tl;dr: read the topic title. my pelvis seems misaligned causing knee pain, and my hip has a slightly limited ROM at a certain point which I've been able to overcome by pushing/stretching through it. but how do I fix my misalignment?
I was in a bike accident at the end of last April. Didn't seem very serious, got up and walked immediately, some bruising on my left hip area. After a couple days I started training again, and had been focusing on my hip abductors at the time before the accident, so did that again. Ended up with excruciating pain and it completely disabled me from walking for a good three months until I figured out what was causing the problem - massive trigger points in my left leg, completely inactive gluteal muscles, calf muscles, and thigh muscles. I saw a chiropractor who readjusted my leg lengths (which got messed up in the injury somehow) and readjusted either my pelvis or my hip, not sure which, and that helped massively and allowed my glutes to fire again. After a month or so of SMR I had reactived all the muscles in my left leg.
I think complications arose when my muscles were in that state of atrophy. My left knee started hurting really bad, and the range of motion of my left hip was limited. I am able to move through certain degrees of certain movements with some clicks, and I was thinking if I kept moving through the clicks they would go away and free up the hip. That actually helped a little bit, as I've regained most of my hip's ROM. But not all of it. My knee has also gotten a lot better as I took time off my sport and weight training, and now that I've been rehabbing with deep squats, deadlifts, and single leg lunges, I've regained a lot of strength (though not nearly where I was before) and my knee hurts slightly less.
However, trigger points keep coming back, and my TFL is still highly overactive. (note: it was not overactive before the accident) I believe something in this accident caused my hip or pelvis to become misaligned and is causing certain muscles to tense up and overwork others, and causing my knee pain. Because when I foam roll my IT band and quads, and tennis ball roll my hip abductors, the pain in my knee completely vanishes. And then like three hours later it comes back.
It's almost been a year now. I feel like I'm almost out of this slump, but I need to realign my pelvis or hip or something for the final piece. I have no health insurance and I'm not sure how much I trust chiropractors in my current area, and the PTs at my university are garbage.
how can I overcome this last hill? I'm pretty damn sure my leg lengths are the same, and the chiro who I saw a couple months ago agrees.
here's a couple pics that show an odd difference in my mechanics that was never there before the injury. I added the box so you aren't distracted by my shlong
my left knee is lower (in terms of y-position in space) than the other and the whole leg starting from the butt just falls lower than the right side.
to really show the difference, I added my tripod case which shows the dip degree.
thanks for your help.