ePlaya Fitness Club

[tatonka]

I found taking vit d3 helps with the aches and pain , I live in a not so sunny area so my body has a hard time making the d3

[FossaFerox]

I wanted to get out and get moving, so I took a job yesterday, delivering flyers. I ended up walking for 5 hours straight; without a break.

I was good for the first 3 hours but then my hips started to hurt. I expected the sore hips, but what I didn't anticipate was the pain in the back of my left knee. A little pain going up about an inch from the crease in the back of the knee. And quite a bit of pain radiating down from the same spot to the upper third of the calf. I didn't experience any pain in my right knee.

I was super sore when I got home, and was having trouble walking because of the pain in my hips. Today the pain is still there, but not as bad. It's mainly in the back of my knee and the side/front of both thighs.

Sounds like a tight IT band/Glute Med. as well as a strain of the gastrocnemius (one of the muscles of the calf). Realize that this is just a guess based on the information you've provided. If I'm right, stretching both is probably a good idea, though be GENTLE with the calves. Standard RICE on them is also probably a good idea.

Gastroc stretch is the super simple "Face a wall, one foot back, knee straight, lean into the wall" stretch. IT band and glute med are a little trickier. You can use part 2 of the piriformis stretch I posted earlier as well as stretch one or two from this video: Hold your preferred stretch for 30 seconds, rest 30, repeat 3-5 times 3-5 days a week.

Again, this is general advice I would give someone presenting with your symptoms if I could confirm my suspicions. In your case? Just a guess. Please don't sue me.

[Elliot]

And the old tree pointed "This way, little man!", and I enjoyed a long walk in pristine nature.

[ygmir]

nice Elliot!! looks like a great path!

I've started my cutting and hand splitting my oak firewood for my "winter workouts". that is all.

[Aurelia]

Good Morning Dear Ones
Lovely tree Elliot

wood for the Hof , Yggy ?
I have a silk liner for my sleeping bag now !

And I shall continue to dance whenever possible

xoA.

[forty_eight]

nice Elliot!! looks like a great path!

I've started my cutting and hand splitting my oak firewood for my "winter workouts". that is all.

haha, me too!

well, it's a combo of italian cypress and who knows what else.

i am sledge and wedge happy

good clean fun!

[AntiM]

I wish there was one path, easy to follow. So many different ways to choose health. Sometimes I want encouragement, and feel unworthy of it because I feel I'm not doing enough, or the right thing, or just feel down.

Crap, I haven't been to the gym in a week, hate going on the bus in bad weather, or when my knee is acting up. I have a fear of falling or being unable to get home while hobbling.

[theCryptofishist]

Although it balances out differently, I have similar vulnerabilities. I cannot blame you in the least. Too bad there isn't a personal trainer with mobile gym solution that's affordable.

[FossaFerox]

It's hard to be "affordable" as a trainer, more so if we're mobile. If we're coming to you we lose travel time on each side and we have very limited workable hours in the first place. Most of our clients aren't available 10-5 M-F.

[FossaFerox]

Alright, I thought I'd share/tackle two big cardio myths I've had to explain multiple times this week before I go to bed.

1) I've only got so many beats left in the old ticker. I can't bring myself to waste any on a treadmill!

Twice this week I've had elderly people joke that their hearts only have so much "oomf" left in them before they give out and try to use this as an excuse to not do cardio. To the casual observer, this probably seems like jovial ignorance. The crazy part is there's some truth to it. Mammals expected lifespan (barring infant mortality) is inversely proportional to their resting heart rate. Simply put, every mammal can expect to get about one billion hear beats before their heart gives out and they die. Even if you discount the heartbeat hypothesis there's no denying that your heart is a muscle that operates without rest and at some point you'll hit a breaking point where it can't keep up.

Here's the thing, though. By investing a little time and effort to raise your heart rate during exercise your heart actually becomes more efficient. You'll end up pumping more blood per heart beat (stroke volume) and as a result the number of beats per minute required to deliver a certain amount of oxygen will go down. That is, your RESTING heart rate will drop. So by raising it by 50-100 BPM for 60 minutes (wasting 3-6k beats) every day you can actually drop your resting heart rate 10-20 BPM (gaining 14-29k beats a day). It's a huge gain. You'll live longer and feel better. Do your fucking cardio.

2) I don't want to raise my heart rate too high. I'm trying to lose weight and the "fat burning zone" for my age is only X-Y Beats Per Minute!

This one makes trainers everywhere cringe. The myth of the "Fat burning zone" or rather the misinterpretation of the fat burning zone is enough to drive you crazy after a while. Here's the deal. Yes, the "fat burning zone" is a thing. No, it isn't what you think it is and it isn't what you want.

First of all, the fat burning zone for those of you not in the know is a setting or readout listing a range of heart rates during which you will "burn more fat". People mistakenly take this to mean that if they want to lose fat they should keep their heart rate in this relatively low range. This is not true.

What the "fat burning zone" actually refers to is the PERCENTAGE of energy being expended that comes from fat. As your heart rate increases you pull more and more energy from glycogen stores in the muscles and liver rather than from fat. Here's the thing, though. If you're trying to lose weight you shouldn't give a shit what percentage of the energy is coming from fat, you should care about the rate at which fat is being utilized.

As your heart rate increases beyond the fat burning zone you're pulling dramatically more energy from glycogen, yes, but you're still continuing to pull more and more energy from your fat stores. To randomly assign numbers, in the fat burning zone your body may be getting 50% of its energy from fat while doing 100 units of work per minute. However, if your heart rate goes up significantly while you'll only pull 40% of its energy from fat you'll be doing, say, 150 unites of work per minute. In the first case you're burning 50 units of fat a minute, in the second, you're burning 60. It's less efficient by energy spent, but you're still burning more fat per time spent on the machine (more importantly, more fat per day).

Beyond even THAT when your body pulls energy out of glycogen to make up those extra units that aren't coming from fat it has to refill those glycogen stores later. This means your body is less able to make fat down the line when you sit down and eat your next meal since it knows your glycogen stores were heavily tapped. This is even more true if you eat 30-120 minutes post-exercise.

Cute little fact to drive this point home? The time your body is most in the "fat burning zone" is when you're asleep. Your body gets its highest percentage of energy from fat when you're motionless and unconscious, but that's no way to burn calories, burn fat, or lose weight. So again, do your fucking cardio, and do it hard.

[Aurelia]

You do rock Foss !
things I studied and gave up trying to talk about

because instead I am tending toward reclusivity except to burners

how about you come visit and I will get you a speaking point

and as always I am off to my work=out

xoA.

[lucky420]

Pretty sure I have Achilles tendonitis...

Very fucking painful! Anyone have any advice, tips, etc?

Muchas gracias

[tatonka]

Pretty sure I have Achilles tendonitis...

Very fucking painful! Anyone have any advice, tips, etc?

Muchas gracias

The Achilles tendon is the strongest and largest tendon in the human body, but it is susceptible to damage because of the extreme use it receives and amounts of pressure put on it routinely. Achilles tendonitis, or inflammation of the Achilles tendon, is one of the most frequent complaints of athletes. Fortunately, symptoms of inflammation can be treated with herbal remedies.

How to Cure Achilles Tendonitis Achilles Tendonitis Exercises White Willow
Drink some white willow tea. This tea is made from the bark of the willow tree, which contains a chemical called salicin. Salicin is much like aspirin and has the ability to reduce inflammation, including the inflammation of tendons. Although salicin works a bit more slowly than aspirin, lower doses generally are needed. To make the tea, boil a teaspoon or two of the bark in eight ounces of water and then simmer it for about 10 minutes. Let it steep for half an hour. Three to four cups a day may be consumed.

If tea doesn't appeal, then you can look for capsules that have white willow salicin in powder or liquid form. Dosages can vary depending on the manufacturer, but you can be safe by not exceeding 240 mg per day.

Arnica Montana
Rub a little Arnica montana ointment on the heel area. This ointment, made from the arnica montana plant, is an excellent salve for reducing inflammation, bruising, and swelling. It's best to use the ointment two to three times a day, so an easy way to get into a regime is to apply it just before or after breakfast, lunch or dinner. You also can apply it during the times when inflammation of the Achilles tendon seems to be worse, which may be dependent on your activities.

Arnica montana also can be taken in pill form. A dose of 30C potency generally is recommended up to three times daily. When your tendonitis pain is worse, you may take a higher potency as long as your doctor or herbalist approves your dosage.


Rhus Tox
Try some poison ivy (Rhus tox). Although the oil from the poison ivy plant can irritate skin, Rhus tox in pill form is safe because of how it is manufactured. It is a great remedy for Achilles tendonitis because it concentrates on the connective tissues. Take this when the tendonitis has left you feeling stiff and inflexible. A 30C potency dose is appropriate. Although it can be taken up to three times per day, Rhus tox is very potent. In some people, a single dose can be effective for up to seven days.

Rhus tox is complimentary to arnica montana, so using these two herbs together can increase relief from your tendonitis symptoms. Rhus tox also may be used with another herb, bryonia, commonly used for strains and sprains

[lucky420]

Looks like I'll be hitting the herb store.

Thanks tatonka

[Elorrum]

I had very sore achilles tendons once when I was riding an exercise bike every day. I would stretch and nothing seemed to help. I made an assumption that it was maybe due to the fixed and continuous stress while pedaling at the same rate and resistance. I stopped riding the fixed bike, and started riding a real bike with a varied terrain, and also started walking a lot more outside. Eventually my achilles tendons healed. Now I always consider if pains are due to continuous and repetitive motions or positions, and usually varying something in that equation alleviates the pains. just a thought.

[Patsh]

The Arnica Montana also comes in an isopropyl alcohol base... I've had really good luck with it. It seems to have a faster effect than the oil, and rubs in completely, and fast.
I can also vouch for the White Willow bark. I run it through a fine sieve or muslin after it has properly festered. You can also trick your brain into enjoying the flavour. (really!)

And, Elorrum... that's good, logical advice. Thanks!

[tahiti_treat]

Lucky420, just commiseration from me. I've had tendonitis in my shoulder before and pretty sure I have it again now in my hip. It's very painful. Nothing worked for my shoulder except just waiting for it to go away (about a year). I think I will try tatonka's advice and see if I have better luck with the hip.

[pink]

Waving hi! From the UK where I'm finding it easy to get walking when I don't have a car available. In fact, about to get off my ass to do some now, after I've properly coffeed up.

[AntiM]

I worked out in the pool today, not a class, just my own thing based on past class. Then a brisk walk back up to the bus stop. I've been a noodle all afternoon. Drained. Ugh.

[Elliot]

Installed a chin-up bar today, in the barn stairwell. Figure I'll use it every time I come down the stairs if not carrying anything. Smart, eh?

Discovered I cannot do a single chin-up! Well, that's why I installed it. Maybe I'll dare report back here when I can do one.

[FossaFerox]

You know how to build up your strength in the meantime with negatives, right? Keep up the good work. I did the same thing when I first started getting fit. Remember to take rest days, though! It isn't using the bar that makes you stronger. That overloads your muscles. Letting them rebuild properly makes you stronger.

[Elliot]

You know how to build up your strength in the meantime with negatives, right? Keep up the good work. I did the same thing when I first started getting fit. Remember to take rest days, though! It isn't using the bar that makes you stronger. That overloads your muscles. Letting them rebuild properly makes you stronger.

I do understand that muscles grow stronger in response to heavier loads, not as a direct result of heavier loads. But I don't know what you mean by "negatives"?

[FossaFerox]

The negative is the return portion of a rep. In a pull up it would be where you lower yourself back down to a hanging position, normally after pulling yourself up to the bar.

If you aren't strong enough to do the positive potion of a full rep (the part where you pull yourself up), or several full reps ideally, doing negatives is how you can work up to it. For pull ups stand on a chair to get up to the bar and lower yourself down as slow as you can.

Jumping up and lowering yourself also works, of course, but at least initially, while you get a feel for it, I recommend doing it in a more controlled manner. The last thing I want is for anyone to hurt themselves by doing something reckless.

Be warned, negatives will make you sore, but they will also make you stronger.Aim for 4 to 8 negative reps before you start adding one to two full reps at the start and finishing with negatives. Continue this way until you can do four full reps, then stop doing negative reps entirely.

[Elliot]

But of course! Makes perfect sense. And I don't even need a chair, since the bar is above the stairs -- like made for the purpose. Doing just the negative nice and slowly is perfectly easy, so there is hope. Thanks!

[Aurelia]

Foxy rules
again !
xoA.

[robbidobbs]

Holding the line at my 2nd weight goal! Keepin' on the program! Now I need to set up winter exercise equipment, as that was my task once I met this goal. Whoot!

[AntiM]

My scale is trending downward, I do feel a bit better. My left knee keeps giving me heck, but I really don't want to deal with the base clinic. I know their answer, lose weight. Thanks, working on that.

[gypsy68]

AntiM; I don’t know what kind of knee pain you have, but I know for me water aerobics worked really well. I hurt my knee 2 years ago. I spent the first year in pain almost 24 hours a day. Didn’t have health insurance, so didn’t go to the doctor. I started water aerobics a year ago. It took a few months, but after a while but the pain I had during the day went away. Still was in pain when I was sleeping (or trying to sleep), another 3 months or so I realized one day I was able to sleep through the night without any more pain. It was nice. I still have pain every once in a while. But nothing like it was before. I hope your pain will start to go away.

[theCryptofishist]

She has been doing the water aerobics for a while now.

[gypsy68]

I did see that. I guess I was just posting for encouragement that hopefully the water aerobics will work. I know in my case it did work, it just took a long time.

AntiM I wish you the best of luck on your knee pain.