Steemit Learning Challenge-S27W6; Physiofit; Case Study 2 Challenge
I love playing football with my guys. This week after we finish a match,I went back home and did some home workout which includes squats, to gain more stamina. Also that same night i help my sister to her carry sewing machine.
Case
However, that night, I begin to feel one kind pain just above my kneecap. I thought that it was a normal body pain that will go on its own after a small rest. But no, the pain didn't want to go. It begins to worsen anytime I climb steps ,squat to pick something, or try kicking a ball. Even to bend my leg was the hardest thing I can imagine.That's was when I suspected that something is wrong with my leg.
✅Diagnosis Confirmed: Quadriceps Tendinitis
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However, after I observe myself well and check the symptoms, It was confirm that I'm suffering from Quadriceps Tendonitis. It means that the tendon that join my thigh muscle to my kneecap is suffering from stress and it had swell.
⚠️ Causes
Playing ball and jumping too much frequently: Every weekend I play ball, and I jump a lot when I am playing striker
Squatting too much: I squat a lot of times when I'm tired or when I'm working or want to help in carrying a load.
Sudden increase in activity: These week I did more physical work than usual, no warm-up, no stretching as usual.
No stretching before or after football: I often play ball straight, no time to stretch body before or after the match.
All these things join hand together to cause the stress on my leg tendon.
🔥Symptoms that I Notice
The pain was above my kneecap, especially when I am walk, climbing steps,stairs or just to squat.
The front part of my knee swell a little and it always pain me when I press it.
My thigh muscle is weak, I can't squat well or kick a ball like before.
Anytime I try to bend or straighten the leg, it seriously pain me.
🧪Special Tests I Did
I didn't just sit down and wait. I try to test myself:
Resisted Knee Extension Test: I sit down, press my hand on my shin, then try straightening my leg. As I push, pain started to come to me above the kneecap.
Single Leg Squat: I try squatting with one leg. As I went down,a sharp pain hold me on that same area.
Touch Test (Palpation): I use my fingers to press around the kneecap. The place was tender and it was swell a little.
These tests shows that the pain came from the tendon which is above the kneecap.
🏥Hospital Scan that I did to Confirm Everything
When I reach the hospital, the physiotherapist did ultrasound scan on my knee. The scan show that the tendon has swell and its inflamed. That was when I confirm that Quadriceps Tendonitis that I was sick of. No need for the X-ray because it wasn't a bone break. It's a soft tissue problem.
Physiotherapy exercises i did
These three excersice was what I did at home without any gym equipment. I follow the plan for sometime now. I did it every morning and evening.
🥇Method 1: Stretching Exercise
Quadriceps Stretch
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- I stand straight, then I bend one leg behind, and hold my ankle with hand.
- I gently pull the leg toward my back.
- I hold it for up to 15 seconds, then change to the other leg.
- I do it 5 times each leg.
This type of excersice helps to loosen the particular muscle and reduce the tightness.
🥈Method 2: Strengthening Exercise
Straight Leg Raise
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- I lay down flat on the ground.
- I lift one leg straight up very slowly.
- I hold it for 5 seconds, then I drop it down gently.
- I do it 10 times each leg.
These exercises surely help to build the strength on the thigh muscle that support the knee.
🥉Method 3: Functional Movement Exercise
Wall Sit
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- I stand with my back against the wall.
- I slowly slide down like i want to sit down , but I didn't go too low.
- I hold that position for 10 seconds.
- I repeat it 5 times.
This one too help me to train the leg to carry my body weight without pain.
🧾Review After Doing these Exercises
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After some days of doing these particular exercises:
- The pain reduce very well.
- I can now squat and climb stairs without any problems .
- My thigh muscle is back and much stronger again.
- I can stretch before and after football now.
- I rest small during matches, I don't overuse my leg again.
I didn't use any medicine, I didn't buy anything. However it's just some body movement and discipline that help me to heal.
✅Conclusion
This is my real experience with Quadriceps Tendonitis. Truly the pain was really so hurt. But now once I started following the physiotherapy plan and do the exercises steady, I begin see improvement,and I am much better now. I believe this will also helps others who might be in same problem of Quadriceps Tendonitis. Thanks @ashkhan for this learning season. Watch the video of how I did the three exercises in the below link.👇🏻
All shown images📱 are mine edited on Canva app
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Thank you for understanding the challenge and sharing your assignment. I hope you will enjoy this week's challenge and try to implement it in your life if you encounter a similar case.
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