Mac,
You can just hold a kettlebell or weight plate instead of the bar. I agree with Rachael, you will need to develop UE strength on its own plan/pace. Renegade rows are a great strength builder without having to do push ups. Use a band for pull ups.
Cheers,
Pete
Pete Dickinson MS,PT
Forum Replies Created
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ParticipantPete Dickinson MS,PT on June 1, 2021 at 1:25 pm · in reply to: Strength and Aerobic Training Period Mismatch #54525Participant
Alex,
Knee pain can have multiple causes. The low hanging fruit is rolling the quad, medial quad, and hip. Single leg strengthening emphasizing the hip with step downs and single leg dead lifts is essential single running takes an inordinate amount of strength. I also like to use kinesiotape as light support/guidance. Progress volume gradually in line with minimal symptoms.
Cheers,
PeteParticipantYes, partial weight bearing modes of exercise would probably be best. You can still do some strength lifts for upper body, and dead lifts which don’t require much ankle mobility. For rehab do your dorsi flexion mobility,and easy band strength. Now’s a good time to work on open chain hip strength. Best of luck moving forward!
PeteParticipantPete Dickinson MS,PT on April 7, 2021 at 6:24 pm · in reply to: Cartilage replacement – next 10 years #52893Sam,
Good muscle function protects the knee from shear and strain, they are the shock absorbers for the knee. You would want to have excellent hip and leg strength that has been developed gradually with a focus on the posterior chain. You’re program sounds great, nice mix of aerobic activity that won’t beat up the knee. When you start getting ancy about going on an adventure, you can do a test activity comparing your good leg to the….special one. A deep chair step down is a good test for strength, as is a single leg hop for distance. We like to be within 10% of the good leg. Let your leg make the decision, not a timeline that is created outside of your actually physical state.
Cheers,
PeteParticipantYou’re very kind Thomas!! I will openly admit to being the WORST patient, you don’t even come close,,,,,,well, maybe a little close. Glad you’re back at it!
Cheers,
PeteParticipantYes, ankles hate hardware for running or having a boot on them!! Be patient, it takes a long time with slow progressions. Watch out for over reaching on long runs, I’d recommend manipulating the intensity and time to see if you can create less hobbling afterwards.
Cheers,
PeteParticipantPete Dickinson MS,PT on April 6, 2021 at 10:37 am · in reply to: Cartilage replacement – next 10 years #52820Well, we all get dinged up leading an active lifestyle, but the benefit outlasts the negatives of inactivity!! There are some short term issues here, and some long term considerations. First, do whatever is needed to optimize the outcome of the surgery and the tissue integrity of the implant!! This means that a slow progression with focus on activity methods that allow for careful loading of the new tissue is what’s needed. Biologic tissue needs a long time to respond to gentle shear stress with gradual strengthening of the tissue (mechanotransduciton). The bike is the tool of choice. Gradual strengthening avoiding high impact loads is also a key component. All big surgeries take a year to get back to low baseline, and ANOTHER year to specifically prepare for sport participation.
Now, don’t sell yourself short. You can do this. It takes resiliency, and a team around you for support. Reach out to others. I can’t recommend enough having a mindfulness practice as you live in the moment, and know that impermanence tells us that everything changes, and that this will not stay the same.
Cheers,
PeteParticipantHave you tried a met pad? You have to also deal with any posterior chain tightness. Hoka shoes for shock absorption. Hip strengthening to attenuate load at the foot.
ParticipantCorrect!
ParticipantPete Dickinson MS,PT on March 10, 2021 at 4:20 pm · in reply to: Achilles tendinitis 20 months #51864Richard,
I saw that study, 18 participants with the protein from the gelatin being the helpful component. It was done with a strength intervention of eccentrics and showed increased collagen synthesis. Another study using 2.5 g hydrolysed specific collagen peptides (sCP) (n=20) also had a nice impact on pain. This may be an area to follow, but by far most of the effective studies show that higher loading of the tendon is the key factor in improving tendon pain through changes in tendon mechanical properties and morphology.
PeteParticipantPete Dickinson MS,PT on March 10, 2021 at 4:05 pm · in reply to: Calf Pain – Persistent. Solutions? #51862I’ve had patients (Olympian cross country) with chronic calf/arch pain have surprising recovery by getting A LOT stronger at the hip. The hip strength helps take the load off the lower leg…..proximal stability and all that. You often want to work the hell out of the offending area, but sometimes the answer is a few segments away, I hate it when that happens!
PeteParticipantKeep doing strength at a manageable level: deep goblet squats with light bell, easy DL’s. This gets some strength going while working some mobility.
PeteParticipantAll great advice here! Take some good rest, then ramp back up into the offending activity SLOWLY. Do sprints on the flat before returning to the steep.
Cheers,
PeteParticipantPete Dickinson MS,PT on March 9, 2021 at 11:49 am · in reply to: Squats, Lunges & Meniscectomy #51785Sorry for my late reply as I’ve been out traveling with the World Cup team in Europe. Rehab post meniscus surgery should definitely include robust strengthening of the lower leg. This is down progressively with help from a PT so you don’t overreach, I mean it, have help as you recover from surgery!! We all need a team around us as we deal with the trauma’s of life. You don’t get through an active life without getting ‘dinged’ up!!
Strengthening post surgery is progressive as I said. It starts out with body weight abbreviated movements, moves towards greater range of motion, then increases loads and moves to some single leg work. Lots of little steps here which I won’t go into. But yes, you can and should squat, deadlift, and gradually return to activity as your skill/strength/tissue quality allows for.
Cheers,
PeteParticipantPete Dickinson MS,PT on March 9, 2021 at 11:34 am · in reply to: Calf Pain – Persistent. Solutions? #51781When the more common cause of a condition have been explored, treatments tried and exhausted, you then can benefit from looking at less common causes. For chronic calf pain look carefully at any medications you are using. I recently experienced this when a common part of an asthma medication was the cause of my hand cramping. For calf pain, there can be spine/neural and soft tissue causes of this. None of this can be seen on MRI’s etc. You definitely should explore the fascial treatment techniques out there of Fascial Manipulation, ART etc. Dry needling with electrical stimulation is also a powerful treatment that athletes respond to well. Keep us posted.
Pete