Well, spine care is too large topic to cover here, and really it benefits from a more individualized approach. In broad strokes you could do some pelvic tilts, some rocking knees side to side, and some prone press ups for lumbar extension. During the single leg dead lift, I would actively engage your core with a strong squeeze, and see if it impacts your exercise sensations.
Cheers,
Pete
Pete Dickinson MS,PT
Forum Replies Created
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ParticipantPete Dickinson MS,PT on August 16, 2020 at 4:05 pm · in reply to: Weak single leg deadlift on one side – which muscles are weak ? #44336ParticipantPete Dickinson MS,PT on August 14, 2020 at 9:31 am · in reply to: Weak single leg deadlift on one side – which muscles are weak ? #44309
Garret,
First thing that comes to mind is if there is a balance deficit between your legs. Are you doing the single leg deadlifts with a bar? You might want to take the balance component out of the exercise so you can focus on the strength stimulus. With greater strength, more balance will come, and you can also train this with different movements.
The second thing is whether you have some neurological involvement into your right side. This is often a hidden cause and can be addressed by a more spine care focused program.
Cheers,
PeteParticipantEmail me at pete@worldcup.physio and we can talk about specifics. In general, coming back from a big surgery and immobilization, you need to be very gradually progressive in activity increase. It’s usually not just one joint that is off loaded during this process. The knees, pelvis/back, hips are also detained and need to be cared for coming back. The biggest danger during this process is to be rushed by a project or goal that is too ‘aspirational’.
Look forward to talking with you.
PeteParticipantI’ve used the pumice stone and a cutting tool for calluses on my hands, but never on my feet. I usually try to deal with the friction on the feet with double sock management, and addressing any movement disorders with foot beds, different boots/shoes etc. The pumice stone can be used in a more….gentle way that you could ease in to.
PeteParticipantPete Dickinson MS,PT on July 17, 2020 at 10:17 pm · in reply to: Pete Dickinson ,Thanks for the help #43683Barry,
You’re very kind to say the least. So happy you’re on the path forward!!
Cheers,
PeteParticipantPete Dickinson MS,PT on July 4, 2020 at 7:20 pm · in reply to: Ankle Proprioception and Strengthening exercises #43282I have some questions as to whether your symptoms are due to laxity, or a chondral surface lesion. Using some kinesiotape in a figure 8 can give you some very light and mobile support during your running activities. For a longer term impact, consider some significant strength loading/training through the lower leg region. Stronger ligaments and soft tissue are always a good thing and will help with stability during running. Hope this gives you a few ideas.
Cheers,
PeteParticipantJohn,
Optimizing recovery from fracture depends on several factors first and foremost being bone healing. I recommend being really good on the front end with your limited weight bearing. This will allow for smooth transition to partial, then full weight bearing. Its all about progressive load with SMALL increases over time. A therapist will help you not get in the way by getting too greedy on your increases. If you were asking for specific help, drop me an email at pete@worldcup.physio.
Cheers,
PeteParticipantPete Dickinson MS,PT on July 4, 2020 at 7:09 pm · in reply to: Knee PF joint cartilage damage #43280To make your bike activities more robust, be sure to include intervals. Also give standing intervals a try if they aren’t painful. I also have had success with using blood flow restrictive training to gain strength, but with using lighter loads and thus being easier on the joint.
Hope this gives you some new ideas.
Cheers,
PeteParticipantPete Dickinson MS,PT on June 25, 2020 at 8:20 pm · in reply to: Haglunds Deformity and Mountain Boots #43065Richard,
This is a common condition I see in nordic sports as well. Initial approach is to punch out the boots which can help A LOT! I also have patients that did the surgery to revise it in severe cases with good effect. Now, the tendon can get really inflamed from the bone tendon interface. You can treat this almost like an ‘achilles tendinitis’ with initial progression into calf raise isometrics 30-45sec x5, then progression into weighted calf raises, and finally light plyometrics.
Punch those boots out!!
Cheers,
PeteParticipantrich.b,
In general, we teach movement, not specific muscle activation. Not to deny the benefit of specific activation of some muscles in certain situations. Science of human movement teaches us that movement is rarely separated out to specific deficits in a muscle activation. We went down that road with the VMO, and multifidus in the spine, only to find that trying to focus rehab activity to a single muscle was ‘missing the boat’. Now granted, there are many paths to health, and I of all people see this after 30 years ‘in the business’.
Respect,
PeteParticipantI think this is a very significant direction of care to pursue! Keep us posted.
PeteParticipantWell, spinal dry needling isn’t diagnostic of any nerve tension condition. I’ve had athletes with extreme leg symptoms due to low iron, definitely worth pursuing!! Get the blood test for iron and go from there. We see VERY high percentage of our nordic female athletes with low iron, it’s almost expected and can require supplement treatment, and close attention to iron sources in diet. Stacey Sims ROAR book is a good resource.
PeteParticipantAngelos,
I still wouldn’t rule out a stress bone injury, sometimes those don’t become painful until under some load. Irregardless, you would want to go through the steps of closed chain strengthening without dynamic movement first (deadlifts, squats, calf raises, step downs), then progress to some gentle heel bounces, then if that is all tolerated, a walk/jog program.
Cheers,
PeteParticipantAngelos,
Middle of the arch pain could be several things. It could me a musculo/fascial strain, or a bone/joint injury. Your running history might give some indication, are you in some big miles, quick increase in volume or intensity? X-rays are helpful for obvious bone injury. Return to activity after a rest period should be very gradual with a walk/jog program alternating 1min of walking with 2 minutes of jogging on the flat (preferably trail). Your foot will like taping, new shoes, etc. The big question is what caused the injury: training error, predisposing structural issues, trauma event.
Cheers,
PeteParticipantInteresting symptoms. I would recommend your PT perform a femoral nerve tension test to see if you are getting some neural inhibition from L2-4 of your spine. Age of your spine, previous injury, genetic predispositions can contribute to shutting down your quads. Treatment would be directed at more focused spinal mobility and neural mobilization. Failure to progress would indicate benefit of an MRI and further consult. If no neural involvement, then strength and fatigue resistance is a concern. You might have hit the wall for what your strength and aerobic conditioning will allow. Some individualized coaching would then be in order to identify some training holes in your preparation and physical capacity. Hope this gives you some ideas, I know how frustrating this situation feels! There IS a path forward.
Cheers,
Pete