EPTSo here i am, two months into my almost-every-day 60 min mid-tempo jogging routine. Yesterday though, for the first time i did 7 consecutive days of running, and i started to feel some knee ache. It got even more painful when i went to college this morning, and experienced pain whenever i bended my knee (or my leg was in the air, unrestrained). Let me say, that i was feeling a mild strain on my knee during this week, but never thought it would lead to this. So anyone had a similar experience, what's the gravity of the situation, and how do you protect against these stuff?
TL Health and Fitness Initiative 2011 - Page 75
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Usurper
Macedonia283 Posts
So here i am, two months into my almost-every-day 60 min mid-tempo jogging routine. Yesterday though, for the first time i did 7 consecutive days of running, and i started to feel some knee ache. It got even more painful when i went to college this morning, and experienced pain whenever i bended my knee (or my leg was in the air, unrestrained). Let me say, that i was feeling a mild strain on my knee during this week, but never thought it would lead to this. So anyone had a similar experience, what's the gravity of the situation, and how do you protect against these stuff? | ||
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FyRe_DragOn
Canada2056 Posts
Id take a couple weeks off from any kind of cardio for the moment though until the pain goes away. | ||
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phyre112
United States3090 Posts
Rest it now. If it were me, I would take the week off at least, probably more... but that's considering I'm now very touchy about my knees. Use ice or heat as is appropriate, look into a new pair of running shoes, work on your running form. I recommend against a brace unless you end up finding it absolutely necessary, as they always seem to hurt the form as much as they help the knee. hopefully, stuff like this will prevent you from getting as bad as I did. Cut down on the running overall, and do some squats. Doesn't have to be heavy, but use perfect form, get down below parallel on every rep. You will strengthen the muscles that stabilize the knee, and hopefully avoid future problems. My knee is up to being probably 80% of where it was before I started running - I expect that this is the best it will ever get, and I 100% attribute this to doing proper squats. | ||
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ModernAgeShaman
Norway484 Posts
On February 12 2011 04:02 eshlow wrote: Nice you got it... yeah, it's amazing what some good coaching can do although your flexibility work probably did help in the end. You do need more than what most people have. All types of squatting are really the same... gotta push the butt back and keep the chest up with weight moreso centered on the heels. It's just doing it is soooo hard because our movement patterns are so crap yup, i'm not giving up my stretching routine, gonna build some flexibility for the first time in my life. maybe overhead squats will help my normal squat technique as well. should at least be good for stabilizing muscles | ||
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JeeJee
Canada5652 Posts
just remembered something i wanted to ask i recall cottage cheese being mentioned as a good food here, so i went and got some today. didn't quite know what i was looking for, found 1%, 2% and 4% so i just grabbed the 4% figuring it's kinda like milk. is that right? | ||
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Ilikestarcraft
Korea (South)17743 Posts
On February 12 2011 08:02 Usurper wrote: I see there are some runners here, so i have a few questions. First let me describe my situation till this point. For 9 consecutive months i did nothing physically challenging and got a belly that i started to detest. So i decided to start jogging and took a better care of the food i ingest. So here i am, two months into my almost-every-day 60 min mid-tempo jogging routine. Yesterday though, for the first time i did 7 consecutive days of running, and i started to feel some knee ache. It got even more painful when i went to college this morning, and experienced pain whenever i bended my knee (or my leg was in the air, unrestrained). Let me say, that i was feeling a mild strain on my knee during this week, but never thought it would lead to this. So anyone had a similar experience, what's the gravity of the situation, and how do you protect against these stuff? When you run with shoes your feet while running unnaturally lands heel first where the bones in your legs including your knees absorb most of the impact causing pain around those areas. This is worsen with the fact that most people who run, run on solid concrete. When you run barefoot your feet naturally land either toe first or mid foot first where the muscles in your legs absorb the impact when your feet lands which doesn't put strain that it does when you strike heel first. The first thing you should do is actually start running less which you should do even before knowing what is actually causing the pain because pain is your body's way of telling you something is wrong. eshlow and others who know more about this could go more into detail. Just overall running with shoes is the cause of your knee pain. http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/ | ||
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eshlow
United States5210 Posts
On February 12 2011 09:29 JeeJee wrote: oh just remembered something i wanted to ask i recall cottage cheese being mentioned as a good food here, so i went and got some today. didn't quite know what i was looking for, found 1%, 2% and 4% so i just grabbed the 4% figuring it's kinda like milk. is that right? Yes, high fat if possible is good | ||
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funkie
Venezuela9377 Posts
YES. | ||
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Kenshin_915
Canada139 Posts
On February 11 2011 22:06 Horrde wrote: You just did 82 squat repetitions... Like unknown.sam said, really I think you should just keep things simple. 3x5, and lift heavy. Especially if your doing 70kg and 80kg for multiple sets of 6 and 8, then 100kg is just around the corner. And if your new.. and you weigh 61kg while doing the weight your posting, you might need to re-assess your squat technique. On February 11 2011 21:26 unknown.sam wrote: @energies: yeah what kind of job do you have that requires you to be all over the place so often?  @kenshin_915: you could reach 100kg a lot faster if you didn't do so many sets/reps. you're doing a ton of volume. try 3x5 (3 sets of 5 reps) for your working weight. start with something like 60-65kg (you can never start too low) and work from there. i'm assuming you're at the beginner/novice level. Okay thanks for the imput. I've been going to the gym for a couple years now but only very recently I've started focusing on squats and compound exercises as a more central part of my routine. I figured going in I ought to do weight I'm more comfortable with and do higher reps than more weight with lower, because I thought my form would be bad (it did start to show flaws at 80kg). And I don't under stand what you mean Horrde when you say "And if your new.. and you weigh 61kg while doing the weight your posting, you might need to re-assess your squat technique." I assure you that at anything less than 80kg my technique is near perfect even though I've just started focusing on squats. I'm not new to fitness at all; and I would not do the weight and reps I posted earlier unless I was confident I could do it all with near perfect form. Thanks for the imput though guys. I'll post some progress in maybe 2 days when I go again and do some 3x5's like you mentioned. My quads are pretty sore right now lol. | ||
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decafchicken
United States20168 Posts
@sinep, nice, coaching can help a ton. What injury did you get? | ||
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Energies
Australia3225 Posts
I'm part of a project team at the moment, we have branches all around Australia and we are currently doing site visits and evaluations. I thought it would be fun at first, but I'm just getting sick of it now. I recently changed to a split routine just because it's too hard to convince my training partner to do SS, he likes to workout 5-6 times a week and SS is only 3 times a week. Although my squats and Deadlifts have stagnated slightly due to this I'm turning beastly in arms, shoulders, and chest, just the standard exercises that I never had a spotter with before. | ||
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Cambium
United States16368 Posts
I always wanted to add some cardio to aid my cutting anyway  | ||
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Froadac
United States6733 Posts
I've been doing various arm exercises, running ,etc.Feeling much stronger... BUT I am stiffer than concrete man. I can't sit down on the ground with my legs extended straight, and me sitting at a 90 degree angle. It's really bad. Any general advice for stretching my back and legs and arms? Any good stretches? | ||
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vicariouscheese
United States589 Posts
On February 12 2011 07:25 JeeJee wrote: go in and 3x5 a weight lol. Don't forget the warmup sets | ||
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AoN.DimSum
United States2983 Posts
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Zafrumi
Switzerland1272 Posts
On February 12 2011 13:51 decafchicken wrote: I apologize in advance to this thread (my accountability partner) for the absolutely terrible diet and things that will be ruining my body this weekend., I promise il be good till spring break after tomorrow (maybe) @sinep, nice, coaching can help a ton. What injury did you get? details! | ||
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ModernAgeShaman
Norway484 Posts
On February 12 2011 13:51 decafchicken wrote: I apologize in advance to this thread (my accountability partner) for the absolutely terrible diet and things that will be ruining my body this weekend., I promise il be good till spring break after tomorrow (maybe) @sinep, nice, coaching can help a ton. What injury did you get? I haven't been injured :O where'd you get that idea? | ||
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Donkeys
Mexico308 Posts
also, did 95kg DL today. I completed my set but my grip was really weak. even with hook grip i felt as if the weight was going to drop in the last couple of reps. any tips?? | ||
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sJarl
Iceland1699 Posts
On February 12 2011 19:28 Donkeys wrote: this was my first week of power cleans (been doing barbell rows). and i gotta say i feel like a fucking boss doing them. i think i got the form down pretty decently (still gonna check though) and it just feels great. also, did 95kg DL today. I completed my set but my grip was really weak. even with hook grip i felt as if the weight was going to drop in the last couple of reps. any tips?? It depends on how it felt. If it was slipping then ample amounts of chalk may solve the problem. If your grip is just really weak then more chalk and more deadlifts are the cure for it High rep deads are absolute murder on your grip, so is plate pinching, heavy rows and pullups. | ||
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ModernAgeShaman
Norway484 Posts
On February 12 2011 19:28 Donkeys wrote: this was my first week of power cleans (been doing barbell rows). and i gotta say i feel like a fucking boss doing them. i think i got the form down pretty decently (still gonna check though) and it just feels great. also, did 95kg DL today. I completed my set but my grip was really weak. even with hook grip i felt as if the weight was going to drop in the last couple of reps. any tips?? if you're holding it double overhand it may be time to switch to one overhand and one underhand grip, that helps a ton. but if you can get chalk and it helps you out, stay double overhand gripping as long as you can | ||
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