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  1. #1
    BARBARIAN BROTHER joedemarco's Avatar
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    Default Injury Q & A with Dr. Joe

    Please fire away with any questions you may have regarding training injuries. I've treated exercise related injuries for many years (and have probably personally experienced most of them too...lol).

    Train Hard and Stay Healthy!

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    ARNOLD LIKE gman's Avatar
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    here is one if I can describe it well enough:

    look down at your extended left arm, poke your right index finger in at the left side of your elbow crease and push hard...that's where I hurt.

    It goes away for a few days and then I aggravate it again doing overhand rowing motions. Neutral grip stuff doesn't seem to bother it.

    At it's worst, the pain radiates across my entire bicep tie in at the elbow.

    I know, I need to rest, but you know I won't!

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by gman View Post
    here is one if I can describe it well enough:

    look down at your extended left arm, poke your right index finger in at the left side of your elbow crease and push hard...that's where I hurt.

    It goes away for a few days and then I aggravate it again doing overhand rowing motions. Neutral grip stuff doesn't seem to bother it.

    At it's worst, the pain radiates across my entire bicep tie in at the elbow.

    I know, I need to rest, but you know I won't!
    Sounds like tendinitis (I have the same thing going on for months on my right side). Just like you, I haven't missed a day of training because of it...lol. Best thing to do for tendinitis is to ice it as much as possible during the day. Twenty minutes on/twenty minutes off. You can also utilize some over the counter motrin to help get the inflammation down.

    One thing I do in between sets (if it's aggravating me) is called a transverse friction rub. Find the sore tendon and then rub your finger over it transversely (if tendon runs up and down, you rub side to side...hope that makes sense). Rub it for about 30-60 seconds at a time. It really helps the blood flow to the area.

    Good luck!

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    ARNOLD LIKE gman's Avatar
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    Thanks, Joe...I figured it was the bicep tendon tie in.

    I need to do the ice thing a lot more than I do.

    Advil knocks it out almost completely, but do not want to get to where I take that all the time!

    What do you think of Baldie's old school remedy: sublingual b-12 and manganese?

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by gman View Post
    Thanks, Joe...I figured it was the bicep tendon tie in.

    I need to do the ice thing a lot more than I do.

    Advil knocks it out almost completely, but do not want to get to where I take that all the time!

    What do you think of Baldie's old school remedy: sublingual b-12 and manganese?
    Personally, I've never tried that so I can't say. However, it sounds harmless so you can give it a try if you think it might help.

    I do know that when my tendinitis flairs up bad, the icing makes a world of difference.

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    RX MEMBER fatbackgoal's Avatar
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    Add me to the list with this issue. My left arm seems to have gone away but my right is still bothering me. It comes and goes with certain arm movements and I am unable to completely bend my arm. I will try to do more of the ice treatment.

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    RX MEMBER Sledge's Avatar
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    Hey Joe

    I currently have a 50%+ partial thickness tear of the Subscapularis tendon.

    I cant get in to see the orthopedic specialist until the 17th December.

    The GP instructed me not to do any exercises that cause pain. Makes sense to me. So chest and shoulder exercises are out. But back exercises and legs etc are fine if I follow his instructions.
    However the Injury management advisor at work has instructed me not to do any rows or back exercises or even squats because they can impact the shoulders.

    So who is correct. The injury management advisor was pretty pissed off when I said I was doing rows etc in the gym. The way I figure it if it's not causing pain during or after the training it's not making it any worse.

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by Sledge View Post
    Hey Joe

    I currently have a 50%+ partial thickness tear of the Subscapularis tendon.

    I cant get in to see the orthopedic specialist until the 17th December.

    The GP instructed me not to do any exercises that cause pain. Makes sense to me. So chest and shoulder exercises are out. But back exercises and legs etc are fine if I follow his instructions.
    However the Injury management advisor at work has instructed me not to do any rows or back exercises or even squats because they can impact the shoulders.

    So who is correct. The injury management advisor was pretty pissed off when I said I was doing rows etc in the gym. The way I figure it if it's not causing pain during or after the training it's not making it any worse.
    When it comes to injuries, I usually go by the philosophy of "let pain be your guide". I have had many injuries and have never completely just stopped working out. There's always something you can do. If it doesn't hurt, no reason why you can't do it. I think that maybe your injury management advisor at work might have a different agenda then your doctor. Good luck to you. Hope you heal fast!

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    ARNOLD LIKE gman's Avatar
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    what the hell is an injury management advisor in layman's terms?

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    RX MEMBER Sledge's Avatar
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    Quote Originally Posted by joedemarco View Post
    When it comes to injuries, I usually go by the philosophy of "let pain be your guide". I have had many injuries and have never completely just stopped working out. There's always something you can do. If it doesn't hurt, no reason why you can't do it. I think that maybe your injury management advisor at work might have a different agenda then your doctor. Good luck to you. Hope you heal fast!

    Thank's. Thats pretty much what I was thinking.

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    RX MEMBER Sledge's Avatar
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    Quote Originally Posted by gman View Post
    what the hell is an injury management advisor in layman's terms?
    Works for the company I work for. Job is to ensure people recaive and follow treatment for work related injuries and to set up return to work plans. That sort of stuff.

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    PENCILNECK
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    Default tendonitis

    I have had the same pain ( I believe it is tennis elbow and golfers elbow combined) in my elbow for the past 6 months. Inner and outer sides. I ended up taking nearly the last 6 months off from training altogether because it was nearly unbearble. I also developed pain in the tendons just obove both knee caps as well. How do I combat it and be able to train for a competition in the masters in October of 2010? I will be 40. I just started back on Test E at 500mg per week and training lightly but intensly. Please help!

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    ARNOLD LIKE gman's Avatar
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    mine has mostly gone away....no ice or sleeve.

    I attribute it to the fact I upped my fish oil to 6g a day about 5 weeks ago, plus I started taking MSM 2g a day and COQ-10 200mg a day at the same time.

    I definitely did not lay off on the training one bit.

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by sleeper123 View Post
    I have had the same pain ( I believe it is tennis elbow and golfers elbow combined) in my elbow for the past 6 months. Inner and outer sides. I ended up taking nearly the last 6 months off from training altogether because it was nearly unbearble. I also developed pain in the tendons just obove both knee caps as well. How do I combat it and be able to train for a competition in the masters in October of 2010? I will be 40. I just started back on Test E at 500mg per week and training lightly but intensly. Please help!
    The fact that you have tendinitis in both the elbow and knees makes me curious as to what you have been doing in regards to training (i.e. types of exercises, amount of weight used, technique on exercises, etc). Can you give me any feedback in this regard?

    In regards to moving forward from this point, you need to workout carefully. As I said earlier in this thread, let pain be your guide. Avoid exercises that cause pain and utilize those that don't. Get in the habit of applying ice often during the day, especially post workout. If bad enough, you may want to seek some therapy. I always found that ultrasound therapy was a big help for tendinitis. Also, ART (active release technique) is very effective. Best of luck to you.

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    MUSCLEHEAD Amazon Doll's Avatar
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    HI Doc,

    I pulled my hamstring grappling in January of 2006. felt most of the pain up at the glute area at it's origin. Rested it completely all of 2006.

    In 2007 I was doing Olympic lifting after a very good warm up and felt it tweak, then the pain centered in the belly of the muscle.

    I rested it 3 months and was jumping rope and felt it twaek again and the pain was on the outside of my tibia where it inserts.

    I spent a bunch of my hard earned cash getting it massaged but it never felt deep enough to break up the scar tissue knots I can feel in the muscle.

    Now the pain is pretty constant. I have no insurance and need to try and get this darn thing healed. Other than stretching and self massage I have not done anything due to financial constraints.

    Can I stretch it a bit more? normally I just do 3-5 minutes a day on it. I feel it getting tighter and shorter but the pain makes me hesitant to do anything with it.

    Thanks

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by Amazon Doll View Post
    HI Doc,

    I pulled my hamstring grappling in January of 2006. felt most of the pain up at the glute area at it's origin. Rested it completely all of 2006.

    In 2007 I was doing Olympic lifting after a very good warm up and felt it tweak, then the pain centered in the belly of the muscle.

    I rested it 3 months and was jumping rope and felt it twaek again and the pain was on the outside of my tibia where it inserts.

    I spent a bunch of my hard earned cash getting it massaged but it never felt deep enough to break up the scar tissue knots I can feel in the muscle.

    Now the pain is pretty constant. I have no insurance and need to try and get this darn thing healed. Other than stretching and self massage I have not done anything due to financial constraints.

    Can I stretch it a bit more? normally I just do 3-5 minutes a day on it. I feel it getting tighter and shorter but the pain makes me hesitant to do anything with it.

    Thanks
    From the history of the injury, it sounds like you mostly likely have quite a bit of scar tissue built up in the area. This will keep the chance of re-injury quite high due to the loss of elasticity to the muscle.

    I realize you don't have insurance and therefore do not want to seek physical therapy. You may want to find a therapist who practices ART (active release technique). I believe that this type of therapy may work well in your particular situation.

    In regards to stretching, I would spend more along the lines of 15 minutes per day (after a good warming up of the musculature). 3-5 minutes is just not sufficient given the history of this problem. Also, in regards to stretching, work the tighter twice as much as the non-injured side (until things even out).

    I would also start getting into the habit of icing it down for 20 minutes post workout. Good luck!

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    MUSCLEHEAD Amazon Doll's Avatar
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    Thanks Doc!

    I just got laied off from work yesterday so ART is out for now.


    1. Can I do more stretching after slowly building up the length of time the stretches are held. I do know and understand many stretching techniques, I am not a novice. I understand the proper warm-up also. I have done Yoga and other stretching workouts that last 1.5 hours and held each posture for 3 minutes, but am afraid to do so without knowlegeable advise.

    2. Can I use a hard ball to roll on to break up the scar tissue?

    I will Ice it!

    Is there anything else I can do at home since this is all I have?

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    FREAK Baldiewonkanobi's Avatar
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    30 years ago I was in hard times and found a Chiopractic College in my town where I received free massage and adjustments. Is that a possibilty? I saw a sarcastic bumper sticker today that had some bitter truth in it..."How's that Hope and Change Workin for ya?" Christmas layoffs are inhumane.

    Best wishes in the job market and the injury healing.

    Baldie
    MY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM

  19. #19
    GYM RAT tony63's Avatar
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    BCAA's while on KETO?

    Dr. Joe, what are your thoughts on this???

    Thx.......

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by tony63 View Post
    BCAA's while on KETO?

    Dr. Joe, what are your thoughts on this???

    Thx.......
    I feel that if you are using a high quality whey isolate, there is no need to supplement BCAA's. I believe Dave P. has mentioned the same thing on his Q&A thread.

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    GYM RAT tony63's Avatar
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    Quote Originally Posted by joedemarco View Post
    I feel that if you are using a high quality whey isolate, there is no need to supplement BCAA's. I believe Dave P. has mentioned the same thing on his Q&A thread.
    Thank you. I have read where he has mentioned the same. I just wanted more perspective.

    Thanks again.......

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    Doc, about 4 mos. ago i pulled a muscle in one of my glutes and went thru 3 mos. of rehab treatments and the pain has gone away. However, over the last 2 weeks or so i get a numbing sensation in the same leg if i sit down for too long or lay a certain way. Any help appreciated.

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by rambus1026 View Post
    Doc, about 4 mos. ago i pulled a muscle in one of my glutes and went thru 3 mos. of rehab treatments and the pain has gone away. However, over the last 2 weeks or so i get a numbing sensation in the same leg if i sit down for too long or lay a certain way. Any help appreciated.
    Just need a little more info from you. In regards to the numbing sensation, what part of the lower extremity is going "numb"? Does the numbness go away as soon as you stand back up or does it last for awhile? Are you sitting with your legs crossed or do you experience numbness when sitting regular? What was the cause of the original injury? Thanks.

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    Quote Originally Posted by joedemarco View Post
    Just need a little more info from you. In regards to the numbing sensation, what part of the lower extremity is going "numb"? Does the numbness go away as soon as you stand back up or does it last for awhile? Are you sitting with your legs crossed or do you experience numbness when sitting regular? What was the cause of the original injury? Thanks.
    the numbness extends throughout my entire leg and i get when i sit straight up or reclined in a chair. it goes away after 2o seconds or so and the original injury was from doing front squats . thanks again.

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by rambus1026 View Post
    the numbness extends throughout my entire leg and i get when i sit straight up or reclined in a chair. it goes away after 2o seconds or so and the original injury was from doing front squats . thanks again.
    Soft tissue injuries often times heal with the formation of scar tissue. Scar tissue is dramatically less elastic then normal soft tissue. You most likely have some as the result of your injury. Some of the nerve roots coming from your spine that travel to your legs have to pass between the musculature in the buttocks region. The tightness in the buttocks region, from the scar tissue, may be causing some nerve compression when your body is in certain positions (i.e. reclined in a chair). The nerve compression results in some temporary numbness in your leg which goes away as soon as you move around and release the nerve compression.

    I wouldn't be to concerned with it at this point. Keep stretching and working out and most likely it will subside with time. If it doesn't, or becomes worse, you may want to call your therapist back.

    Good luck!

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    many thanks doc.

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    NOVICE Catwoman's Avatar
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    Joe

    About a week ago I tried to move something with my foot that was heavier than I thought (stupid, I know) I immediately felt something pull behind my left knee. It hurt for a few minutes and I walked it off. I have continued to train and trained legs last saturday, but it feels tender and I seem to feel it more if I hyper extend my leg while walking. I don't want to lay off training, so any advice on helping it heal while still training and doing cardio?

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by Catwoman View Post
    Joe

    About a week ago I tried to move something with my foot that was heavier than I thought (stupid, I know) I immediately felt something pull behind my left knee. It hurt for a few minutes and I walked it off. I have continued to train and trained legs last saturday, but it feels tender and I seem to feel it more if I hyper extend my leg while walking. I don't want to lay off training, so any advice on helping it heal while still training and doing cardio?
    Given your injury description, it doesn't sound like a ligament injury. You more then likely strained a distal hamstring tendon (they insert in that region behind the knee). It doesn't sound like anything serious, however I understand what a nuisance it can be. The reason you feel it more when you straighten your leg is because that position puts tension on the hamstring tendons.

    It will most likely resolve on its own over the next few weeks. I never feel like there is a need to completely stop training because of an injury. Just avoid any exercises that significantly increase pain to that area.

    Make sure to warm it up well before working out. Don't just jump into heavy sets. Also, stretch lightly after training and then ice the area down for 20 minutes. Good luck and let me know how you make out.

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    NOVICE Catwoman's Avatar
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    Thank you

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    RESURRECTED! AnglicanBeachParty's Avatar
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    Default Forearm Injury

    I have been fighting a forearm injury for about 10 weeks.

    I think I originally either injured it while deadlifting or doing dumbell lateral raises. It was not too severe when it first happened, but has gradually gotten worse as the weeks went by.

    The sore muscle is the one that closes the fingers of my left hand. If I try to pick up even a light dumbell and bring it upwards (to the side or in front of me) it hurts like crazy.

    Just recently, I tweaked it doing high-pulley crossovers for my rear delts.

    It does not generally give me any trouble on biceps or triceps movements (except for hammer curls).

    Any advice for how to rehabilitate this?

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by AnglicanBeachParty View Post
    I have been fighting a forearm injury for about 10 weeks.

    I think I originally either injured it while deadlifting or doing dumbell lateral raises. It was not too severe when it first happened, but has gradually gotten worse as the weeks went by.

    The sore muscle is the one that closes the fingers of my left hand. If I try to pick up even a light dumbell and bring it upwards (to the side or in front of me) it hurts like crazy.

    Just recently, I tweaked it doing high-pulley crossovers for my rear delts.

    It does not generally give me any trouble on biceps or triceps movements (except for hammer curls).

    Any advice for how to rehabilitate this?
    Question: where exactly are you getting your pain? Is it up near the elbow? Which portion of your forearm? Is the pain on the side of your little finger or thumb or right in the middle? Any details you can give would help. Thanks.

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    RESURRECTED! AnglicanBeachParty's Avatar
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    Quote Originally Posted by joedemarco View Post
    Question: where exactly are you getting your pain? Is it up near the elbow? Which portion of your forearm? Is the pain on the side of your little finger or thumb or right in the middle? Any details you can give would help. Thanks.
    The pain is right in the middle (or, rather, spread across the entire top of th forearm).

    If I hold my hands out straight in front of me, palms down, the pain is on top, starting just past the elbow, and going about 40% of the way toward my wrist.

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    Quote Originally Posted by joedemarco View Post
    Question: where exactly are you getting your pain? Is it up near the elbow? Which portion of your forearm? Is the pain on the side of your little finger or thumb or right in the middle? Any details you can give would help. Thanks.
    Okay, it looks like I was wrong about this being the muscle that causes my fingers to grip.

    Looking at the attached image, I believe the injured one is called the Brachioradialis ...

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by AnglicanBeachParty View Post
    Okay, it looks like I was wrong about this being the muscle that causes my fingers to grip.

    Looking at the attached image, I believe the injured one is called the Brachioradialis ...
    From your description I had a feeling you were talking about the brachioradialis...however I was a little confused when you mentioned the muscles that flex the fingers.

    You most likely have developed some tendinitis in that region. These type of soft tissue injuries can nag an athlete for weeks (if not months). Therefore, be patient....it will get better. Warm up the muscles well before performing any heavy sets. Also, avoid the specific exercises that directly increase pain to the area. Post workout, ice it down for 20 minutes.

    During the day, perform transverse friction rubs on the injured area. With your opposite hand, palpate the tender area of the brachioradialis. These fibers run vertically (when the arm is hanging by your side). Rub the tender fibers transversely with your fingers for 30-60 seconds at a time with a moderate amount of pressure. Do this several times during the day and also before you workout. It really helps increase the blood flow to the injured tissues.

    If the area gets worse or does not improve, ultrasound therapy by a therapist can really help. Good luck!

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    RESURRECTED! AnglicanBeachParty's Avatar
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    Thanks, Doc!

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    ARNOLD LIKE gman's Avatar
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    my chiro hyperextended my elbow in that arm, and my tendinitis went away within a couple of days after the second time he did it.

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by gman View Post
    my chiro hyperextended my elbow in that arm, and my tendinitis went away within a couple of days after the second time he did it.
    Yes, chiropractics can manipulate extremities just like we manipulate the spine. Often times, an elbow, shoulder, etc. can be subluxated and can benefit from a manipulation. Thanks for the input, Mike!

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    RX MEMBER Down4whatever's Avatar
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    Joe, have a question about an achilles issue.

    Whenever I grab my achilles tendon on my right foot and move my foot up and down, the tendon feels like a rope tightening......almost makes like a rubbing sound. I can feel it in my ankle; kind of like a vibration.

    It's been hurting pretty badly for about a week now, subsided over the weekend enough to do some running. I initially thought it was due to my new work shoes, but that would hurt both ankles. The whole ankle is now very swollen; any idea what I'm dealing with here?

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    NOVICE Catwoman's Avatar
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    Joe

    I have read everything above about tendenitis and I am icing and wrapping it, but it still really hurts. I have it in my wrist and I feel pain in the inside os my wrist and occasionally up the back of my hand. Any other suggestions? I am not stopping training at this time either.

  40. #40
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by Down4whatever View Post
    Joe, have a question about an achilles issue.

    Whenever I grab my achilles tendon on my right foot and move my foot up and down, the tendon feels like a rope tightening......almost makes like a rubbing sound. I can feel it in my ankle; kind of like a vibration.

    It's been hurting pretty badly for about a week now, subsided over the weekend enough to do some running. I initially thought it was due to my new work shoes, but that would hurt both ankles. The whole ankle is now very swollen; any idea what I'm dealing with here?
    Sounds like achilles tendonitis. The achilles tendon is the large tendon that attaches your calf muscles into your calcaneus (heel bone). The tendon often times can become irritated and inflamed. It's a pretty common overuse injury that occurs with individuals who perform a lot of activities such as running, walking, etc. (If you are over 40, you are even more susceptible because our tendons start to become less elastic.) The overuse causes inflammation that can lead to pain and swelling. Furthermore, achilles tendonitis can lead to small tears within the tendon, and make it susceptible to rupture.

    The two main causes are lack of flexibility and overpronation. I'm not sure how your flexibility is but the change of shoes could definitely be causing you to overpronate.



    Sometimes something as simple as an orthotic in your new shoes can help your foot if you are overpronating.

    In addition to trying an orthotic, stretching the achilles well and warming up properly before a run will definitely help. On days that it is really painful, don't aggravate it. Running on those days will only make it worse. If it is really inflamed, you may want to avoid running altogether until the inflammation subsides. Regular icing and over the counter anti-inflammatories will help reduce the inflammation. The ankle joints can also be manipulated by a chiropractor. I have had very good success with ankle injuries through manipulation.

    If it becomes really bad, physical therapy and possibly a cortisone shot may be your next step. Therefore, do what you can for it now before it escalates into a major problem. Good luck!

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    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by Catwoman View Post
    Joe

    I have read everything above about tendenitis and I am icing and wrapping it, but it still really hurts. I have it in my wrist and I feel pain in the inside os my wrist and occasionally up the back of my hand. Any other suggestions? I am not stopping training at this time either.
    Sending you a PM to discuss.

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    Quote Originally Posted by joedemarco View Post
    Sounds like achilles tendonitis. The achilles tendon is the large tendon that attaches your calf muscles into your calcaneus (heel bone). The tendon often times can become irritated and inflamed. It's a pretty common overuse injury that occurs with individuals who perform a lot of activities such as running, walking, etc. (If you are over 40, you are even more susceptible because our tendons start to become less elastic.) The overuse causes inflammation that can lead to pain and swelling. Furthermore, achilles tendonitis can lead to small tears within the tendon, and make it susceptible to rupture.

    The two main causes are lack of flexibility and overpronation. I'm not sure how your flexibility is but the change of shoes could definitely be causing you to overpronate.



    Sometimes something as simple as an orthotic in your new shoes can help your foot if you are overpronating.

    In addition to trying an orthotic, stretching the achilles well and warming up properly before a run will definitely help. On days that it is really painful, don't aggravate it. Running on those days will only make it worse. If it is really inflamed, you may want to avoid running altogether until the inflammation subsides. Regular icing and over the counter anti-inflammatories will help reduce the inflammation. The ankle joints can also be manipulated by a chiropractor. I have had very good success with ankle injuries through manipulation.

    If it becomes really bad, physical therapy and possibly a cortisone shot may be your next step. Therefore, do what you can for it now before it escalates into a major problem. Good luck!
    Thanks a mil, Joe!!

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    Joe, got a question for ya. I keep getting shooting pain down my left leg and into my foot. Starts in my lower back above the glute. Gets bad when I walk for cardio, but fine when I run or move faster. Its not holding me back from training, just hurts like a SOB!

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    Also the vest, gun belt and extra gear I carry does not help I am sure.

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    Quote Originally Posted by sulcop View Post
    Joe, got a question for ya. I keep getting shooting pain down my left leg and into my foot. Starts in my lower back above the glute. Gets bad when I walk for cardio, but fine when I run or move faster. Its not holding me back from training, just hurts like a SOB!
    Sound like you're just getting f--king old, Sully...lol. (You know I can tease you cause I have a couple of years on you.)

    Is the lower back pain on the left side also? Is it tender to the left of your tailbone? You have a joint on each side where the tailbone meets the iliac bone called the S-I (sacro iliac) joint. It's a pretty common area of low back pain. You could be experiencing some pain radiating from this region due to a misaligned S-I joint. When the S-I joint becomes misaligned (subluxated) it can become "locked up" and lose it's ability to move properly. This type of problem can easily be addressed with a manipulation.

    The other possibility is that you have some nerve irritation due to some tight musculature in the hip/buttocks region. Nerves from the lower back that travel into the leg/foot must pass through the muscles of the hip/buttocks region. Tight muscles in this area can place pressure on the nerves causing nerve irritation resulting in pain into the leg, foot, etc. This can usually be resolved by deep tissue massage. Stretching may also help.

    A good stretch for the left side would be to sit on the floor and pull your left heel in towards your groin as far as possible. Then square to your right leg and stretch forward. You should feel this stretch the left glute/left S-I joint area. Use that stretch during your workout and definitely after you finish. In general, make sure you stretch after working out. I notice a lot of us older guys start to let our flexibility go to pot after we turn 40. You never want to stop working on flexibility.

    Oh, one last thing. I want you to get into the position below 3 times per day for one hour at a time:
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