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Readers Question: “Spinning class bad for Knees?”

I have arthrosis in my knee and a little bit in the hips, can I still do spinning? I’ve been doing it for years.

– Din

Mark Chen, Physiotherapist

The advantage of spinning is that it is not a weight-bearing activity (except the standing parts, of course). That makes it a ‘safer’ option than, for example, running, where your knees and hips have to endure huge impact for miles. So if you look at it purely from a mechanical-stressn perspective, it should be no problem at all.

You indicate that you have been doing spinning for years. Could it be that the number of years and intensity have contributed to the current condition of the knee? Ultimately, it is, of course, a one-sided and repetitive form of sport. For example, do you clearly have more pain immediately after spinning, or the morning after? In that case, you should question how good spinning is for your body.

I am personally a fan of variety, not only because I like to do different things but also not to burden my body too much with one element. I also recommend this to the majority of my clients. Ask yourself the above questions and if spinning does indeed cause problems for you, then consider reducing or varying with a different sport.

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Podcasts worth watching : Joe Rogan & Firas Zahabi

#Joerogan #Firas #Zahabi #Podcast

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Be a KING (Video)

What does it mean to be a King?

In my mind, it means that you’re just a cut above other guys.
And I’ll say the same thing applies to your girlfriend if she’s going to be a Queen
I was watching a video about Beyonce Knowles the other day and she’s
talking a lot about her inner beliefs.
She said things like
I value my body, I’m careful who I share it with
I value my man, sharing a life with somebody
She talks about how she feels, how she carries herself, her life philosophy
It’s not a very ra-ra thing to say,
But would you agree that she’s a Queen?
A cut above most other women you’ll meet?
What is a King?
A King is a man who just outclasses other guys
A King is a guy who is on his purpose
He knows what he wants out of life
He has strong boundaries
He knows what vibe he wants around him
He knows what he’s doing here
He’s a CUT ABOVE
You’ve developed an ecosystem around you with friends that you like
girls who you’re dating who you like
OR an amazing girlfriend
Maybe you’re taking time away from women but you’re doing it BY CHOICE
You’re somebody that like’s what he does for a living
OR you’re taking steps in getting there
You’re fun
You’re happy
You smile
You enjoy the little things
You can stop and smell the F*cking roses
As a King you can lay back and enjoy what you’ve built
https://www.youtube.com/watch?v=0XosdwVmG1k
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Injured? Here are the estimated recovery times

Muscle Sprain/ Tear:

Grade I: 0-2 Weeks
Grade II: 2-12 Weeks
Grade III: 3-24 Weeks

Ligament Sprain / Tear:

Grade I: 0-3 Days
Grade II: 3-24 Weeks
Grade III: 5-52 Weeks

Tendon:

Tendonitis: 3-7 Weeks
Tendinosis: 12-28 Weeks
Laceration: 5-28 Weeks

Bone Contusion/Fracture:

5-12 Weeks

Cartilage Irritation/Damage:

12-100 Weeks

Ligament Graft:

12-100 Weeks

 

All of these are depending on health and level of activity of the individual, alongside with illness beliefs, perception, nutrition, sleep and stress levels. Therefore these are to be used as a guideline and always is the help of a professional recommended for an efficient rehabilitation process.

Source: Dr. Caleb Burgess DPT, OCS, CSCS

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Do this before you start running

If you’ve read the previous articles on running, you now know that your bodies’ own shock absorbers are of crucial importance.

Whenever I work with clients that want to either get into or- improve their running performance, I test them on multiple abilities.
One of those is their ability to jump. or actually, to land. 

By practicing and optimizing your jumping mechanics, you create can learn how to use your ankles, knees, and hips to decelerate impact. It teaches the central nervous system how to make all the different muscles and joints to work together in an efficient way.

These are the conditions for a healthy jump and landing.

  • Knees track the first 2 toes during the jump and the landing
  • There is a smooth transition between ankle, knee and hip flexion during the land
  • There is a smooth transition between ankle, knee and hip extension during the jump
  • No noticeable impact may be heard during the landing “or Ninja-style landing”
  • Has to be performed barefoot

This is how to test it for yourself, though I strongly advise getting a set of trained eyes to accompany you for a good assessment.

  • Put your phone on camera mode and select the “Slow-Motion” option.
  • Make the jump at least three times while taking separate videos for it.
  • Rate the technique on the points above. Sound usually doesn’t transfer well to slow-mo videos so you’ll have to rate that yourself.

Here’s a video of my athletes doing box jumps in slow-mo, what do you think?

 

 

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Why you can’t trust Science

 

 

 

 

I’ve been getting pulled into many discussions regarding health, exercise and nutrition lately and the trend is clear:

Everything needs to be SCIENCE BASED.

This is a good thing, or at the very least, the idea is good.

It’s good to want to support your thoughts and findings with some kind of testing to see if what you’ve seen or done is replicable or that it was just a combination of circumstances.

There are, however, some issues to the current use and limitations of science that I have problems with and I think they’re worth a share so that you are aware of it the next time you read the sentence “Scientific research shows”

1# Cherry Picking

Take an interesting topic on nutrition and it won’t take you long to find 100+ different scientific studies on it. It’s very common for people to pick a scientific study that fits their argument and use that as “proof”. If you don’t have the knowledge, or time, for that matter, to take a good look at what that article actually says, it’s an understandable result to accept that as truth.

You’ll also want to ask yourself the question: who is benefitting from this bit of research? It has happened more than once that scientific studies have been over/underplayed to favor the financer of the study.

 

#2 Science has been wrong more times than it’s been right

Take this example of cholesterol and the drastic dangers of it on your cardiovascular system. It’s a funny explaining video on how Science was wrong on it many times. It’s not that scientific studies are badly done necessarily, there are many other factors in play.
We could have been asking the wrong questions, doing the wrong tests, or didn’t quite have the right instruments to do proper testing -and who says we do now? –

 

#3 Human Errors

Science may sound bulletproof, but it’s still executed by humans. And we make mistakes.  When we have problems that can’t be explained easily we tend to blame stress for pretty much everything but stress is never factored in when it comes to scientific research. Not for the scientists, and not for the participants. But we do make mistakes. Constantly. We make them when remembering facts, with what we are supposed to write down, and sometimes, well, it helps to get paid $50.000 to say something that goes against everything you know is true

#4 Research is not Research

Anecdotal evidence, expert opinions, cross sectional studies, they’re often presented as evidence but the actual value of them in terms of the hierarchy of scientific studies is not very high. There’s a pretty serious change that there are another couple of studies of the same level of reliability that prove the conclusions of yours, wrong. And otherwise, there will probably be one very soon.

 

 

#5 Research can be slow to catch on

 

Sometimes we practice certain principles that are based on scientific research for years, only to find out that it was the wrong approach all along. I touched on that with my 2nd point but here’s another great example on how we’ve overplayed the importance of calories in weight loss. It’s still the most practiced approach (and it does have value) but the point is that only now we are finding that it’s most likely hormones that play a crucial part in weight loss, and not just energy balance. This video is a long one but has very valuable information that might change the way you think about weight loss.

 

As always, I’d love your thoughts about these things. Because I need any insights I can get 🙂

 

Mark

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Readers Question: A muscle tear, now what?

“Can you be treated for a muscle tear by a physiotherapist? What relieves the pain and how long does the recovery take?”

-Wilma

 

Mark Chen, physiotherapist:

 

I would like to start with the following: everyone can use physiotherapy!

That said, the answer to your question depends on a number of factors. The location of the tear and the size, for example, are very decisive for the duration of the recovery. Someone who walks a lot in his daily life will need more recovery time for a tear in his calf muscle than someone who is sitting behind a desk.

Recovery

The recovery of soft tissue proceeds in phases. There is a fixed time for the recovery. This cannot be accelerated but it can be optimized and certainly also be delayed. Give your body the time and opportunity to do its job.

The first phase of recovery is called the inflammatory phase. Think of an ankle that becomes thick and stiff when you have rolled it. Thickness, redness, heat, pain and stiffness characterize this phase, in which the body tries to create a safe environment for recovery.
This phase often takes three to five days.

In the phases that follow, the ‘proliferative phase’ and the ‘organization phase’, a new network of tissue is created. This can be compared with a wound on the skin. It must first be bridged. If there is a scab the body can repair the skin underneath. Then the crust falls off and you see new tissue.

That’s how it works with muscles too. As soon as the crack is bridged, the new tissue has to be stressed and adapted to the demands. The muscle will be ‘repaired’ again within three to five weeks, but the time to make the tissue completely stressable can take several months to a year!

Support
I advise people to support the affected muscle with medical tape in the period that it can be less stressed. If the requirements you place on the tissue do not go beyond the general daily life, then, most likely you do not need physical therapy.

If you are an athlete or do a heavy job, that is a different story. It can make a huge difference if you hire a therapist or trainer to help you build your load capacity. My experience is that most clients become stronger than they were before.

Do not underestimate the capacity of your body, it is amazing if treated properly! Drink enough, rest enough and success with your recovery!

 

Best,

 

Mark