Knee pain and how to fight it

English: Right knee.
English: Right knee. (Photo credit: Wikipedia)

Found an interesting article about research on voleyball players and patellar tendinopathy aka knee pain. Researchers found out that you can fight the pain by doing isometric exercises.

Apparently the easing was felt immediately after the workouts and the positive effect of the exercises lasted even after 45 minutes.

The proposal is to “Try using isometric muscle contractions to reduce tendon pain immediately and get them to use it regularly throughout the day to reduce pain,” as Ebonie Rio from Monash University in Australia said.

You can find isometric exercises on knees all over the internet. For example here.

Swimming and shoulders

Sjsu swimming pool
Sjsu swimming pool (Photo credit: Wikipedia)

As I wrote in one of my previous posts I need to work on my swimming and with current swimming pool situation it is a real pain in the area “where sun rarely shines”.

So when I have time I try to do as much swimming as possible. I know that is not smart, I know it is not the way to do it, but it’s just the way it is.

Anyway – when doing rare but long swim trainings in the pool I have a shoulder pain and I already have a plan to create a daily mobility routing, but I didn’t get there yet.

My first idea was to do boxing bag workout, but talking to my trainer friend, it is not really a good idea, since different muscles are used for that.

After some googling I found nice article about shoulder pain with some crucial workouts for that.

I just need to add that to my daily routine :)

Oh, and for workout with elastics – I will use old bicycle inner tube (in line with my budget way of doing a triathlon :) ).

 

Building some muscle

High kick and block
High kick and block (Photo credit: Wikipedia)

During winter I decided to train kickboxing. I did some morning cycling on the resistance trainer and also strength workouts, but I wanted to upgrade my sport endeavours with new sport and I was always keen on martial arts.

The kickboxing gym was near by so it was really a no brainer. It is a gym owned by Alen Štritof (currently European champion in K1 72kg – MTA version). Very nice change from working out alone and Alen is really knowledgable and keen to learn new stuff.

Anyway – I stopped after two months due to too much work and I just could not dedicate fixed time to training. It is different if I train triathlon since I can do cycling or running anytime during the day (let’s forget swimming for now :)).

Although I stopped training quite soon I still did some shadow boxing and boxing bag workouts so I continued doing Kickboxing (although no sparring which is crucial). And I also follow Kickboxing and Muay Thai literature and I cane across excellent article on building muscles for strength and not looks (as in Body building).

The main points are:

  • building strength requires 1 to 5 reps of muscle workout with 3 to 5 minutes of rest in between workouts to “best ‘spark’ from your neuromuscular system and the best strength gains”.
  • to also make the bulkier muscles and also work on the strength you need to do 6 to 8 repeats with pauses of less than 2 minutes in between.

This is not exact science of course, so test it for yourself to see if it works for you.

 

Tendon injury and stretching as a solution

 

Français : Rupture du tendon d'Achille ou tend...
Français : Rupture du tendon d’Achille ou tendon calcanéen gauche (Photo credit: Wikipedia)

Read an interesting article about achilles tendonitis. It looks like stretching doesn’t help.

There is a success with:

  • soccer specific balance training
  • shock absorbing insoles
  • hormone replacement therapy

You still have to consult your doctor – of course.

Supplements. Yay or nay?

You are training some time and read avidly all the material available on and off the internet. Supplements are popping all over the place. Mind you – supplements are big, huge business.

So of course – you need them…. wait. What? Since they are huge business – you need them?

I was playing with a thought about supplements – this and that, glucosamine for joints, vitamins for health, fish oil for Omega 3 and although I can’t say if they help or not – here are my thoughts:

1. Are you sure, that source of the supplements is good? Are they fresh or just shelved for long time?

2. Do you need vitamins? Do you have lab results, to support the decision to get the vitamins? Are you sure that vitamins are without harmful add ons?

3. Are you sure you can’t use like … I don’t know … regular food? Even if you supplement like crazy and your diet sucks – it won’t help you.