The session began with me explaining my condition and everything the ortho had told me. She said what is going to help my knee is to strengthen the inner muscles of my quads and stretch out the outer muscles of my quads. What is apparently happening is that the inner muscles have gotten weak and the outer are overcompensating and pulling my kneecap that way. She started me with some very easy exercises and stretches to accomplish this. I just have to do them 2 to 3 times a day so that I'll be ready for some harder ones at my next session. She then iced my knee and put heat on my quads. We discussed the brace and she said I really needed to only wear it if I am going to be doing alot of walking, on my feet for a while, or any kind of exercise/sports activity.
After my session, I went to Big Peach Running Co. for insoles. A friend of mine mentioned this place as an alternate to driving over to Fleet Feet. (Thanks Tim!) Big Peach is just around the corner in Kennesaw. The lady that helped me was very competant and very sweet. We went through all the technical stuff of weight distribution on my feet and examining my gait (walk). Turns out that my left foot only overpronates a little and my right one doesn't overpronate at all! But, since this was the diagnosis of the ortho, she had me try on shoes that prevent the foot from rolling in. She also informed me that insoles would not help at all. They only support the arch or help with planar fasciitis. Yeah, I was thinking the same thing you are...here come new shoes. I have a very narrow heel and have always had problem with the fit of my shoes. I was able to try on about 5 pairs of tennis shoes that had a AA width in the heel. This was fabulous! I ended up with a pair of Brooks shoes that are the best fitting shoes I have ever had! Here are my new kicks...
She also showed me a little trick to do with regular width shoes if you have the same problem with width as I do. Here is a pic tutorial for you:
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