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Although weakness or limited mobility anywhere in the kinetic chain may lead to excessive pronation as a compensation, limited ankle dorsi-flexion is often a prime culprit. To test your dorsi-flexion range you can see if you can fully squat without lifting your heels or losing your balance. Or another quick lunge test uses a ruler and the wall. If you find ...


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What lifts shouldn't you do when suffering a muscle tear, cartilage tear, soft tissue damage, hard tissue damage or broken bone? Well, until your doctor says otherwise, I'd stay away from: Deadlifts Squats Bench press Overhead press Bicep curls Tricep curls Quadricep curls The frequently unheard of Quinrecp, Hexacep and Septecep curls Running, jogging, ...


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A few thoughts... Dehydration is a common trigger, and it's easy for that to happen if you work out for long periods. Milk of magnesia is your friend. It works by changing the osmotic balance of your intestines and keeping more water in the intestinal tract, making things softer. Great when you are having issues. I cycled regularly with hemmorhoids and not ...


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Muscle strains can be tricky to heal, mostly because people won't take the proper amount of time to let them heal properly. Given a full healing cycle, then you shouldn't have any more risk of reinjuring the bicep than any other muscle in the body. You note that the pain is in the center of the bicep, which almost precludes any tendon involvement, so it's ...


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In general, think about all the articulated movements you can do with your ankle / toes, and practice those with progressively increasing resistance. In specific, one good arch exercise is to take something like pieces of newspaper or a towel, lay them under your feet, and scrunch them up into a ball using only your feet & toes.



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