Quote (SKCRaynor @ Oct 1 2012 11:37pm)

Sounds like arthritis. Very common for her age, and even more common for women. It can also be osteoporosis.

The best bet would be for her to see a doctor, get a full examination, and go from there.

Some concerns for her would be:

1. Increase calcium + magnesium + potassium intake to around 2g calcium per day, 2g magnesium per day, and 3g potassium per day.

2. Sit in a jacuzzi/hot tub for 30 minutes a day.

3. Keep the areas mobile with light stretching, walking, but above all else - swimming if possible.

4. Increase fish oil consumption to 3g per food meal. Have her take 3g with every meal, and a minimum of 9g per day.

5. Take joint support products such as Glucosamine, Chondroitin, and MSM.

6. Have her start taking Yoga classes - this can help tremendously.

7. Increase her water intake to 3/4 - 1 gals per day.

8. Increase intake of raw veggies/fruits.

9. Increase protein intake to around 100g per day, and keep sugar intake as low as possible.

Quote (SKCRaynor @ Sep 27 2012 10:22am)

The bent over row should be OVERHAND, not underhand.

Secondly, you want to explode up, hold it at the top for a second, and let it down for a 2 count.

Quote (pierrot_morin @ Oct 1 2012 09:06pm)

No, not yet. Only had blood+urine test so far and they were fine. I went to see a massage therapist and I had pain when she was massaging my adductors and hamstrings. Im pretty sure my psoas are thight as well.

Adductor Muscles
A study in the March 2007 "American Journal of Roentgenology" suggests that adductor dysfunction is a frequent cause of pubic pain. The study reviewed soccer players with injuries to the symphysis pubis. The recommended treatment in this case includes rest, avoiding activities that aggravate the condition, over-the-counter anti-inflammatory medications and adductor muscle stretches to relieve pressure on the pubic bones and joint. A simple way to stretch the adductor muscles is to squat with your back against a wall for support and your elbows between your knees to push the knees outward.

this looks a lot like me but i dont think ive had any injury, it just came overtime from sitting too much cross legged at the computer+bad posture in my opinion. People who have had squat injuries seem to share my symptoms as well. I hope its not an hernia but i cant see to find any bulge.

Quote (TerrorisT613 @ Oct 1 2012 10:45pm)

Wow, this thread is awesome!

I have a question for you (with a lot of back story that needs to be said) I hope that is okay:

I used to work out almost daily, and that involves cardio, weights and kick boxing. The tricky part is that my knees are slightly knocked. It's hard to describe without taking a picture, so I'm going to try an ASCII picture:

|  |
/  \

They sort of look like that. They aren't at that angle, they are definitely less knocked than above, but they are off and have been all of my life. If my leg was straight in front of me, I would say it's like a 5 to 10 degree angle.
My patellas dislocate all the time (outward dislocations on both legs). It happens to my left one much less often than my right, but when it happens they move out of the socket and back in, usually causing me to fall (and swear a LOT). This generally happens when I mis-step or slip on ice (if I slide while twisting my leg, or putting pressure/weight on my leg as it's sideways). It's painful and has swelling for a day or two when it happens, but at this point I've gotten use to these types of dislocations.

Here's the tricky bit. My left patella has never dislocated and remained out of socket until I pop it back in, but my right one has done it twice so far. Those two times, my right patella was out of socket and I had to relocated it (painfully... zzz) myself.
About a year ago is the last time I had a serious dislocation of my right patella (the first time was 6 years ago). It was while I was kick boxing. After landing a high kick on the bag, I had placed my leg behind me and pushed off of it, but I think I slipped very slightly on my shoe lace, or some water or maybe even my own sweat on the gym floor but regardless, the slip was JUST enough to blow my knee out. I relocated it on site but went to the doctors anyways.

I'm being recommended surgery, but I really don't want to follow through with it because they say it will be very difficult to fully recover and be able to kick box again (in case you're wondering, the surgery would be for my right leg only and would align my tibia with my knee joint/femur).

They say that if I do very specific exercises I may be able to strengthen my knee cap and lessen the rate of dislocations. I'm going to make a small diagram below.

y | x    x | y                      Let's say the lines are my thighs/shins, and the circles are my knees. I'd have the strengthen the interior muscles a LOT, and not exercise the exterior muscles at all. I've marked interior with x and exterior with y.
y o x    x o y
y | x    x | y

It may sound weird, but the docs say that the muscles of the outside of my leg have always been too strong while the inside was too loose, and that's why I have to specifically exercise them like that (if I did the surgery above, one of the steps would be to cut the exterior muscle connected to my knee cap and tighten the inside one as well).

Although I've had minor dislocations (the type that just pop out then back in really quickly) throughout playing sports and such, my most recent dislocation was very mentally scarring since it was such a severe case while in the middle of exercising, even though minor dislocations had happened to me all the time. I have not exercised at all since then and have gained like twenty pounds over the last year, and I feel the noticeable health difference (and the extra weight/appearance on me). Every time I get motivated to start exercising again, I just dismiss it immediately and get scared to start exercising again.

My question to you is, are there any slow exercises I can start doing to begin strengthening the inside muscles? I feel like my body weight is more than enough right now so I don't need any extra weights or anything. Could I progress in strengthening the inside muscles, and maybe work my way up to stronger interior leg work outs? I would REALLY rather not do anything that involves twisting my knee, at least not right off of the bat. I also have an electric muscle stimulator if you think that it would help (as you can imagine, I've had a #$%^ ton of physiotherapy, lol) post workouts.

I really appreciate your time in reading my giant wall of text. I know most of the questions you've been answering were simpler ones/not so indepth so I'm sorry to burden you with such a long one. I'm going to donate 10FG to you, regardless to whether you respond or not, just because I think that the thread you've made here is amazing and really helpful to a lot of people. Thank you!

Quote (TempoONE @ Oct 2 2012 10:43pm)

Why must it be so?

Quote (IAm_Carnage @ Oct 2 2012 11:21pm)

I was curious, most people  claim you need 8-10 hrs of sleep a night.

If you were to get say 6 hrs of sleep, head to class or whatever, come back and then nap for another 2-4 hrs would this be equivalent? Or does it need to be 8-10 straight?

Quote (Dragon_Reborn @ Oct 3 2012 04:41am)

Hi, I'm eating 4 raw eggs before exercise in the morning, and then eat a bigger breakfast after.
I think this is better than eating carby foods, especially before light jogging in the morning, so I tend to burn more fat than carb in my blood sugar from the food.
And then when I come home eat a good breakfast.

I just have a question about eating eggs:

Is it it better to eat them raw or cooked?
I read that eating them raw makes the body not process biotin, and the protein intake is only 50-60%?
While others mean it's better to eat them raw, because the quality of other proteins/minerals/vitamins especially in the plum will be better raw.

For me, it's much easier just drinking 4 eggs when I wake, instead of having to cook them.

Greetings, Daniel

Quote (SKCRaynor @ Oct 3 2012 09:10am)

hey there.


Exercises for inner legs:    Wide squats with toes pointing out at 45 degree angle, leg extensions with toes pointing out as well, leg lunges with DB. 

If you want to try these out for a few months, work out every other day (doing just these), and also add some swimming to your pre or post workout, and WRAP your knees prior to lifting, you should see some improvements.

If after a few months, there is no viable improvement, surgery would be a fairly good option as long as you are willing to deal with the potential effects.