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13

Work into it slowly. If you're experiencing that many problems from it often, then you are likely training too hard. I've known 70 year olds who could easily out-do me in the martial arts without breaking a sweat or getting injured. It has far less to do with your age than with your experience and endurance.


13

It depends. With ibuprofen in particular, the anti-inflammatory properties are beneficial. Initially inflammation is important for healing an injury, but too much inflammation is detrimental. Based on that I prefer to take ibuprofen if the inflammation persists, but not immediately after getting the injury. Pain killers can also indirectly contribute to ...


10

Many people make the mistake in running that they think it's ok to just go out and run, without any base training. This misconception leads to a lot of injuries. My LONG run for the entire week is 10ish miles, and that's when I'm running between 30-40 miles/week. If you don't have a lot of base, then 10 miles twice a week is not what I would recommend. ...


10

Here is some of the the best available evidence regarding knee problems and osteoarthritis (OA): Virtually all activities require weight bearing will put stress on the knee joints Activities and sports that will put more stress on the knees are (football, jumping, long distance running, soccer, and any other sports that require constant cutting, pivoting ...


9

The majority of studies show that squatting just below parallel is perfectly safe and in fact, even beneficial to the knee. However, there is a difference between just breaking parallel and squatting until your hamstrings hit your calves (ATG). My personal opinion is that even ATG squatting is safe for the knees and studies of weightlifters - who squat as ...


8

It very much depends on what is causing the pain or discomfort. First of all, if you are worried, see a doctor or physiotherapist, they will be better able to diagnsoe the problem. As for substituting a deadlift, its not really possible as its a complex compound exercise that involves a lot of muscles. However, if you can move smaller weights relatively ...


7

Since you said you had it checked out: I hate to say it, but one of the best exercises for your knees is the squat. I'd check out this video with Mark Rippetoe (a respected coach) for good information on proper form to get the most out of it. That said: Only squat with free weights. The machines don't let your stabilizing muscles do any work, which is ...


7

Heavy barbell squats. A lot of people are very wary of squats, thinking that they will damage their knees. The truth is, properly performed squats do the opposite - they strengthen the muscles around the knee, providing more strength and stability. Bonus: proper heavy squatting will help you build muscle all over your body, even your arms! The dangerous ...


7

The nature of those two movements is different. The lorry driver performs continous, non-changing movements which wear out the cartilage of the joints and the tendons and ligaments. Every movement induces slight inflammation in the structures involved. One difference is that the lorry driver performs the same movement every day, without the possibility of ...


6

I have osteochondritis desicans(sp?) in my left knee. Basically a nerve is pinched when my support muscles tire and sometimes the pain is bad enough that my knee buckles. My physio initially recommended movements like swimming (breast stroke) and cycling. This was good at first. But what really helped was lots of squats and bar bell training (deadlift, ...


6

There can be any number of causes for pain in and near the joints. There is a lot of connective tissue (tendons and ligaments) in major joints, as well as the cartilage and synovial fluid that lubricates the joints. These general rules of thumb will help you diagnose what's going on: No pain, but the sound of "cracking". This is usually a harmless ...


6

Tennis elbow is usually caused by the tearing of tendons during eccentric contraction of muscles around the elbow. Last year, I got tennis elbow from using a kettle bell that was too heavy for me. The solution involves lengthening and strengthening the tendon. The Thera-band is a grippy rubber bar which allows you to do the exact exercise you need to help ...


6

A simple grip exercise is to grab a dumbbell or a weight plate and hold it until you can't any more. The setup is important, as you need to use a pinch grip rather than wrapping your fingers around the edges. If you have a hex dumbbell: you would grab it by one of the weighted ends, but don't let your thumb or fingers use the lettering as a grip. If ...


6

Building base is hard. Everything depends upon the base. Getting a base going is hard, and often involves injury. Once you get past that, people often (always exceptions, there are no hard and fast rule) start getting a different class of injuries, usually due to overwork or imbalances that show up at higher intensities. So you need to do as much as you ...


6

You can do sit-ups isolating the one leg which you have injured. Planks might help you a little but they are not all that challenging for the abs area after one moment onwards. The only exercise that I can think of right now that will completely isolate your knee(and is not very advanced) is the dragon flag. It got popular thanks to bruce lee who ...


6

If the pain is in the joint, it is likely to be an inflammation based problem known as tendinitis. Tendinitis happens when you have bad form, inadequate warmup, poor equipment, and/or unbalanced work. There is likely some swelling, even if it's not visible on the surface. For the most immediate relief, the protocol I use is: Compress the joint--should ...


5

You could be experiencing gas escaping, or tendons popping in and out of place. See this everyday mystery about cracking joints. Due to the repetitive nature of this affliction you have, it very well may have to do with the tendons. I would recommend: Seeing an experienced Sports Physician, Orthopedic Surgeon or Sports Physiotherapist (as per the second ...


5

Strain: injury that affects muscles or tendons that attach muscles and bones. These occur after a quick tear, twist, or pull. You can get these after overstretching or an over contraction. With a strain, you can experience pain, weakness, and muscle spasms. Sprains: injury that affects ligaments, which is the cartilage that attaches bone to bone. You ...


5

Pull-ups and chin-ups are simple, hard to mess up, and good for grip strength. If you can't do one pull-up but have access to an assisted pull-up machine, use that. Or as VPeric suggests below, just hang from the bar--this will train your grip. You can make the grip harder by doing pull-ups from a towel or a towel-wrapped bar. Deadlifts take more effort to ...


5

Squatting actually helped me recover the normal use of my leg. I tore my ACL 10 years ago and suffered a failed autograft surgery where the surgeon cut out the middle 1/3 of my patella tendon and used that as the acl replacement. The surgery failed and my knee cap shifted out-of-place because of the cut petella tendon. After 10 years, I was suffering from ...


5

The doctor said ... that I would recover 100% movement of the joint. In the context of your question, this provides us with little help. The fact that you will, at some point, fully recover is not to say that you are fully recovered as of this present moment. In fact, considering that your original question included the wording "my wrist still feels ...


5

I actually run in vibrams, and when I first began my calves were extremely sore for the first week or two. I think this is due mostly to the fact barefoot running forces people to run as nature intended, on the ball of the foot, causing the calf to work harder in order to support the weight. This would also put more tension on the Achilles tendon since it ...


5

Calf tenderness is a common occurrence with barefoot/minimalist running. The achilles is in the back of the leg, from the knee to the back of the heel. It is NOT a shock absorber, but is a stabilizing muscle and propulsing muscle. It works harder when one runs barefoot. Barefoot running is something that needs to be very gradually introduced into a ...


5

If your doctor has recommended not running for a month, I would suggest not running for a month. Sure you can exercise now, but it will probably lengthen your recovery time and potentially aggravate your injury further. When in doubt, a doctor who has assessed you the internet. If you want a second opinion, try another doctor or a physiotherapist, but I ...


5

I think the most versatile shoulder exercise is the handstand push-up (HSPU) or a variation of it. The benefit of this movement is that no equipment is required. I understand that as a personal trainer, your clientele may not have the ability to perform this exercise, so there are quite a few options for scaling based on the fitness level of the trainee. ...


4

I did gymnastics as a kid and tried to get back into it two years ago. I trained hard before going back to the gym, however I found my body couldn't deal with it. I tried to ease myself in and I was still able to do a lot of what I could before, but I was finding I was waking up the next day and something would be strained or incredibly sore (I don't just ...


4

Shoulder injury is often caused by weakness in or overloading of the rotary cuff. It's badly developed by most people since they don't really train it. Badly executed Bench Presses seem to be a major cause too, by putting too much strain on the shoulders. So in this light I think it's important to train the muscles involved with your rotary cuffs. ...


4

As an ACL reconstruction patient, I was told to always stretch before you do anything. Work on hamstring, calf, leg extension, and knee bend stretch before you do anything physical. These are the exercises that i do to strengthen my knee back to 100%: Static, side, split-squats, ploymetric lunges: Static lunges are great for working all the major ...



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