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When Yoga is bad for you

Question:

“Hey,

My name is Priscilla and I am 26 years old.
I recently discovered that I have hypermobility syndrome.
And my question was what are the best exercises to keep up with my body?
Because you are told and that’s it.
I don’t know how ,what ,where from now.

How can I best keep track of my body, what is best to do, how to prevent things, what resources are helpful to me in daily life?

I really hope you can answer me

Sincerely,

Priscilla”

Answer:

Mark Chen,

Physiotherapist / Personal Trainer / Nutritionist

 

“Hi Priscilla

A very good question and coincidentally one that I recently encountered.
This lady had been complaining about hypermobility for more than 10 years, even while she had followed the advice she had received.
“Do not train too heavily, but focus on low-stressing exercises such as swimming and yoga”.

She particularly enjoyed Yoga, but it had no positive effects on her symptoms.

For me, that is a lot less surprising than for her for a very simple reason. Hypermobility means increased mobility of the muscles and joints. In those cases, flexibility is the problem!
Then why would you focus on Yoga, which is specifically designed to increase mobility?

I advised her to (completely) stop Yoga for the time being and fully focus on stability. As soon as she can support her own body in the right way, it is time to carefully start Yoga again.
She followed a strength/stability schedule for 12 weeks with a strong focus on gymnastics and is now completely free of pain for the first time in 10 years. So this is very possible with the right approach.

Of course, that is where the challenge lies, and you will have to find someone who can guide you through this. If there is nobody around you who can do that, then the new video guidance I offer might be something for you!”

Good luck,

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How to Fix a Trapped Nerve

“Since a month I have had pain in my lower back. Also occasionally in my right buttock and when sitting. I regularly use a heat patch on those spots and a broad back strap, which relieves the pain slightly so that I can keep moving. If I sit too long, walking is painful afterward. This is due to my age, I am 65 years old. I also regularly have sensations in my legs when I sit too long, after about two hours. After ten minutes of walking or standing for too long, my right leg hurts. Whether it’s the bone or the muscles, I don’t know. I think the muscles myself. I’ve had this for a few months.

Now I have a dead feeling in my toes of my right leg. In addition – for two weeks – also my heel and side of my foot. Since today also the side of my lower leg and thigh. Can this be the result of a pinched nerve in my back and does this go away on its own or is it necessary to consult the doctor?”

Sylvie

Mark Chen, physical therapist:

Hello Sylvie,

Of course, your complaints may be the result of nerve irritation, but in most cases, nerve problems are very obvious!

Nerves are responsible for very sharp, recognizable, almost “lightning-like” sensations. Other nerve-related pain, such as toothache, is characterized as a constant nagging pain that can be so strong that it is difficult to focus on anything else.

It may also be that the problem is muscle related. Sometimes problems in the muscles can cause radiating feelings to other places in the body.

By applying pressure to the designated areas in the muscles, the signals can sometimes be generated in the radiation area. You can try this with your fingers, but it is usually easier to use a tennis ball or another hard ball for this. If there is a clear link between the pressing of the muscle and the sensations in the known area, then there is a high chance that it is a muscle related problem. That is a good sign because muscle problems are generally a lot easier to solve than nerve problems.

If this were not the case, the most logical step would be to go to a therapist for a diagnostic examination. He/she can then give you a good idea of what is going on, and otherwise, you can be referred for a scan.

I hope this helps.

Mark

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Fitness Question: neck Surgery, can I still exercise?

I just had a procedure done ( a herniated disc between the sixth and seventh vertebrae.) The bulge has been removed at the back of the neck. I had nerve failure in my left arm because the nerve was blocked by the herniation. Now I have one problem: I walked an hour two or three times a week, but according to the GP that is not so good for my neck, because I have osteoarthritis between my sixth and sixth cervical vertebrae (strongly narrowed intervertebral space with slight disc herniation and the other neck vertebrae have a small disc protrusion).

My question now is, whether it is wise to buy a cross trainer and keep my fitness level, or are other sports suitable? I mainly did fat burning and endurance. I am 50 years old and still want to be active.

-Christine

Mark Chen, Physiotherapist

I think it is certainly a good idea to keep the condition maintained with a cross trainer. I would also put the advice of the GP to the test. The idea that osteoarthritis should be a reason to be careful is very old-fashioned.

Recent scientific research has tested the causal relationship between abnormal findings and pain by allowing people without symptoms to take an MRI scan. These studies show that there is a huge percentage of deviations that in these cases are totally unpaired with pain or discomfort. For example, for a disc protrusion or a “bulging” as you describe, 87 percent. For degenerative changes of the discus, such as dehydration / narrowing, as many as 96 percent of the older population. This group, please note, does not experience any complaints.

This should be a reassurance. The findings in your neck are normal, and not necessarily responsible for any complaints. Of course, from my position, I can not determine whether there is actually a connection!

My advice would be to find a passionate sports physiotherapist who can help with this process. The neck must be tested calmly to see what is and is not possible!

That way you will probably be surprised at what is possible. The idea to reduce a basic activity such as walking at such a young age (provided there is a good reason for this) does not seem sensible to me.

I hope this helps!

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Step #6 of the Ketogenic Diet guide: 30 Snack options

What’s up #KetoCorporal.

This assignment is as pleasant as it is practical :  Snack options.

Goal:

Having snack options for every situation of the day. On the road, at the office, before the gym.

What to do:

Take a look at the list below and then check the fridge. See which 5 snacks you can prepare for the next couple of days

easy.

Show me your commitment and inspire me by posting your 5 snacks right here 

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Step #5 of the Ketogenic Diet Guide : Breakfast (+Options)

What’s up #KetoCorporal.

Here’s a new assignment: Breakfast options.

Goal:

Prepare a Ketobreakfast and come up with 3 other options for the week

What to make:

This is an all-time favorite when it comes to Keto breakfasts. And what’s not to love?

We’ve got eggs, bacon, tomatoes, and maybe a bit of cheese thrown in?

Delicious.

The site I’ve directed you to is awesome because it’s like a google specifically for Keto Meals. Just note what the main ingredients to a dish should be, click “keto only” and BOOM. Plenty of options.

What to do : Use the link provided to come up with 3 meals to make over the week.

 

Show me your commitment and inspire me by posting your favorite recipe on the page here

 

 

 

https://www.dietdoctor.com/recipes/classic-bacon-and-eggs

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Keto Diet Step by Step guide step 4: Start Strong with Keto Coffee

Goal:

Make yourself a batch of Bulletproof Keto Coffee and start the day right

Why:

This delicious coffee packs a meal-worthy  300 calories and combines the power of caffeine with healthy brain-assisting fats and vitamins from the grass-fed butter

How:

  • brew a strong black coffee
  • Put 2 tablespoons of Grassfed butter in a blender
  • add 1 tablespoon of MCT oil (I use coconut oil)
  • Pour coffee in
  • Blend until thick and cream
  • Enjoy!

Additional Assignment:

Start burning some fat on a cardio machine of choice and watch this video

 

Show me your commitment by posting 1 thing you’ve learned from the video on the Facebook Page with the tag #KetoCoffee

 

Ready for the next Challenge? Click here

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Keto Diet Guide Step 3 : Shopping

Hi there #KetoCorporal .

If you’re reading this, you’ve probably come from step two of the Keto Diet Guide.

*If not, please go here first. It’s important before moving on.

Shopping Assignment “Preparation is key”

Goal: Making sure you have the right foods to eat

The Why:

If you only have Ketogenic foods, chances of you reaching out to something out of habit, or “not having anything Keto” is extremely diminished.

What do to: 

Go Shopping! Use the list below to get enough foods for the entire week. Don’t worry about recipes too much yet. As long as you have the right items, we’re good.

I’d say the following are eggssential 😉

  • eggs
  • bacon
  • ham
  • cheese
  • milk
  • full fat cream
  • lettuce
  • broccoli
  • garlic
  • onion
  • cooking cream
  • butter (grass fed)
  • tomatoes
  • almonds

Let me know what you bought with a photo of your bought items on the Facebook Page

By the way, have you checked out the Patreon Page? There are Daily workout challenges over there for just 1$ per month, while supporting a person in need. Come check it out

 

 

And when you’re ready to move on and learn about how to make your morning coffee Keto and awesome, click here

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Keto Diet Guide Step 2 : Elimination Assignment

If you’re reading this, you’ve probably come from step one of the Keto Diet Guide.

*If not, please go here first. It’s important before moving on

Assignment: Elimination

 

Goal: Target and Eliminate all Carbs

The Why:

The point of the Keto Diet is getting into a “Ketogenic State”. A situation in which the body is forced to use fat is a primary and only use of fuel.

What do to: 

I need you to go into the fridge and make note of everything you can not eat during the Ketogenic diet. Look for products like the following

  • Bread
  • Rice
  • Grains
  • Pasta
  • Fruit*
  • Juices/Soda’s

All of these (and many more) are heavy carbohydrate-based and will need to be completely eliminated before attempting the diet.

Choose to either discard of it all / give it away / eat it before starting the diet.

 

Let me know your decision below in the comment box or on the Facebook Page

By the way, the page has a bunch of free workouts also, so keep up to date by liking it!

 

Ready to continue? Click here for the next assignment

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What to do with a torn Meniscus

knee pain fixed

“I am 64 years old and heard a ‘crack’ in my knee when my upper body turned to the left. My knee stopped and locked. I’m worried that I may have torn my meniscus, or maybe my cruciate ligament.  I read on the internet that surgery is not done beyond a certain age. Is this correct? Which exercises do you recommend to have my thigh muscles take over the function of the cruciate ligament?”

The diagnosis has not yet been made, this is based on my own assumption. I lead a quiet life without sport, but I do cycle.

What should I do with a torn meniscus? My outer meniscus was removed forty years ago.”

Sent by: Ineke

Mark Chen,  Physiotherapist:

Whether or not the operation is done depends more on the general health and functioning of the knee rather than on age. In order to know this for sure, you could briefly consult with the GP or the orthopedic surgeon, or who would be the designated person to perform any procedure.

You indicate that the diagnosis has not yet been made. It seems like a good idea to at least have the knee examined by a specialist and have the cruciate ligament tested. If they turn out positive then there is a considerable chance that there is actually a tear. In the case of a “crack” or a hairline tear, an intervention is probably not necessary.

The cruciate ligaments are mainly needed for fast movements and when we change direction. Think for example of tennis or football. When cycling and walking cover the largest part of your exercise activities, there is a big chance that you can continue to function completely without problems, even without a cruciate ligament.

I recommend visiting the physiotherapist to at least have the knee examined. He/she can immediately give exercises to strengthen the knee if necessary.

I hope this helps!

 

 

Ps. we have a team of experts that can help out with almost any questions related to health and fitness. Have a question? Send it in!

https://www.gezondheidsnet.nl/experts

 

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Fitness Question: Neck Surgery, now what?

Neck Pain

I just got operated for a herniated disc between the 6th and 7th vertebra along the back of the neck. A part has been removed. I had a nerve failure in my left arm because the nerve was compressed by the herniation. Now I have one problem; I walked 2 or 3 times a week for 1 hour but according to the doctor that is not very good for my neck because I have osteoarthritis between my 5th and 6th cervical vertebrae (strongly narrowed intervertebral space with slight disc herniation) and the other cervical vertebrae have small disc protrusions)

My question now is whether it is wise to buy a cross trainer and to maintain my fitness level that way. I mainly did fat burning and endurance.

I am 50 years old and still want to be active and have no overweight bmi = 21

Christine

 

 

Mark Chen, Physiotherapist:

 

Hi Christine,

I think it is certainly a good idea to keep the condition up to date via a cross trainer. I would certainly also put the advice of the GP to the test.
The idea that osteoarthritis should be a reason to be careful is very old-fashioned. To get an idea of what I mean, take a look at the next image.

 

Recent scientific research has tested the causal relationship between abnormal findings and pain by allowing people to take an MRI scan without any symptoms.
These studies show that there are a huge percentage of deviations that in these cases are totally unpaired with pain.
For example, for a disc “bulging” as you describe, 87% !!!
For degenerative changes of the discus, such as dehydration/desiccation, as many as 96%!!! of the older population.
This group, again, does not experience any pain.

This should be a reassurance. The findings in your neck are normal, and not necessarily responsible for any pain.
Of course, from my position I can, not determine whether there is actually a connection!

My advice would be to find a sporty physiotherapist who can help with this process. The neck must be tested slowly to see what is and is not possible!

In this way you will probably be surprised at what is possible. The idea to reduce a basic activity such as walking at such a young age (provided there is a good reason) does not seem sensible to me.

I hope this helps!

Mark Chen