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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

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

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 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

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

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

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

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 ...


4

What you should be doing is increasing the strength of the muscle groups you use during a pull-up or push-up. For instance, do lat pull-downs or inverted rows to work your back muscles to the point that you're back becomes strong enough to do a full pull up. Assisted pull ups are also a great way, for more details see my answer on another question about ...


4

We usually refrain from offering diagnoses here, for obvious reasons, but you touch on something important: Bench press prep. So I'll touch on it too. I would caution against doing the exact same prep on incline as you do on flat. On a flat bench, we covet the arched back and pinched shoulderblades, because the weight is loaded on arms that are ...


4

No, dumbbell side bends are not inherently dangerous or injurious, but they are usually performed with a dumbbell only in one hand (then changing hands to train the other side). If you have a dumbbell in both hands, then the two weights will mostly cancel each other out, as when you lean to the side, one weight is raised while the other weight is lowered.


4

Bodybuilder with rotator cuff tear here. I have a shoulder injury as well in my rotator cuff although I'm very curious about yours because most tears heal. Either way, I'd suggest seeing a few different bone specialists or orthopedics or physiatrists and a well qualified physical therapist. Making sure they specialize in sports will help too. The treatment ...


3

One of the problems with competitive or repetitive sports on the growing body is that they can cause the body to grow with asymmetries. Young athletes who do not have knowledgeable enough trainers are likely to develop problems over time with muscles, fascia and joints as uneven strains are created. Now you are left with figuring out how to correct the ...


3

In short, the answer is no, there aren't really any good cardio exercises that are upper body only and don't involve the legs without the knees. To understand, you need to know the structure of the knee, but suffice to say that there are tendons that go through the knee area and encapsulate the patella (kneecap) and there are ligaments that hold the knee ...


3

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 ...


3

There's no universal cap on barefoot running. People do ultramarathons barefoot, and marathons that are entirely on asphalt. But pretty much any source on barefoot/minimalist running advice is going to tell you to ease into it to build up the strength in your feet. If doing more than 10k causes you pain, listen to your body and keep it to shorter runs for ...


3

Your hamstrings are connected to your lower back muscles. Many times tight hamstrings can cause lower back pain because they force the lower back muscles to stretch. The answer isn't to stretch the hamstrings before - that can cause more harm than good. Stretching after you are hurt doesn't help either. The key is to wait for after the recovery and ...


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