What are good exercises for Achilles tendinitis?
The TWO best exercises for strengthening achilles tendinitis would be -1. Face the wall with left leg bent at right angle from the knee and the right leg straight back (about a feet of distance in between). Put your hands against the wall for support. Go down slowly and come back up. Go as slow as possible and do 5 reps. Change leg position and do 5 reps again.2. In the same position as mentioned above, instead of going down, move towards the wall by bending your hands keeping both the legs in the same starting position as mentioned in above post.I've recovered from a similar condition so I can vouch for this exercise.
What are the most effective leg exercises, ranked by order of importance? With limited time, what exercise should you do first? What should you do next? Why is the order that way?
What exercise should you do first? I am not sure what exercise you should do first, I would have to test you and see where you are weak and/or asymmetrical. My suggestion is go to a physical therapist who has experience with strength training or go to a good strength training coach who has a testing system. The majority of people I see should get better ankle, hip and or shoulder mobility, their strength will follow quickly. There is no point squating first if you can't get into a good overhead position. If you have a little more time, what should you do next?Once you have good mobility in your ankles, hips and shoulders and there are no asymmetries, then I would start working on pulling movements first (e.g. deadlift, good mornings, clean pulls, KB swings, etc.), after that, squating movements. Again, I am not sure where you should start because I haven't seen you move. In general, start from the ground up.In the ranking, please specify the form you recommend. There are multiple ways to do any given exercise.I can't tell you the form, if I don't know the adaptation you looking for. Some people will need to work on front squats, others box squats, still others, split squats. Until I know who you are and what you want to do, I can't tell you what "form" to use.Go to the functional movement site. Find a trainer near you and get tested. If you get at least a 14 with no asymmetries then post a video with a medium heavy squat, press and deadlift and then we'll go from there.
What are the best stretches and exercises to improve posture?
Hello Jen K. Lee, a very good question. Posture is very important and we must take care of our Spine as this is vital when it comes to posture.There are ways in which you can tell if a person has bad posture;Excessive Lumbar Curve (lower back curvature)Extended Thoracic Kyphosis (Rounding of Back)Rounded Shoulder/Forward Head postureAll these are interlinked with your Spine and Musculoskeletal System.Lumbar Lordosis: Most cases of Lumbar curvature is to do with a weak Core. The core has many functions such as helping with Blood Circulatory, fundamental Movement and supporting the Internal Organs. When the core is weak, this can cause what’s known as ‘Visceroptosis’. If the abdominal wall fails to support, the Colon, Liver and Stomach begin to droop, putting abnormal pressure on your Digestive track. This then begins to show an Anterior Pelvic Tilt.The Inner Unit is one big working system that communicate in order to function properly. It is composed of the Transversus Abdominis, Diaphragm and Pelvic Floor. To provide support, you have the Prime Mover Systems (Glutes, External Obliques and Latissimus Dorsi) All these must work in rhythm with eachother. Any stabilizers that don’t work create a higher dysfunction in the Inner Unit.Some stretches you can do in order to prevent yourself from getting these symptoms are:Dead Hang; Great stretching and lengthening exercise. It straightens out your spine, increases grip strength and you can even increase height if you do it regularly. ProgressMatrix Reach: Place feet shoulder width apart, bend the knees slightly, reach arms above your head and extend fully back. Whilst doing so, open your mouth as wide as you can and breath from your stomach heavy and forceful. Hold for 10 breaths, 2–3 times a day.Downward Missile: This is to prevent Rounded Shoulder or Imbalances. Roll your shoulders back, expanding the chest and pinching the Shoulder Blades together. Once you’ve reached this point, drive your arms downwards like missiles heading for a target on the floor. You should be feeling something pinch in your shoulder. Hold for 10 Seconds, repeat 5 times, 3 Sets a day.Check out Elliot’s ways of stretching :I hope this has been of some help to you. If you have any other questions, don’t hesitate to ask me on Quora or my email: jackstuart47@gmail.comGo…
What legs exercise should I do to make my legs very strong?
SQUATS!!this is the one of the most effective ways. Irrespective where you workouthome - 5 Sets of 20 Reps (bodyweight squats)gym- 3–6 sets of 10–12 reps (use the weight which you can control and do not compromise on the form) Also try the other leg machines like extensions , leg curls , leg press etcor even the garden- Same as bodyweight squatsYoutube the proper form and preferred style of squatting and go ahead.
What is the best way to deal with restless leg syndrome?
i had RLS, BECAUSE of a drug that i was taking. i didn't really need that drug, so then i came off of it. but when i was on it, as long as i took it within 30 mintues of falling asleep, i would be fine. if i couldn't get to sleep, i that would suck and i would end up being up for a couple hours tossing and turning and stretching. i would also run a hot bath and just stay in until i was totally about to pass out and then get out and go straight to bed. you can imagine how much this sucked!! this drug was seroquel just incase you are on it. another crappy thing, is that i was originally prescribed to take the med in the morning. this would mess my day up like no other. i couldn't imagine having RLS all day everyday. conclusion: re-evaluate all your medications, i really think most RLS comes from drugs and in the mean time, or if that doesn't work, sit in the bath tub with a good book. best of luck!
Throbbing nerve in leg?
Check here a very effective sciatica natural treatment http://cure-sciatica.info Normally, I would not answer a question like this as my expertise is generally in medication but I had severe sciatica while I was pregnant with my 3rd child (after having had twins) and I had sciatica so bad that I was finding it difficult to walk. I tried massage therapy and physical therapy and could not take medication I went to the chiropractor and the pain was instantly relieved. My hips and lower back were out of alignment because I had carried twins the year before. On occasion a Doctor of Osteopathy (DO) can also work but they usually only work on one joint at a time - the chiropractor will do your whole back which works faster. Anyone who does not believe in chiropractors will tell you they are quacks - don't listen. I don't necessarily believe that chiropractors can cure things like diabetes but they can definitely relieve some types of back pain especially if a pinched nerve is involved which is usually the cause of sciatica.
What are some extremely hard ab exercises?
Hey Frederick!Good news - you don’t need fancy equipment or even a gym to do some killer ab exercises. Here are some I love to hate:Side Plank with a Leg Raise: A side plank is challenging, but have you ever tried raising your leg while you do it? It’s HARD! To do this, get in a plank position on your forearm for stability. Lift your “top” leg and hold it while keeping your hips straight in line with the rest of your torso.V-Up with Weight: Let’s face it, V-ups are hard. Once you master the V-up (lifting your upper and lower torso at the same time to make a “V” with your body), add a challenge by holding something heavy (can be books, laundry detergent, a small child depending on how squirmy they are and how strong you are) and doing the V-up.Big Circle with Weight: This looks easy but don’t be fooled. Stand with your feet about shoulder-width apart and stretch your arms to the ceiling. Using just your core and keeping your legs as straight as you can, slowly circle down to the right until your hands touch the floor and keep sweeping around up to the left until you’re fully extended again (if you do this, make sure to reverse directions). You’re going to look like a clock. Add weight (books work well with this) to make it harder.I hope this helps! Best of luck to you :)Genevieve
What Type Of Shoes Are Best To Prevent Ankle Sprains..?
My recommendation to you is that before you return to exercise that you get a referral to a physical therapist. The reason for this is that you have damaged the ligaments 3 times within the course of this year. That tells me that the ligaments are not working as they should and most important that your sense of where the foot is in space is decreased. This sense is called proprioception. When this sense is decreased or absent it means that the joint doesn't respond the way that it should. The muscles are not quick enough to stabilize the ankle. So in reality it is not going to matter what kind of shoes that you are wearing. The trick to rehabbing ankles is to regain this sense. A physical therapist can help you with this. Here are a few of those types of movements. When you do these exercises always start with the good leg first as it increases the sense of awareness in the injured leg. Stand on your good foot and raise up the injured leg so that it is not touching the floor. Stay in that position working up to the point where you are able to do it for 30 seconds straight. Do that 3 times on the good foot and then do the injured foot 3 times. Now do the same movement in the same order with your eyes closed. This becomes a very difficult exercise so make sure that objects around you will not cause you harm if you lose your balance. There are a whole series of these movements to improve your balance both statically and dynamically.
Has anyone else had patches of goosebumps on upper left leg only?
Tight muscles in your lower back an press into the nerves leaving the spine that go to your legs and having the right amount of pressure on a nerve, to me, would cause that to happen. To keep this from happening again you can release your back muscles to free up any tightness in them that would have cause that and here's how to do that release: Back: (do while sitting on a chair) Place your left hand on your left leg next to your body. Place your right hand over your left shoulder, fingers over the back and the palm in the front, and firmly pull down on them and hold. After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm as straight as possible. When you reach your lap remain there for another 10 seconds, then release the pressure but rest there for another 30 seconds. Then reverse your hand positions and do your right side. For best results relax your body first by taking a deep breath and exhaling then remain this relaxed.
Is it possible to increase your height after 19?
YES !!! AND I AM THE EVIDENCE!!!INCREASE YOUR HEIGHT EVEN AFTER 18 | AESTHETICS Fitness & NutritionLook brother you need to work if you want something let me tell youBtw I am 19 now when I was 18 I used to be a really small guy, my friends use to tease me mock at my height, it was soo painfull to hear all that shit, I always have my mind fill with that shit,Then I changed I started working on my bodyNo matter it was Sunday weekend or even if I was ill, I did EXERCISES STRECTHING and yes diet, You can't grow if you can't provide essential nutrients to your bodyI gave my best and yes the results was thereI gain 2 inches last year when I was at startingI became 5′2 to….. 5′4 yes, the day I measured was the best day for me, I was like high on the sky may be beyond. I was so happy with my all those hardworks and patience.When the hardwork pays back , you feel great ….And then I decided to make a blog post on it, so II wrote all the things I did, as I knew it was worth sharing, there are many guys out there who are suffering this like me all those pain, so I decided to share, I don't know if it will work on you or not. Because the day I started I never stopped till now, I am doing swimming 3 days a week, and now m gonna INCREASE this ratio again cuz now I am 5′5 and my age is 19 and 6 months and counting…..I succeeded but I need more…..I want to achieve a height of atleast 5′8 and I will definitely achieve it I know I can do it….Here is the link what exercises I did, the blog may not be that much good in content, as I am not that much good in vocabulary and writing, but well I did whatever I canINCREASE YOUR HEIGHT EVEN AFTER 18 | AESTHETICS Fitness & NutritionThanks always looking forward to help each guy like me …. Cuz I know how it feels like to be a small guy among your friends and even family….Thanks for reading hope I got youEverything takes time you may not succeed quickly but you will definitelyINCREASE YOUR HEIGHT EVEN AFTER 18 | AESTHETICS Fitness & NutritionThank you.. Follow me if I was useful If not then downvote me please, I'll improve my self.BE SAFE BE HEALTHY!!!