Hot answers tagged

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. Plus,...


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 ...


7

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 ...


7

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 ...


7

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 ...


7

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 ...


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 ...


7

As a preface, although your concerns about the validity of the field of chiropractic are entirely warranted, it appears that Dr. Stuart M. McGill is indeed qualified. He was a former professor at the University of Waterloo, holding Ph.D., Masters, and Bachelors degrees in Kinesiology (Biomechanics), Kinanthropology (Biomechanics), and Physical and Health ...


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 fun ...


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 ...


7

Yes, you do. Additionally it will take more than 48 hours for those injuries to repair so it's entirely possible that you'll be pulling the bar across unhealed wounds. It doesn't take much to realize that your blood and body fluids are now on the bar that you put back, perhaps with a towel wipe which doesn't really do much, and now the next person is using ...


6

I am an active duty Marine and following an injury and MRI that revealed a completely torn ACL, torn MCL, and bilateral miniscal tear, I was back to working out my leg within roughly 2 months. By the way, I was in Afghanistan 3.5 weeks following the tear. It was a slow process and incremental in nature, but effective. To the root of your question though, yes,...


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. ...


5

I squat and deadlift 600 pounds 10 years after a failed ACL reconstruction. I experience minimal issues while weight lifting heavy 3-5 days/week. (The lack of the ACL never causes me problems. My knee's stable during the exercises. But my failed surgery was a patellar autograft. The graft harvest caused my patella to move, and the poor patellar tracking that ...


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

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. ...


5

Step 1: consult a doctor to determine: If it's really hemorrhoids The severity if it is And the protocol to remedy it. If the hemorrhoid was caused by lifting, then know it won't get any better if you continue lifting the way you do. You can work through minor hemorrhoids, but refine your technique. Step 2: fix your form You'll find that you need to ...


5

First of all, if your fingers are constantly under stress and they are not recovering properly, this can lead to nerve damage in the wrist and elbow which is known as a repetitive stress injury. Much of your 'finger' strength in rock-climbing and tennis is generated by your forearm. So increasing forearm strength will increase the strength of your fingers. ...


4

I don't know what would aggravate your knee injury or not, but I would give planks a try. They're a good abs exercise in general, and they don't involve any movement of any joints, just a static hold.


4

What you need is a rehab program to get you back to good shape, followed by a proper program to prevent the condition from happening again. I have to qualify my answer by the fact I am not a physical therapist, and I highly recommend you see one. In general, rehab programs involve ridiculously light weight with ridiculously high repetitions. You will be ...


4

Ask yourself this question: What's the likelihood of re-injuring the finger? The finger will take as long as it takes to get better, and running isn't going to change that significantly enough to worry about it if at all. As long as there is a low likelihood that you are going to hurt the finger again doing any activity, there is no reason to avoid it. ...


4

BackInShapeBuddy has given you some great tips. Here is my advice in addition to scientific evidence to prevent recurrent muscle strains: You will need to start performing dynamic warm-up. In addition, I strongly recommend you to perform 2 sets of 10 reps of burpee push-ups before any chest exercises from now on. You will also need to start training ...


4

In some cases, strains come from muscle imbalances or weakness, and in other case they can be related to technique. In either case, when you do strain a muscle the following protocol works well: Rest. When it is no longer causing a lot of pain, you can start on the rehab. Compression and light work. It's better to do a lot of volume with low weight to ...


4

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 ...


4

Not much you can do. If you are restricted enough that you can't run, and can't even lean on the bars (Much less get into aero position), its going to be just trying to keep in the best shape you can. What I would honestly do (Especially considering swim is your weakest point), is do the trainer for now. Sign up for Trainerroad, or get some of the ...


4

I herniated a disc ten years ago and it changed my life. In the long run for the better. I was 6'4 250 lbs with a bodyfat percentage well north of 20%. I was not healthy. I was playing a lot of baseball and the combination of the excess pressure on my midsection from being overweight and the wear and tear from excess rotation (swinging) was something my ...


4

My susceptibility to neck strains decreased significantly after I started focusing on overhead mobility. For me that meant overhead presses, overhead squats, one-arm overhead pressing while in a squat, plus—and this is important—all the mobility work necessary to support those exercises. I suspect that other methods of increasing stability overhead would ...


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