azzwoo
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Happy birthday foxy! Have a fab day at the racino! x
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Hi!
These are the 4 exercises I give for ankle sprains / weak ankles:
Roxy is right, walking on tip-toes is good for strengthening ankles, just make sure you kep your weight over your big toes, and don’t let your ankles roll outwards.
Do you have a strap on weight? If so, put it on your foot, lay on your bed on your side, with the lump on your ankle (your lat malleolus) facing up to the ceiling. Now, without moving your leg, try to turn your foot so the sole of your foot is pointing to the ceiling, and hold this for 10 seconds. I usually repeat this at least 10 times, three a day.
Walking barefoot on soft sand is an amazing exercise to strengthen ankles and foot arches.
Standing up, try to lift the outside borders of your feet off the ground.
Hope these help. If you do them every day you should show an improvement within 6 weeks.
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They’re called fasiculations. They’re fast twitching in a muscle, usually caused by dehydration or fatigue. 99.9% are totally harmless, but they can sometimes indicate (let me thing about this and not get myself muddled…..!) lower motor neurone conditions (I think thats the right way round, clonus is UMN) but that is VERY unlikely!! plus you wouldn’t be able to pole if it was a LMN issue! I get them in my eyelid when i’m dehydrated https://www.studioveena.com/img/smilies/icon_e_wink.gif
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Hey Foxy!
Big sympathies because the same thing happened to me a couple of months ago. I have been on the pill for a few years, and ended up having to have a course of antibiotics so didn’t take the pill cos it wouldn’t have worked anyway. I missed my period (despite having all the signs it was coming, moody, cramps etc), and was really freaking out thinking I could be preggers (although not as freaked out as my BF was!). Took a pregnancy test which was negative, and I ended up getting my period a month late, but was sooooo glad to see the damned thing! I’d also had some tummy problems and the doc thought it might have been to do with that, stress and my poor diet (I stopped eating because of the tummy prob).
Try not to panic, it doesn’t necessarily mean you’re preggo and stress will only make it come later, its like one of lifes cruelties! Hope you get it soon!
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oooh love this topic! Got some ideas, thanks!
My faves at the mo are (but they change every 5 mins!):
Muse: Feeling good
Bill Withers: Ain’t no sunshine when shes gone
King Adora: Bionic
Ocean Colour Scene: Up on the downside
Incubus: Drive
Pendulum: Propane nightmares
Stonesour: Through glass
Dusty Springfield: Son of a Preacher Man
The stranglers: Golden Brown
The Johnstone Brothers: Hernandos hideaway
At the mo I’m in love with the Snatch sountrack, but it belongs to my boyfriend who’s stolen it back https://www.studioveena.com/img/smilies/icon_cry.gif Boooo! -
Oh also for muscle tears I usually use a guideline of 4-6 weeks (healing time) depending on how fit you are as to when you can start to load the muscle again, but always tell people to beware because scar tissue is a LOT weaker than normal muscle tissue, and has no elasticity so its vulnerable to damage x
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Yes, that would definitely be a mechanism of injury. People using axilla crutches (armpit crutches) often complain of nervy pain as they put their weight on them through their armpits and get compression. The other thing to consider is that when you get a muscle tear etc, part of the healing process is swelling (even if its not visible to the naked eye) which can also put pressure on a nerve. https://www.studioveena.com/img/smilies/icon_e_sad.gif
I can only offer advice, but I would certainly ice and rest it. I’d avoid work in the position where the nerve is on its greatest stretch (arm up above your head with your palm turned up to the ceiling). I’d also do gentle stretches with the painful area to avoid excess scarring during the healing phase (as again this can put pressure on a nerve).
As far as weakness from your ulnar nerve injury goes, when it happened were you told what grade the injury was? I have an old ulnar nerve injury from an op on my arm, and I certainly have an underlying weakness. The way you can test this is by getting a set weight, and exercising the muscle it innervates to fatigue (counting the number of reps to achieve this) and then doing the same on your good side and comparing the number of reps. If the differ, the lower number is the weaker side.
The other thing I would say is that some people are just predisposed to having more exposed nerves in certain areas, which you will never be able to get rid of. As you’re slim, it may be that your nerves are fairly close to your skin and more at risk. I know I can’t do elbow grips because I get my ulnar nerve problems when I do this because it seems to be the one move that mine is most vulnerable to! Just my personal opinion, but I would avoid armpit grips altogether.
Hope any of this ramble helps (and that it makes sense!)
P.s. over here you can go privately to a physiotherapist, will they not let you do that in the states??
Hope you heal soon! https://www.studioveena.com/img/smilies/icon_flower.gif -
Veena that history you’ve just given makes it sound like brachial plexus compression! numbness, pins and needles, burning and tingling are usually associated with nerves… I’m surprised your doc sent you away, i’d def get a second opinion! Poor you, thats rubbish! https://www.studioveena.com/img/smilies/icon_e_confused.gif
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Ok so this is probably bit off topic as I don’t work out as such… never liked the gym! But I do do lots of activities that are good for building upper body strength. Probably the most beneficial upper body ones I do are surfing, which is a massive upper body builder (you can substitute this for vigorous swimming if you can’t get to the sea)! And rock climbing if you have a climbing wall near you its fab for building your upper body (you’re lifting your whole bodyweight!) x
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Your SIJ are the joints between your sacrum and pelvic bones (its the one that gets loose during preganancy ready for childbirth).SIJ dysfunction is where the ligaments that support the joint and keep it congruent are stretched or lax so the joint moves more than it should. Oddly it seems to be quite common in young lads. I’ve also found that mine was popping badly when I first started pole-ing. I’ve started doing core stability strengthening exercises using a therapy ball (at work!) to stabilise mine (as your core muscles help protect these joints) and i’ve found its improved as i’ve got stronger. There are loads of these exercises on the net if you look up ‘core stability exercises’. x
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Wow, you are SO lucky you didn’t come worse off in that crash! https://www.studioveena.com/img/smilies/icon_e_surprised.gif I work in a hospital and have seen people come out of far smaller crashes having horrendous injuries! I’m sure you’ll be amazing at pole-dancing, you’re obviously very strong and determined to come away from a crash like that and try something so challenging! x
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Whoops! Thanks for that! much appreciated! Ha ha its our little pole den, its just the barn in my house! x
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Hiya!
It sounds like you rhomboids (obviously can’t say that for sure without looking at your shoulders!). They work to pull your shoulderblades back, and so are crucial in inverting… However you need to make sure the pain isn’t coming from your back. No numbness, shooting pain, pin’s n needles?
If you’re getting pain in your rhomboids, it may mean that you’ve overdone it and torn the muscle a bit, or you are putting more stress on them than they can cope with. It sounds like you need to strengthen these up a bit. I just had a look and found some good pics of strengthening exercises for rhomboids. If you did choose to do them you’d need to tailor the weights for yourself.
http://www.physioadvisor.com.au/8292950/rhomboids-strengthening-exercises-physioadvisor.htm
(this is only advice!) Hope they feel better soon x
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Make sure you warm up really well, and stretch your stomach before you invert. You can do this by laying on your front on the floor, and pushing your chest up with your hands until you feel a stretch on your tummy. Also in standing you can put your hands on your hips and rotate your trunk to look 90 degrees to help stretch your obliques. https://www.studioveena.com/img/smilies/icon_sunny.gif
If you wear heels most of the time it might be that you tendo-achilles is shortening slightly. I would make sure you wear flat shoes as much as possible when not at work, and again stretch it out before you start. You can stretch your plantarflexors (muscles that point your foot downwards) by standing facing a wall, approx a foot away with your hands on the wall at shoulder level. Then lower your body towards the wall as if doing a wall press-up, if you ensure you keep your legs straight you should feel a stretch in your calves… if not you need to put your feet further away from the wall.
As far as prevention of cramps goes, you can use stretches, and heat (a hot water bottle for specific areas, or a bath for generalised stretching) on the area before stretching. Massage to a cramped area also can help (I use this a lot on my rugby players as they often get cramps in their calves if they haven’t warmed up well enough).
Hope this helps! https://www.studioveena.com/img/smilies/icon_flower.gif -
Handstands are fab! Try doing a handstand against a wall, then shift your hips around to change your centre of balance, you will have to tense various shoulder muscles to maintain your balance. Scapula setting exercises (you can find these on the net) will help stabilise your shoulders. If you have a big exercise ball, a fab shoulder stabilising one is to lay on top of it on your front, put your hands on the ground, then walk forwards so the ball is under your knees and you have your weight over your hands (don’t let your lower back drop!). Then build it up by taking one hand off the ground and balance. Rotator cuff exercises. Press-ups. Tricep dips. Exercises to work your uppers traps are also essential as they support your shoulderblade.
Good luck!
