Maybe it’s a balance and coordination issue when moving on unstable/loose/snowy ground? Are you doing anything to train your balance and coordination?
Thomas Summer, MD
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ModeratorModeratorThomas Summer, MD on June 24, 2022 at 11:06 pm · in reply to: Training activities while ankle is contraindicated #68520
Matthew,
it’s always a good idea to switch between activities when recovering from an overuse injury. Different load on the body and especially less load on your injury. Cycling, aqua jogging, and elliptical are good options for that purpose.
ModeratorThomas Summer, MD on June 19, 2022 at 7:46 am · in reply to: Training activities while ankle is contraindicated #68360I would use the K-Tape up to the knee. And also combine it with normal tape on the foot, to limit pronation a bit. Ask your PT for that
ModeratorThomas Summer, MD on June 17, 2022 at 9:14 am · in reply to: Training activities while ankle is contraindicated #68311I would have also recommended higher arched insoles. Try compression socks. You can also tape your arch to get some tension off the tendon. And you can combine that with kinesio tape. Streching of the calves (flexed and straight knee) and hamstrings and plantar fascia. Foot mobility and strength. Tibialis anterior training…
ModeratorThomas Summer, MD on June 16, 2022 at 3:27 am · in reply to: Training activities while ankle is contraindicated #68281Hi Matthew!
Elliptical is good, aqua jogging is good, Elliptigo is good, and everything, where you don’t have pain, is good to keep you fit.
BUT that will probably not solve the problem. Have you ever tried insoles? Different shoes? Adjustments to your shoes? Compression socks? Taping? My approach to this would be to find a way that allows you to do what you want to do. You’ll have to be creative, but most likely there is a way.Maybe we can figure out a way together?
lg!
ThomasModeratorHi Erin!
How does it feel while and after doing the physio exercises? I would be careful to load it too much too early. These exercises are great, but also very demanding on the hamstring tendons.
If you don’t have pain during and after, I would also recommend continuing with the cardio. Swimming is great!You have a coach from UA?! We usually know quite well what we are doing;-) good that you learned that lesson;-)
Have a good recovery!
ThomasModeratorHi Erin(!?)
Did you give it any rest? What exercises are you doing to load the tendon? Usually, it’s better to give an overuse injury some rest before you load it again.
What did the physios tell you what the problem is? Any chance of seeing an Orthopedic doc? But it really looks like there is an issue with the tendon (biceps tendon).I’m sure we can find a way for you to solve this!
cheers!
ThomasModeratorThomas Summer, MD on June 4, 2022 at 12:03 am · in reply to: Fixing Assymetry – expected pain on underused side? #67980Hi Michelle!
Lots of information, but still more questions: is the difference in leg length just a functional one (based on your SI joint dysfunction) or a real anatomical problem? If so, how big is the difference? Are you running on the roads or trails? Maybe trails are better because you have more variance in your step length and direction. Where do you live in Germany?
I agree with Pete about the exercises for getting stronger.lg!
ThomasModeratorThomas Summer, MD on June 3, 2022 at 11:21 pm · in reply to: Returning to Exercise after Covid-19 #67979Thanks to everyone for sharing their experience.
As mentioned several times: every infection is different! What’s important for everyone is to get back to training SLOWLY. Otherwise, you increase your risk for long covid symptoms (even with only mild symptoms, or asymptomatic!).
Besides a generally healthy lifestyle (nutrition, sleep, stress reduction…) there are also some supplements to consider:
– Vitamin D3 4000I.E. (100 mycrograms) per day
– Vitamin K2 100 mycrograms per day
– Vitamin A 1000 mycrograms per day
– Vitamin E 20mg alpha-TE per day
– Vitamin C 500mg per day
– Zink 10mg per day
– Selen 50-100 mycrograms per day
– probiotic pacteria (I forgot to ask about your GI!?)
– Quercetin 500mg per day – that has shown good results with covid treatment!
– for sleeping 1-3g Melatonin (test how you react to a low dose first)
– Omega-3-fatty acids 1g DHA and EPA
– Curcumin
– Desloratadin (Anti-Histamine) 5mg per day
– Glutamine 3x5g per dayquick and full recovery to everyone!
Thomas
ModeratorThomas Summer, MD on May 5, 2022 at 8:44 am · in reply to: Using hypoxic chamber (once per week) for training in base period #66593Servus Florian!
Training once per week at 2500m won’t give you any benefits. If you are looking for preacclimatization sleeping in a tent is worth considering. But you will have to spend a lot of hours (200-250) to get a good effect.
lg!
ThomasModeratorSometimes fast hiking is faster than running and has better economy. It also targets sligthly different muscle groups as you use while running. If you are training for an event where you will be hiking a lot, then you should even train the hiking. Do you use poles?
ModeratorI wrote that a bit missleading. There is an individual threshold, where there is no more performance gain with sleeping higher in the tent. That’s also because of impacted recovery. Erytropoesis and further acclimatisation is then better achieved through active hypoxie.
Moderatoror maybe a little discount for longer phone calls?
30min – 50.-
45min – 70.-
60min – 90.-ModeratorI did both (active and passive) and I saw very good results. I think it’s most usefull to use the tent only for stimulating RBC production. For this purpose you don’t have to go that high, but you need about 200h (3-4 weeks) of time spent in the tent. I was shooting for a SO2 of 90-92% in the morning. That doesn’t impact sleep qualitiy and recovery too much. The active part (walking on a treadmill and breathing the air from the generator) is a bit more tricky. That’s highly individual and every person has to figure out how much she can tolerate. I saw SO2 as low as 60% and also passed out once. I found myself lying behind the treadmill. At first I didn’t know where I was, but fortunatelly the mask was stripped off my face;-) But I saw good adaptations and felt stronger with every workout. Part of this is also that you lern how to breathe correctly. But the breathing is almost the same as at real altitude. You have to be quite focused.
I have a friend who has great knowledge in the field, both practically and also scientific.
unfortunatelly his website is only German. But for everyone who is really interessted in this stuff, feel free to contact him directly. His English is not too bad (for sure better than mine). I know that he is developing some cool test methods to figure out the individual response to altitude and altitude training and preaclimatisation. We agree that this won’t be of much use for highly trained individuals (at least in the beginning) who have a very good feeling for their body. But it should give the recreational athlete good data and a guidance of how much hypoxy is needed. A lot to come in this area.So, breathe as if your life would depend on it!
ThomasModeratorDid you have a coach before?
How structured has your training been in recent time?
Why UA? Or how did you come to UA?…just some ideas. But maybe questions to ask later and not in the intake form!?