I am a Physiotherapist. If anyone needs injury advice I am happy to help !

[gymJUNKIE]

If anybody is suffering from acute, sub-acute, or chronic injuries let me know. I am happy to offer advice and management strategies. If you are unsure what you are suffering from, write down the signs and symptoms and I will give you a diagnosis.

[SunsetRunner]

Is there any method to overcome shin splints or is it just a case of stop running for a while?

[Sullir]

Hi, I have a question about training for a half-marathon.  I have been using Fitbit and Runkeeper for a few years now; 53 year old female, and started running to get in shape, control blood sugar, and loose weight (off DMII meds for over a year now).  I started at half-marathon training program on Runkeeper (after doing  Running for Fat Loss and 5K programs).   I am at a point where I feel like I am not running fast enough.  I am up to running 6 miles and my assigned run today is to sustain 45 minutes of running (it is supposed to be a slow run for the primary purpose of sustainning the run without stopping).  That is realatively easy for me to do as long as I don't run too fast. I ran 6 miles on Saturday in 92 degree heat, including sustained running of a hour and 25 minutes - well past the 45 minutes.  If I try to run too fast, my legs get too fatigued and I feel like they are going to buckle on me.  I don't have a problem managing my breathing, with muscle pain, or with recovery (felt fine the next day after that first 6 mile run).  I just feel like I can't push it any faster - but an average of 4 miles per hour is not exactly blazing speed!  Oh, I should also say I am pretty active.  I run every other day most of the time, walking on off days, and with a daily goal of 12,000 steps, 6 miles, 15 flights of stairs, and 45 minutes of moderate activity per my Fitbit. Maybe I should do less on non-running days?? Periodically, if I am feeling too fatigued, I may take a day or two off, but only about once a month.  Any comments or suggestions would be appreciated.

[Spang]

I was having pain in the right kidney area when riding bicycle over 45 min. Found that my saddle was bent when I went into have the bike fit for me. Change saddle and all is well. Just a little difference can be a big change in how you feel.

[Sprinting-dwarf]

I have a heavy punching bag that I started using recently and even with my gloves on I have begun to feel a dull pulse of pain in my knuckles every time I punch with my left. It feels like I bruised something almost. Did I manage to bruise my knuckles in my left hand? And if so how would I heal them? I'm really missing using my punching bag, is there anyway I could still use it or do I have to wait?

[Shirleigh]

I have severe Spinal Stenosis L2 with chronic pain and a history of falls and Left toe drop and numbness and a heel ulcer which is basically healed but still painful. I use a rollator to walk. I need a lot of reconditioning. Which fitbit product would most accurately count my steps and monitor my sleep, calories etc. I need to be more active to lose weight.

Shirleigh

[Potsyhen]

was so proud of myself, I completed C25K three weeks ago and did it all on a treadmill. I then decided I would start all over again and this time run outside. Week 1 day 2 of running outside and I think I've done my left knee in. Reading internet I think I have runners knee. do I just rest it, if I go to a Dr is it worth it, will he just tell me to rest it? I used ice pack and that helped, stopped running for about 2 weeks and then felt better, went for my first run again 2 days ago, only 1.3k and 8 minutes but my knee is sore again, what is the normal treatment and recovery time for Runners Knee?

[Colinm39]

---

@Shirleigh wrote:

I have severe Spinal Stenosis L2 with chronic pain and a history of falls and Left toe drop and numbness and a heel ulcer which is basically healed but still painful. I use a rollator to walk. I need a lot of reconditioning. Which fitbit product would most accurately count my steps and monitor my sleep, calories etc. I need to be more active to lose weight.

Shirleigh

---

@ShirleighIf you are using a rollator the Fitbit One is the only Fitbit which will accurately measure your steps because it is either hip or bra attached. I do all of our shopping and using the shopping trolley around the supermarkets (These large supermarkets are built for our "all seasonal walking", 2 laps of all of the aisles gives me 2000 steps). That testing convinced me that the One was the product. I had already graduated from a Classic and the Ultra.

You don't need a wrist mounted device because your hands are on the rollator.

I have your condition and can understand what you are feeling, and mine is L2-L4 and I had a fall recently which caused infection/inflammation between my spine and pelvis. On Morphine for 2 weeks and oral cortisone. Now back to walking and stationary bike gradually building up again

We can beat it all.. I'm 75 next birthday

[Shirleigh]

Thank you Colin I appreciate your advice. I agree large box stores and supermarkets are great coolin summer and warm and snowless in winter. Falls are a big issue for me too. Take care Shirleigh

[JPo]

gynJUNKIE,  I have gone to my PCP who diagnosed me with a sprained MCL.  I am on my third week of RICE.  My knee has improved but is not healed.  How long should I expect it to be before it is feeling 100%?  Thank you so much!  (Since you asked for symptoms, initially there were sharp pains on the inner part of my knee that were so severe they took my breathe away.)

Jennifer

[gymJUNKIE]

Did they tell you what grade your MCL sprain is ? A grade 1 is minor and
may involve some minor pain but no laxity, a grade 2 involves tearing of
some of the ligament fibres which would involve either pain or laxity, or a
combination of both, and a grade 3 involves a complete rupture which would
involve significant laxity, i.e. the ligament would have no end feel. If
you are in week 3 then you definitely don't need to persist with RICE.
Normally you would use RICE in the first week or so and then transition to
heat therapy. You need to begin very basic exercises which a
physiotherapist would need to prescribe after a proper assessment.
Therapeutic ultrasound and deep tissue therapy could also be beneficial. If
there is significant laxity the joint needs to be immobilised with a brace.
However, the most important part of your rehab are your exercises which you
should have been given !

[rosebruzda]

 broke my 4th meta-tarsel while walking...really slowed me down...not making goal of 10000 steps...supposed to stay off it but not doing so well. subsitute riding a stationary bike for my  hour of fast walking aday...what else can i do???

[Heybales]

---

@rosebruzda wrote:

 broke my 4th meta-tarsel while walking...really slowed me down...not making goal of 10000 steps...supposed to stay off it but not doing so well. subsitute riding a stationary bike for my  hour of fast walking aday...what else can i do???

---

You want to reach a step goal for others to see?

Or you want a stronger workout that will transform the body more - for others to see?

Go hit almost every weight machine in the gym that doesn't have you push with your foot. So calf machine is out, but leg curls and extensions, and even hip machine is in.

3 sets x 15 reps in circuit fashion, heavy as possible for you that last few reps are almost failure of good form, but keep good form.

[Gershon]

Four miles per hour is blazing speed for walking. Few can maintain it long even with training. 

I suggest walking at a pace that doesn't cause fatigue and don't worry about speed. It will come in time.

The most efficient pace, meaning least energy/mile is 3.5 mph for a wide range of heights.  I wouldn't bring a GPS to track your speed. Just walk comfortable for the distance and your speed will eventually improve.

[Claymom111]

So... I'm a 52 year old woman, 35 lbs. overweight with a newly broken foot.  I've got a knee scooter, and have been tracking about 1500 steps a day!  Before I broke my foot, I was averaging 12000 per day.  How can I up my cardio without putting any weight on one foot?  Thanks for your input!

[Heybales]

---

@Claymom111 wrote:

So... I'm a 52 year old woman, 35 lbs. overweight with a newly broken foot.  I've got a knee scooter, and have been tracking about 1500 steps a day!  Before I broke my foot, I was averaging 12000 per day.  How can I up my cardio without putting any weight on one foot?  Thanks for your input!

---

Why does it need to be cardio?

True, it will increase the amount you burn, so when you take a deficit you get to eat more than if you didn't do the exercise.

But with a body trying to repair, don't slow that down by having much of a diet anyway. Recovery takes longer in a diet, more body stress.

Read my post a few up for a potentially better goal.

[amanda727]

I am just starting out, I have not done any type of exercise other daily walking around in years. I recently got my fitbit (about a week ago) and I am trying to get my steps in everyday. I am running into some trouble though, I took my first walk (5000 steps) last night and it felt great!! I was going to do it again today, but I made it down the road a little ways and I had the worst pain in my shins, ankles, and tops of my feet, I had to turn around and go home. This was 6 hours ago and it still hurts. I am not talking about mild pain, I was at a point where I could barely move my legs or put weight on my feet. Any suggestions or help would be great!!

[Heybales]

---

@amanda727 wrote:

I am just starting out, I have not done any type of exercise other daily walking around in years. I recently got my fitbit (about a week ago) and I am trying to get my steps in everyday. I am running into some trouble though, I took my first walk (5000 steps) last night and it felt great!! I was going to do it again today, but I made it down the road a little ways and I had the worst pain in my shins, ankles, and tops of my feet, I had to turn around and go home. This was 6 hours ago and it still hurts. I am not talking about mild pain, I was at a point where I could barely move my legs or put weight on my feet. Any suggestions or help would be great!!

---

Though it usually takes longer to hit with just walking, you may have done little of it so this new routine is showing up an issue.

In your shoes.

Confirm you land and roll smoothly from heel to toe for walking. Take shorter steps to confirm you aren't eccentrically loading your front muscles that cause toes to come up, by landing on heel too much and forcing that down.

When you start jogging, land flat foot, or mid-foot, to keep front of foot from slapping down.

[CThor]

Hey there!

I am a recent ex-collegiate football player who has a slight hip problem. I went and got an x-ray and they told me that some kind of trauma had caused my hip to dislocate earlier on in my life and it has never fully reset. With a slight gap in the socket, a tiny bone spur has occured on the femoral head. I'm not sure what term they used to describe it. The doctor said that all this would cause is essentially some arthritic symptoms later on in life. With that said, I can tell that my hip (left specifically) is weaker than the other and that it is causing my body to overcompensate. If I squat, my hips turn in towards the weak hip. If I attempt to do a butterfly stretch while sitting down, opening my hips feels very strange and it is difficult and painful to close them (again, specifically the left hip) without any assistance. What do you suggest that I do? Simply strengthen the hip? And if so, how would I do this? Any help would be greatly appreciated!

Thanks,

Colin

[d0lly]

About a year ago now I got into a car accident and did a number on my right wrist. It was dislocated and broken much further up than a typical break due to the airbag going off and causing the injury. I have had 2 surgeries to help repair the damage now (one in May 2014 and one in November 2014). After my second surgery I now have 2 screws in my wrist and no longer have the ability to roatate or bend it, it is just pretty much stuck straight. It's been quite the process but I am now wanting to get back into shape after putting on quite a bit of weight through recovery. 

I am really wanting to work on my upper body, but I dont really know what to do without hurting myself. I can tolerate some weight, but not much. I do suffer from arthritis now from everything and things are still healing as I get used to changing how I need to do things. Any tips would be greatly appreciated! 

Thank You 

[boxerlover]

hope you don't mind....I sent you a message.

Thank you!!!

~ Heather ~