I have a persistent problem that I can't manage by myself by stretches & strenghtening.
First of all I'm 35 and for last 10 years I was running, mostly trail running and mountain running for no more than marathon distances. Never had knee issues of any sort, but for other health related reasons had to stop running for half a year. While preparing for return to my running activities, mostly warm-up routines, some stretching and strenghtening I noticed some problems.
My right knee clicks and grinds, grinding is heard during full straightening of the right leg from full bend of knee. Clicks, rather noisy but not painful, are heard mostly while doing motion like warm-up clock-wise circles with right knee, when straightening leg at 6 o'clock mark.
I had an MRI and ultrasound examination that don't show any significant changes that would explain my problems, as 2 physiotherapists and two orthopedists judged. I had hyaluronic acid injection 6 months ago, grinding now is a little less noticeable, clicking the same.
Now to my observations:
- my right foot is rotated at 45 degree outwards while sitting on floor with straight legs, while left foot is rotated inwards for like 5 degrees, rotated from the hip, not from the knee, when lowering my back to the floor right foot seems to fall outwards even a little further;
- I feel a little twisted in my pelvis and torso while standing relaxed, 15 degrees to the left;
- when attempting to run for first couple of minutes it's fine, but gradually I feel increasing pressure/tightness in my knee, and upper right leg, while my right foot rotates outwards by itself, maintaining proper form with foot actively straightened makes knee much more tight and painful in front of the knee on both sides of patella;
- while walking a feel pinching in my right hip, more to the outside than in front or back, the same feeling on the outside of the knee;
I stretch and strengthen every day, also do full leg foam rolling at least 4 times a week. I work on my core and upper body. I don't run at all to not hurt myself any further, not unless I work out this knee/hip issue. Stretchin and foam rolling of IT band doesn't work. Stretching hip flexors and glutes doesn't help. Strenghtening quads, hip abductors and adductors didn't improve my situation.
It's been at least 6 months without results so please, suggest something I might try to work these issues out.