I splashed out on some decent ones),now I realise just how key they are.

The bottom line is that if you cannot hold the correct hiking position for the boat you sail you need to strengthen the muscles. If you go to a gym and their PTs are any good they can work out what will work by you demonstrating the position.

I did this and it made a huge difference, the flip side is that you perform better because you are not getting as tired. That is providing you go to a gym.

I do recall that Jon Emmett (who floats around here on occasion) and others recommend pilates/yoga. As I do some yoga positions in my program i can vouch for how effective this could be.

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Post Options Post Options   Quote laser193713 Quote  Post ReplyReply Direct Link To This Post Posted: 26 May 10 at 11:13am

My GP sails a laser at our club so he knew exactly what the problem was, he also suggested I took up trapezing

My knee exercises included stuff like sitting on a chair and holding your legs out in front of you without support. it is important to sit bolt upright when doing this or it is pointless. When i was in oppies i could do this for ages but just trying now I am really stuggling to straighten them at all  Most of my knee problems turned out to be caused by flexibility, I had one exercise which was like the one above but you sat on a dining room chair, with another one you had your feet on, and slowly straighten your legs together with a straight back.  I guess that helps build up the flexibility for the leg lift to work at building muscles.

The final exercise was also flexibility based.  it was a simple stretch where you lie flat on your front on the floor. then get someone to support your knee against the floor with one hand and bend your lower leg with gentle pressure and hold it for 10 seconds at a point where you are comfortable but can feel it pulling. 

It was amazing how unflexible i was back then but now i am pretty good. I think I got these exercises because I was also suffering from "growing pains" (yes they do exist) where your bones grow faster than your muscles which can be incredibly painful and magnifies the pain of the knee being seperated by the oppie hiking style.

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Post Options Post Options   Quote MerlinMags Quote  Post ReplyReply Direct Link To This Post Posted: 26 May 10 at 10:08am
Aren't there some weird exercise you can do that strengthen the muscles that support the knee joint? Not the usual upper/lower leg exercises.
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Post Options Post Options   Quote A Seabadger Quote  Post ReplyReply Direct Link To This Post Posted: 26 May 10 at 9:47am
"Advice from your GP" - I suspect the average GP has no idea what we put our knees through sailing! A sports physio for advice re supports and exercises to try and help the core problem would be my suggestion. The Rooster advice is good also.
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Post Options Post Options   Quote laser193713 Quote  Post ReplyReply Direct Link To This Post Posted: 25 May 10 at 10:36pm

What boat do you sail? I know from personal knee trouble that there are at least 2 (the ones i have suffered from) very distinct types of knee problems but most others and both of the ones i have suffered from are just a case of building the muscles in your knees. 

My first knee trouble was in oppies when i was about 13... this was caused by the hiking style of the oppy which is a fairly bent leg style, with a fairly narrow gunwhale under your knee joint, rather than on the back of your leg.  This leads to a very powerful seperation force in your knee as well as cutting blood supply to the muscles in your legs.  This eventually becomes very painful.  The muscles in your knee are not really designed to deal with the knee seperating like this, they are much more suited to being compressed such as when you are running or walking etc. So for sailing these muscles need to be extra strong.

My next load of knee trouble came in lasers. This was caused by a bad hiking style but not due to the loss of circulation. The best advice i have found for this is from rooster sailing who have a guide for hiking style, which i will try and find after writing this.

I occasionally wore a knee support that i bought in tesco, I also was in the RYA squads so was given a top sports physio who gave me specific exercises to do to build the muscles in my knees, these were still forming because i was so young so the exercises may not be suitable for a fully developed body.

I still suffer from bad knees from time to time, and a little while without sailing has really changed my knees for the worse because the muscles are shrinking fast.  The 100 will be a real test of my knees in august when it comes!

EDIT- Here is the rooster guide http://www.roostersailing.com/articles/Hiking_Style.html



Edited by laser193713
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Post Options Post Options   Quote bert Quote  Post ReplyReply Direct Link To This Post Posted: 25 May 10 at 9:58pm
I have used the style of support that "jeffers" suggests & back up his post 100% but also advise talking to your GP because differant supports do differant jobs
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jeffers View Drop Down
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Post Options Post Options   Quote jeffers Quote  Post ReplyReply Direct Link To This Post Posted: 25 May 10 at 4:25pm

When I had knee issues a few years ago I wore a neoprene knee support with an exposed patella, that did the trick along with some other general care such as cod liver oil and hitting the gym.

Now I find my knees are fine even after a hard day sailing. I decent pair of hikers might help you as they help reduce fatigue in the upper leg muscles meaning you dont tend to put all the strain through the knee joint.

Just my 2p...from a Laser sailor, probably one of the most physical boats to hike out there (others may disagree).

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