PrezCock

Thank you for the info. Get checked by a PT. It could be PPS or it could be a few other things. In the meantime, start strengthening your Vastus Medialis Oblique (VMO). Look up Terminal Knee Extensions (TKE). Start incorporating those into your training program. There's a little controversy about VMO strengthening exercises to fix PPS, but I've personally seen it work hundreds of times.

Hope this helps.

Get a day pass at a gym and try out different width benches for bench presses. It's going to be personal preference. In regards to what Lemmy said, I'm the opposite. I like a wider bench because it helps me keep my shoulder blades squozen (I know it isn't a word, but I've been using it forever for this very conversation) together better.

Here's what I wrote someone in another thread.

https://www.tigerdroppings.com/rant/health-fitness/knee-replacement-surgery/115952392/

"After you are discharged it'll be an average of 12 weeks of PT. The first week after your surgery you are going to feel like you made the worst mistake of your life. It's going to hurt like nothing you've ever known in your life (for the average person). After that first week it'll start feeling a little bit better and will exponentially get better after that. It will not feel like "your" knee until 12 months or so, but you will be able to do the things you normally do well before that. Three months after your surgery you'll be active. Playing golf, no problem walking, etc... At 6 months is when you'll probably be doing squats and deadlifts etc...

Do's:

Extension: It's going to hurt bad. I can't reiterate that enough. But suck it up and get as much ROM as fast as you can. Especially extension! Get full extension (being able to straighten out your leg completely). That is the most important thing for your everyday activities like walking.

Flexion: Really you're looking at trying to get at least 115 degrees. More is better, but 115 will let you accomplish pretty much whatever activity you want to do. Again, you will hate me for saying this, but suck it up. It's going to hurt.

Don'ts:

Don't be a bitch. Suck it up. Don't get pissed at your PT. Total Knees hurt bad. I don't envy what you are about to go through. And to be honest I've never gone through it. I've gone through some pretty painful surgeries/rehab myself, but not a TKA. Which, to be honest, is maybe one of the most painful and miserable rehabs for a patient. I've rehabbed a bunch and they all usually follow the same pattern.

Final Thoughts:

First 3 days after surgery you will want Full Extension and 90 degrees of Flexion. It takes 6 weeks, or so, for the bone to heal and that hardware to solidify.

Also, don't let this discourage you. If you are at the point where you are contemplating a TKA, then that means the pain and the arthritis in your knee is limiting you and your ability to live an active life. The consequences of not doing it will be much more detrimental to your health than the pain of rehab."

Good luck with everything. I hope that helps.

2015 Titan SV here, 140k miles.

So far it's been a solid truck. I have had a few issues. Replaced the starter, and my heater failed (seems this is a common problem with them, and I have weird electronic issues (volume on the radio changes by itself, display not working on the screen) these don't happen frequently, but they happen.

All in all, it's been very solid mechanically.

When I was doing IM injections into the Vastus Lateralis (VL) I was anterior to the IT band and usually somewhere between the top 1/3 and bottom 1/3 of the VL. That should be about the meatiest part of your VL.

Looks like you're injecting it right into your IT band. I would go a little more anterior to that into the Vastus Lateralis if you are going intramuscular. I prefer sub-cutaneous.

quote:

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How do I stretch the tendon in tendinitis elbow?

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Tennis Elbow;

https://www.youtube.com/shorts/eN7-WvIp37E

Golfer's Elbow;

https://www.youtube.com/watch?v=Y6cfNCqnY3E

quote:

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Should I feel the tendinitis or pain at all during the movement?

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Use an intensity (weight) that you can feel a little bit of that dysfunction and a little bit of pain (1-2/10). When you don't feel that pain/dysfunction anymore increase the weight until it's back to a 1-2/10.

As I said, usually it takes around 12 weeks. If you are feeling good in week 8 keep doing the exercises. After the 12 weeks try to incorporate those exercises, or variations of, once or twice a week.

In the meantime, Golfer's and Tennis Elbow are all about your grip. You can start to use straps to hold on to the bar and even use "tennis elbow forearm straps" to decrease the tension on your epicondyles (where those muscles connect to the elbow).

Hip replacements are not a big deal. Recovery is much faster and easier than you think. You'll be walking on day 1. After a few days you might not even need crutches/walker etc... In a couple of weeks you'll almost feel like you didn't even have surgery. It's nothing like a knee replacement.

Follow your rehab and listen to your PT. It'll be a breeze for you.

Hope this helps.

No worries.

Golfer's Elbow (medical epicondylitis). 95% of the time it's cause by your pronator teres. So stretch it by putting your forearm into supination (palm up). 3 sets of 60 seconds, feel the pull in the muscle. Use a massage gun or lacrosse ball on that muscle (Google location of pronator teres)

Do heavy slow resistance (HSR 3-0-3 tempo) of pronation/supination movement. Think of holding a bowling pin upside down with your arm extended out in front of you. Then rotating the top of the pin to both sides.

Tennis Elbow (lateral epicondylitis) usually extensor carpi radials brevis. Stretch and myofascial release. Forearm flexion/extension using a DB with your fist off the edge of the table will work. Palm side down.

Do 3 sets of 8 reps using that tempo for both exercises. Stretch the muscles again after.

Hope that helps. Feel free to ask if you have any more questions.

This is a better diagram for the OP's symptoms.



Dermatomes are good for identifying radiculopathy, but with all the evidence given by the OP I would go with Median Nerve Compression like what Tiger Rag said.

With what has been said, Carpal Tunnel Syndrome can be an option. With beginning to workout again, I would suspect compression of the Median N by the Pronator Teres. But without examining sensation of the palm I wouldn't be able to decide between the two.

OP, if you have some discomfort at the elbow (medial side where your "funny bone" is) and tightness in your forearm along with numbness/tingling of your palm close to your wrist, then I would say start stretching and using myofascial release on your Pronator Teres (youtube/google will help). Along with strengthening exercise for it.

Hope this helps