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7

Recommendations With Little Impact on Joints Biking: If you have access to a stationary bike or you have an actual bike, this is a good exercise for you. There isn't a lot of stress on the joints and you can go at your own pace (although going fast is recommended). If you have access to a Spin class also, I would recommend it as you would have a lot of ...


7

Well, on the scary side, squats can lead to lower-back problems, spinal compression, torn ligaments in several parts of the body, burst capillaries, blown knees, or compound fractures of the leg. On the other hand, major injuries are rare, and even the minor ones are unlikely with good technique (keeping your knees over your feet and a straight back). And ...


6

There may be hope for recovery. Here are the hard truths. Some injuries are permanent. Some injuries are temporary. Some injuries would be temporary, but are not taken care of properly, so they become ongoing problems. There is no way people on the internet, who have never seen your knee or your wrist, can tell you if your injuries are permanent or ...


6

The bottom line is you want your shoulder in a neutral position. That doesn't necessarily mean full scapular retraction, but it's a cue that helps a lot of people. Considering your level of experience, and the fact you came off of injury I would advise you to use that scapular retraction, but only to the point where your shoulder is in a neutral position. ...


3

You have an injury. The Internet can't help with a physical injury. You need to go see a doctor and assess the situation. We have absolutely no way of helping you since you provide little to no valuable information about the injury. And even if we knew, you have no way of knowing who's qualified, and who's pretending. We do not give medical advice.


3

My personal philosophy for using straps is to use them when I don't want my grip strength to limit the effect an exercise will have on a muscle group I'm trying to work. If I'm doing Romanian deadlifts, barbell shrugs, barbell rows after deadlifts (conversely, I don't use them on Pendlay rows since I reset the bar between reps), or Kroc rows, I'm more likely ...


3

“CrossFit Endurance coach and 100-mile trail run fanatic, Brian MacKenzie of Costa Mesa, California, scrawled a simple looking workout set on a whiteboard in his home gym, then spent five minutes teaching me proper rowing technique. I was in need of a workout to help me retain fitness while I rehabbed a foot injury, so he directed me to a rowing ...


3

In addition to squatting (light and heavy are both beneficial), I'd suggest looking at Ido Portal's squat mobility routines, as superbly organized and referenced by Antranik. Here's the link; look into the Mobility-Hips/Legs/Spine section. These drills should get you started, but don't stop at that. Look for other such drills and also explore your own ...


3

Unfortunately, this is very much individually determined, but there are a few things that you can look out for. If you have persistent soreness, it may not be healed or may not be healed properly. If that is the case, you may need to visit your health care provider and possibly be referred to a specialist. If you still note weakness, that may or may not be ...


3

Iron is a common supplement with endurance runners, more on this by the Journal. The topic is vaguously related to the question How to manage wear in long-distance running? where a runner may find interesting further reading. Iron is very reactive, able to do free radical damage and hence stored in ferritin storages. If ferritin storages become depleted, ...


2

Nothing beats running of course, but it looks like you have to scratch that off your list entirely. You might want to give cycling a shot. With clipless pedals and shoes the force is delivered through the ball of your foot, not really at the toes. Also, you can drag the cleat back on the shoe that it's pretty far to the back of your ball. Very stiff shoes, ...


2

Pain If you have possible injuries, you should absolutely consult a doctor, and not the internet. You will quite probably need a scan of some sort. If I had to venture a guess, I'd say you've pulled a muscle, or possibly torn a tendon/ligament, depending on the intensity of the pain. 60 bridges sounds like a possible cause here. Oh, and about those ...


2

but i can't do cardiovascular training or most body-weight type training due to the strain my weight puts on my joints Why do you think you can't work your heart or upper body? There are lots of exercises you can do for your heart that are easy on your joints. The first that comes to mind is swimming, which is actually very good at training your ...


2

I would recommend you try a trusted training program. It's possible you're suffering from DOMS, not "joint pain". Regardless, if you're doing the wrong things it will be painful and short lived. If you do a good program, you'll strengthen your muscles and connective tissues (joints) in a safe and effective way.


2

I've been through a similar endeavor, and in my case, it was a case of a pulled muscle. It's very normal to have low flexibility turn into muscle-pulls. Especially during squats, where a very heavy load is placed on muscles that are required to be elastic, or be destroyed. I suggest you start stretching your lower body quite thoroughly. Not only is it going ...


2

You can certainly find ways to keep your cardiovascular system intact while you let your toe heal. However, I think you may want to carefully consider the wisdom of trying to run a marathon less than 3 months after what you describe as "severely damaged" ligaments. If it takes "at least 6 weeks" before your doctor says that you can begin to run, that gives ...


2

Ref foam rollers.They don't work for me! Here is my story. I am 74 in a very good shape, I exercise regularly and I practice moderately a number of sports, including bicycling, kayaking and windsurfing in summer. Last winter, one year ago, I had sprained a back muscle while unsuccessfully resisting falling on the ice on my way home. A week after,the ...


2

I'm in the no-strap no-glove camp. I trained for a while in powerlifting, and if you lift raw you can't use straps. So I'm of the mindset that a deadlift is how much you can lift, and that includes how much you can hold onto. To that end, once I get up north of my 5RM I'll use a mixed grip. I think if you need help holding onto the bar at 5RM or lower then ...


2

This question brings back memories. I’m a competitive rower and I had a similar situation. Although, my symptoms were more situated in the rhomboid/trap region without shoulder inflammation. I did, however, have some discomfort in the shoulder. Here are some of the exercises/stretches I had to do as part of my rehab. Thoracic Extension Thoracic ...


1

It depends on how bad your injury is. When I went through a pretty serious sprained ankle injury, I did a lot of physiotherapy exercises for improving the stability and the ROM of this area before starting leg training again, including treatment with electricity and a very painful stretching massage. Only about 3-4 months after the injury I started working ...


1

I don't retract my shoulderblades fully, but engage pretty forcefully the muscles that retract the scapulae in most major exercises: front squat, back squat, deadlift, overhead press, pull-ups, and so on. If you're rounding your upper back forward during any of those then something is weak and wrong.


1

I dont think that there is a general approach, there are some practical advices and each person need to test the effiziency and benefit of them. Here are some recommendations that I follow, they might help you too: I contract while benching the whole movement through as I feel more stable, I also focus on keeping the shoulders low (away from the ears) ...


1

Calm down......there is no cause for anxiety. REALLY! In addition to the splendid answer provided above, I'd chime in and remind you that Weightlifting (and exercises in general) is a long-term program. Even if you take a year off to heal properly, you'll easy bounce back when you decide to continue lifting. What you don't want is to turn a ...


1

I would stay away from isolation workouts and go to compound workouts since other bigger muscles can help out in the routines. Types of exercises (dumbbell): Bench Press, Incline Bench Press (go light on this), Flyes Types of exercises (cables): Seated rows, lat-pull (use wide grip so you don't use too much shoulder), Cable Cross overs, cable flyes For ...


1

If your body is able to withstand the stress exercise places on your injury without worsening your condition, then you should exercise. How are you able to determine whether or not your body can withstand the stress? The only way is to exercise and observe the result. There are obvious risks involved in this. No one can advise you whether or not you ...


1

Due to the small market for the disabled, you really need to be creative. In some cases the disabled person will have equipment special made for them, and in others they will make do with something off the shelf. In the video, it looks like the person in question used an off the shelf strap that was tied in a way to anchor the bar. I've seen injured ...


1

Yes, by all means. When you do bicep curls, your primary goal is to stress your biceps, and as few other muscles as possible. Find a position and trajectory in which you only put stress on your biceps, so that your deltas are involved very mildly, merely to keep your arm position steady, not to help it pull the weight. It is impossible to avoid using the ...


1

Several years ago I began feeling a sharp pain in my left shoulder (behind my deltoid muscle, near the joint) during chest exercises. At first the pain was minor so I kept with my normal weightlifting routine. Over the next few weeks, however, the pain became progressively worse. It finally reached a point where I could no longer do any chest exercises (or ...


1

Yes, and I do not have a history of knee problems. I have 2 pairs of compression tights I wear for cold weather runs. I also have several pairs of non-compression tights both insulated and not. I like the feel of the compression tight, however, I do experience knee discomfort and pain when wearing them on any run over a few miles. It seems like the tights ...


1

I am experiencing the same thing. I have a history of knee issues (mostly ITB) and wearing tights for running (and sometimes even wearing skinny jeans throughout the day) seems to exacerbate the problem. I have been running very short distances (3-4k) at an easy pace for the past couple of months to ease back into things and not re-injure myself. The first ...



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