Post: #126

Didn't notice anything of significance with the single leg squat test. That video does suck. Leg doesn't seem to track in at all.

I could live with the knee pain. It's just the tightness of the adductors at the knee that make walking a bitch. It give the knee a unstable feeling an an annoying dull throb. Releasing them with a lax ball provides temporary relief but I've and neither does any physio I've seen and idea why they keep getting so worked up.

Post: #127

(09-09-2013 01:59 PM)faznine15 Wrote:  Didn't notice anything of significance with the single leg squat test. That video does suck. Leg doesn't seem to track in at all.

I could live with the knee pain. It's just the tightness of the adductors at the knee that make walking a bitch. It give the knee a unstable feeling an an annoying dull throb. Releasing them with a lax ball provides temporary relief but I've and neither does any physio I've seen and idea why they keep getting so worked up.

Hmm, so your knee doesn't buckle in while you perform a single leg squat?

When you say 'adductors' at the knee - what muscles are you talking about specifically?

I assume you are talking about these ones below?



You can develop 'Pes Anserinus Bursitis' - which is where 3 tendons running down the thigh (sartorius/gracilis/semitendinosus) become inflamed where they attach to on the tibia and cause irritated to the bursa - BUT this often occurs in conjunction with knee disorders (which it sounds like you don't have).

Post: #128

I have been having pain in my right shoulder since March or April. Almost like a sore shoulder. It comes and goes, so I didn't think much of it. It started after I got kneed in the groin during a soccer game and while wincing and holding my crotch in pain, I fell on the shoulder. I can move it, and was working out regularly, shoulder presses, pullups, all of that. But since its not going away I went to a doctor. He said its a soft tissue thing that sometimes takes time to heal, and to give it rest for 2 months. Specifically said no pushups.

Should I stop working out altogether? I figure I can still do deadlifts and squats, and I guess some cardio as I will start soccer again soon. I was wondering if there are any upper body workouts I can still do.

Post: #129

(07-10-2013 11:24 PM)Prophylaxis Wrote:  

(07-02-2013 08:43 PM)We The Real Wrote:  Hey Prophylaxis, one question for you. Doctor told me i have "severe" arthritis in my right hip, i am 21. Until she told me this yesterday i felt much better by doing the stretches my physical therapist told me to for the past week, better than i have in months. Now this bitch told me this and idk if its my mind fucking with me but i "feel" it. I am going to see my pt tomorrow, but on your expertise, do you think ill be ok by stretching and working out alone? Am i doomed to a hip r surgery? Lots of shit running thru my head , thanks man

A 21yo male with hip arthritis?!! I Have never heard of such a thing! Did you have Xray's to prove this? Did you see a general practitioner or an orthopaedic surgeon ( I would only take advice from the latter in your case).

As an aside did you have a congenital hip problem when you were a child?

Thanks for answering man, yea i got the x ray done for the right and the doctor said she sees around the head of the bone that connects to the socket wear, not usual for someone my age. Congenital hip problems run in my family thru my moms side, however thankfully as a child or teen up until now i was always active, Hs football,lacrosse,track. Idk anything about my dads side. I will check to see what kind of a doc she is this week. I believe i will deff go see my orthopedic doc, since i already had one (ACL tear). Stretching seems to do the trick, but its still weird man..my hips get sore more than ever before. Thanks man!

Post: #130

(09-22-2013 01:41 PM)stranger Wrote:  I have been having pain in my right shoulder since March or April. Almost like a sore shoulder. It comes and goes, so I didn't think much of it. It started after I got kneed in the groin during a soccer game and while wincing and holding my crotch in pain, I fell on the shoulder. I can move it, and was working out regularly, shoulder presses, pullups, all of that. But since its not going away I went to a doctor. He said its a soft tissue thing that sometimes takes time to heal, and to give it rest for 2 months. Specifically said no pushups.

Should I stop working out altogether? I figure I can still do deadlifts and squats, and I guess some cardio as I will start soccer again soon. I was wondering if there are any upper body workouts I can still do.

Hey stranger,

That's a pretty hilarious way to hurt your shoulder man!

where exactly is the pain? Is most of the pain at the top of the shoulder or down the arm?

Does this stretch here bring on your pain?



Has your shoulder ever popped out before or felt unstable?

Are there any pins and needles or numbness?

(09-22-2013 01:41 PM)We the Real Wrote:  Thanks for answering man, yea i got the x ray done for the right and the doctor said she sees around the head of the bone that connects to the socket wear, not usual for someone my age. Congenital hip problems run in my family thru my moms side, however thankfully as a child or teen up until now i was always active, Hs football,lacrosse,track. Idk anything about my dads side. I will check to see what kind of a doc she is this week. I believe i will deff go see my orthopedic doc, since i already had one (ACL tear). Stretching seems to do the trick, but its still weird man..my hips get sore more than ever before. Thanks man!

If your pain is being caused by something intra-articular (inside the hip joint) - stretches won't do much to alleviate this. Sounds like you're in great hands - and I would get a followup with the orthopedic specialist, especially if the ?groin pain is not improving.

Post: #131

Hi Prophylaxis,

tried your new application on the web (the knee only was working) and it seems a very cool idea for me...look forward to the final version..

I have been diagnosed with metatarsalgia due to running with improper shoes

I have this inflammation since 2 months I quitted immediately running but the pain is still there, did 1 week of NSAID with no success ,the doctor (orthopedic) suggested Custom Fit Orthotic Inserts , he told me not to do any streching or exercises with the foot till it is completely healed

in the meantime due suggest any other therapy like shock waves , laser , ultrasound.. ? is ice or heat therapy worth or it is too late now ?

thanks for your time

Post: #132

(09-26-2013 04:07 AM)callaghan Wrote:  Hi Prophylaxis,

tried your new application on the web (the knee only was working) and it seems a very cool idea for me...look forward to the final version..

Thanks man, still got plenty of work to do but really appreciate everyone giving their time to help out.

(09-26-2013 04:07 AM)callaghan Wrote:  I have been diagnosed with metatarsalgia due to running with improper shoes

I have this inflammation since 2 months I quitted immediately running but the pain is still there, did 1 week of NSAID with no success ,the doctor (orthopedic) suggested Custom Fit Orthotic Inserts , he told me not to do any streching or exercises with the foot till it is completely healed

in the meantime due suggest any other therapy like shock waves , laser , ultrasound.. ? is ice or heat therapy worth or it is too late now ?

thanks for your time

Just a few questions:

Did any particular event bring on the pain?

What toe is affected?

Is there a deformity? Like these





Any tingling or pins and needles?

Is it better with shoes, or worse with tight-fitting shoes? does barefoot feel more comfortable?

Post: #133

event probably the use of the 5 fingers shoes, no deformity, no toe involved the part involved is the ball of the foot (for some reason the web does not allow me to post pictures), no pins and needles

many thanks

Post: #134

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Post: #135

    this

Post: #136

Hey Callaghan,

That's great. It doesn't sound like there is any nasty instability or nerve involvement.

If the pain co-incided with change in footwear while running (5 fingered shoes) - I'd say what would resolve it would be appropriate footwear (well supported shoes and avoiding running barefoot, with orthotics (following the Dr's advice).

Unfortunately all the fancy machines in the world (ultrasound etc) wouldn't address the subtle mechanics within the forefoot that is causing your pain.

I would definitely be looking into the footwear and trialing orthotics before going back to the surgeon. (An appointment to the podiatrist may also be beneficial).

Post: #137

thanks for your time Prophylaxis ,

keep up the good work with your new application I do believe it is very useful

Post: #138

Hi Prophylaxis, me again, as you may remember I consulted you because of my lower back, I had pain again (manageable pain) and went to X-rays in the lower back, standing and dynamic with flexion/extension.

These are the results:
-Scoliosis right convex
-Retrolisthesis grade 1 L4 over L5 and L5 over S1 that modify during flexion-extension
-Shchmorl nodes in superior articular platforms T12 and L1

Is it bad? Should I stop deadlifting/squatting?

Post: #139

(10-01-2013 05:58 PM)bars Wrote:  Hi Prophylaxis, me again, as you may remember I consulted you because of my lower back, I had pain again (manageable pain) and went to X-rays in the lower back, standing and dynamic with flexion/extension.

These are the results:
-Scoliosis right convex
-Retrolisthesis grade 1 L4 over L5 and L5 over S1 that modify during flexion-extension
-Shchmorl nodes in superior articular platforms T12 and L1

Is it bad? Should I stop deadlifting/squatting?

Hey bars,

Sorry to hear about the recurring back pain!

Xray's, or MRIS aren't a great indicator for detecting the drivers or causes of your back pain. (Unless you were in serious accident e.g. MVA and had fractured spine). Often there will be red-herrings that show up (i.e. there's a chance you may have had these changes for years before and not experienced any pain).

Those nodes are quite common, and Grade 1 retrolisthesis isn't too serious, (minor instability).

In saying that, it's important that the xray results correlate with the clinical findings.

I would stop deadlifts and squats for the moment if they are causing you pain. You want to make sure the positioning of your spine/pelvis and muscle recruitment are perfect before going back to heavy lifting. Also hip flexibility is super important for taking pressure off the back.

Have you been seeing a good musculoskeletal physiotherapist who specialises in treating backs?

Post: #140

Prophylaxis,

Just wanted to thank you for your advice. My joint/tendon whatever it is feels much better and benched 275 today. THANKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!​!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Post: #141

Awesome stuff man!! Really makes it worthwhile when I hear stories like this. Also goes to show how some injuries can be managed over the Internet.

Post: #142

(01-27-2013 08:57 AM)Prophylaxis Wrote:  Roosh V forum has given me an incredible wealth of knowledge. Now it's time for me the give a little back.

Throughout my time lurking and actively participating at Roosh V Forum I've noticed many questions regarding pains and aches. There are also plenty of misconceptions floating around, especially in the weight-lifting scene. "Take X Vitamin, and it will resolve Y condition".

I'm a trained physiotherapist who works closely with elite sports teams.

I've created this thread with the intent of answering any questions you may have about any aches or pains you experience.

If you could I'd like responses in:

Body Chart: (Where exactly does it hurt?)
Age: (DUH)
Mechanism of injury: Did the pain occur during ONE particular event? Or can you think of nothing that brought it on?
Aggravating factors: What makes the pain worse?
Easing factors: What relieves the pain?

Based on this I will then give you my provisional diagnosis with appropriate exercises. I may need a couple follow-up questions before I arrive at my diagnosis. I'm sure I don't need to tell you, that my advice should not substitute seeing a REAL LIFE health care professional

Feel free to also ask questions about physiotherapy in general. Other PT's or doctors feel free to contribute.

Thanks so much for offering such value.

I am a 30yr old male. I acquired sciata a few weeks ago. I think it's from having a chronically tight lower back and compounding it by doing heavy squats and deadlifts and never doing any stretching besides a few seconds of foam rolling.

I didn't know what the pain was for a few weeks. I was so busy that I just powered thru it, figuring it was a slight hamstring tear/pull. It would feel better after I warmed up + jogged so I continued to work out. It felt worse when I sat down, so it has been tough to sit in my chair all day at work.

Eventually the pain motivated me to address it. The 2 best stretches I've found are the pidgeon and one wear I stretch my inner thigh near my groin. I've gotten 2 massages, which helped. The pain never completely relieved itself so I experimented with acupuncture for the 1st time when my massage therapist offered it (at no extra charge). It helped the most. I am almost completely better but I want to get to 100% and prevent it from returning.

Please advise. Cheers

Post: #143

(11-16-2013 03:10 PM)Eros International Wrote:  Thanks so much for offering such value.

I am a 30yr old male. I acquired sciata a few weeks ago. I think it's from having a chronically tight lower back and compounding it by doing heavy squats and deadlifts and never doing any stretching besides a few seconds of foam rolling.

I didn't know what the pain was for a few weeks. I was so busy that I just powered thru it, figuring it was a slight hamstring tear/pull. It would feel better after I warmed up + jogged so I continued to work out. It felt worse when I sat down, so it has been tough to sit in my chair all day at work.

Eventually the pain motivated me to address it. The 2 best stretches I've found are the pidgeon and one wear I stretch my inner thigh near my groin. I've gotten 2 massages, which helped. The pain never completely relieved itself so I experimented with acupuncture for the 1st time when my massage therapist offered it (at no extra charge). It helped the most. I am almost completely better but I want to get to 100% and prevent it from returning.

Please advise. Cheers

Hey eros,

Great to hear you're better. I'm assuming by sciatica, that means you had pain radiating from the back, down the leg.

Just a few questions:

Do you have any pins and needles or numbness that continue (if so, whereabouts)?

When you would sit down, would this increase the leg pain?

Did you get relief from standing up and walking around?

Have you tried back extensions while you had this pain? - did it seem to relieve or worsen the pain?

Post: #144

(07-11-2013 12:38 AM)Prophylaxis Wrote:  If the doctor has said you are now able to fully weight-bear - ditch the crutches. Continual use of crutches stiffens up the ankles and weakens the muscles which will further prolong your rehab.

It hasn't been loaded for a long time so a bit of joint and muscle pain is expected. You want to focus on retraining proprioception (balance) and improve joint range of motion.

Balance on 1 leg
Double leg calf raises
Loosening up the calf muscles (try a foam roller), and the towel stretch which you mentioned is great!
the 'sprinter' stretch - essentially you are leaning on a desk (higher than below) while gently moving both your heels up and down

It wouldn't hurt to pay a few visits to the physio, as some hands-on manual therapy would greatly assist in improving range.

Let me know how you go dog!

Hey Prophylaxis im kinda freaking out, my ankle still swells up a little bit i would say 10%, and my flexibility is at 70% of what it used to be. Im already deadlifting, no squatting although i could probably do low bar with light weights.
The thing that freaks me out is the color of the ankle looks like there is still some blood left from the surgery or something? Is that scar tissue or what? Pretty much all of my calf looked like that a couple of months ago, and it went away as it did with the swelling but those final spots are taking forever to look like healthy skin again. It doesnt hurt, and the sensitivity in the area is fine so im assuming is not gangrene or something to be worried about.

Post: #145

Hey prophylaxis,

This is my first post in this thread. Something has been bothering me lately, big time.

The back of my heels. Both in basically the same spot. I'm quite familiar with muscular-skeletal anatomy and have taken courses on it, but I can't even pinpoint if the pain is exactly on the achilles tendon or on the posterior calcareous. My impression is that it's bone pain but it can also be felt underneath the tendon. To be exact, the pain location is about half an inch up from the bottom of my foot, dead centre on the back of the heel, and it spreads laterally (not at all medially) slightly. The total pain location is probably a diameter of 2 cm.

Pain is evident after I play soccer or do some type of running. It hurts noticeably after the activity and the morning and day after. But if I don't run or play a sport for days it won't hurt at all when walking. It will however hurt if I palpate and look for the pain spot, whether I ran or not. It's important to note I don't feel any pain with any passive dorsi/plantar flexion, or any ankle inversion/eversion. It hurts when I walk, after activity and maybe the day after.

I'm not sure what has caused this. I haven't run excessively or changed much in terms of activity. I recall feeling pain from this initially just after soccer, but now I always feel it after and the pain is more noticeable. I've started to notice this over the past month or so. I think however I've had this pain spot when I palpate for a bit longer, maybe a few months.

Some extra information is that I barely use heel-supported shoes for running or walking. In terms of running, I only run once a week or so (if that) so I don't think it's due to running, and lately I've been using cushioned shoes. But in terms of walking (I probably walk around 2-4 km average a day) I've been wearing flat soled shoes (think chucks) for the past year or so. Before that I used to wear running shoes with cushioned heels all the time.

I did do some research on my own before this post and the most closely associated issues I found were plantar fasciatis and achilles tendinopathy. But I don't think I have either. I think if I had plantar fasciatis I'd have pain more at the bottom of the heel and perhaps more medially, and all the time, especially in the mornings. And I don't think I have achilles tendinopathy because I don't feel any pain along the tendon and I can dorsi/plantar flex passively without pain at all. But then again I'm not sure how accurate these conclusions are.

I'll end it here, don't want this to get too long of a post. Hopefully I gave you plenty of detail, and it would be great to hear your thoughts on this.

Lastly, reading over the OP, I'm 20, and in terms of what relieves the pain.. Walking in running shoes with heel cushions. The morning after I played soccer and it hurts to walk if I put on running shoes with heel cushion for the day it's very comfortable and alleviating to walk. The same can't be said when I choose to use flat soled shoes. Also, its important to note that whenever I do feel pain walking from this, it's not severe pain, its very mild. It doesn't hurt enough to make me adjust my foot movement during the gait, but it is bothersome for sure.

Thanks!

Post: #146

(11-16-2013 07:53 PM)dog24 Wrote:  Hey Prophylaxis im kinda freaking out, my ankle still swells up a little bit i would say 10%, and my flexibility is at 70% of what it used to be. Im already deadlifting, no squatting although i could probably do low bar with light weights.
The thing that freaks me out is the color of the ankle looks like there is still some blood left from the surgery or something? Is that scar tissue or what? Pretty much all of my calf looked like that a couple of months ago, and it went away as it did with the swelling but those final spots are taking forever to look like healthy skin again. It doesnt hurt, and the sensitivity in the area is fine so im assuming is not gangrene or something to be worried about.
Sorry everyone for the pic is kinda gross

Hey dog,

Keep in mind, swelling is completely normal for up to a year following the type of surgery you had, and a loss of flexibility as well! Something you could do to further improve ankle flexibility is to insert some heel raises into your shoes when you work out-this will allow you to squat deeper.

Here is an example of some:



However in regards to your skin integrity, definitely ask your doctor/surgeon. Something you want to make sure is that it is not infected or you have no blood clots in the calf. I would recommend book an appointment to see a specialist to make sure everything is fine.

Post: #147

(11-17-2013 11:10 PM)Nascimento Wrote:  Hey prophylaxis,

This is my first post in this thread. Something has been bothering me lately, big time.

Lastly, reading over the OP, I'm 20, and in terms of what relieves the pain.. Walking in running shoes with heel cushions. The morning after I played soccer and it hurts to walk if I put on running shoes with heel cushion for the day it's very comfortable and alleviating to walk. The same can't be said when I choose to use flat soled shoes. Also, its important to note that whenever I do feel pain walking from this, it's not severe pain, its very mild. It doesn't hurt enough to make me adjust my foot movement during the gait, but it is bothersome for sure.

Thanks!

Hey nascimento,

You sound like you have quite a good anatomical knowledge!

If passive plantarflexion does not hurt, it is NOT tender mid-portion achillies and assuming this does not correlate with any back pain, I would say you have an insertional achillies tendinopathy.

This occurs when the achillies tendon becomes overloaded and micro-tears occur near the attachment site. This condition is more complicated that a mid-portion achillies tendinopathy, as there are many sensitive structures around the insertion site (e.g. bursa), and these can become quite inflamed. DO you have any swelling at the back of heel?

So what you need to do:

• ICE++ After every run/soccer game. Be religious about this.
• Wear supported shoes (runners) whenever possible. Flat shoes are the worst thing you can wear now.
• Get some heel wedges(probably the most important thing you can do) - put these in your runners or soccer boots
• Do some gentle loading of the achillies tendon - you have to do make it stronger, but begin first on flat surfaces and focus only on eccentrically (lowering the body) to load the achillies
  
• - Calf stretches (but don't do them weight-bearing, as this may aggravate your heel, because it will cause the achillies to rub on the heel!) - perform like below
  
  
  

Insertional achillies tendinopathies can take a bit longer to treat (think months) - but if you're sensible, it can be quite manageable

Let me know how you go!

Cheers,

Prophylaxis

Post: #148

I get a strange pain in my knee every so often. It comes and goes, and sometimes it's brought on by walking a fair distance or sometimes running. But I run a lot and it rarely happens, it's only sometimes.

Body Chart: knee. Particularly the top, more to the right. Pretty much in between the cartilage and the bone.

Age: 27

Mechanism of injury: can't think of anything in particular that brought it on, only that I snowboard a lot and play various other sports, could be wear and tear. There's been no crucial injury to my knee, though I have had a minor injury or two on it, as had just about every other part of my body. It also acts up often when I run on the beach.

Aggravating factors: I feel putting strain on it, but odly enough, only sometimes. And it doesn't even seem to be proportionate. For example, one day I'll run my ass off for an hour and it will be fine. Then 1 month later I walk 10 blocks and it starts to hurt. Once the pain comes, when I bend it a certain way it hurts. It doesn't hurt much when I walk on it, but when I stand up from a sitting position it hurts.

Easing factors: time.

Any suggestions on what to do here? I'd appreciate the feed back.

Post: #149

Wow, thanks a bunch, very informative.

I did some of that stretch today after my workout and for the time being I'm only using running shoes to walk. I'm going to go to a drug mart and check out some of those heel pads, hopefully they are inexpensive.

I'm not sure there is any swelling after activity. Maybe I have to reassess as I didn't pay this specific attention, there definitely isn't a swell bump but I'm not sure if there is any redness or heat.

I booked an appointment with a doctor at the physio office on my campus for tomorrow, it's a free checkup. I'll update here anything I find out or whatever information I get tomorrow.

Post: #150

An update after my appointment today:

He told me its strain/soreness on the achilles, but he didn't use the word tendinopathy but rather a fancy word for at as he said is more specific, that refers to the area where the achilles inserts and around the bursa, where the site of inflammation is.

He told me it's nothing serious and is probably something that just started developing so taking note of it early is a good thing.

He said it's probably related to footwear that is causing a lot of tension on the heel or the bottom of the achilles. It could be because I've been playing soccer only once a week on average and it's been on turf, and it's basically winter season here so the ground is really hard. If I was playing consistently and in lesser intensities my body would probably have had a better opportunity to adapt.

He said I could get physio if I felt it bothered my walking. Otherwise just use gel heel slips whenever I can, especially when I play soccer or do any running. If I want to ice it after play that is good as well, and to try and stretch out my calves as much as possible. Told me to avoid calf raises at the gym (it's not like I do them often anyways).

Thinking about it actually, I've literally never done calf raises in the gym, until about a month or two ago. I've recently been doing it once a week. I do a pretty heavy weight, but not enough to compromise form. Slow movements, especially during the eccentric phase. Maybe suddenly doing calf raises out of nowhere contributed as well.

I'm going to reassess how this feels in a week or two. For now, stretching, icing after intense activity, and walking on heel pads will be my regimen. Thanks again prophylaxis.