WEBVTT

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Hey, it's Kochi here for episode

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17 of Ask Kochi.

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I just finished a really strong

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cup of coffee So I'm fired

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up and ready to go We

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are in the midst of putting

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out our balance 360 program right

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now.

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We've got our little launch celebration

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happening and it's Such an important

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program.

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I didn't realize how important of

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a program it is after going

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through a lot of the statistics

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around falls injuries related falls

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death related to falls.

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It's something that I think is

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not being done very well.

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There are a lot of missing

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links, missing components when it comes

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to training balance.

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And I think it's because people

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just have a misconception of what

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it is about what it takes

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to maintain your balance.

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It's not about standing on one

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leg.

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It's about being able to quickly

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catch yourself before you fall.

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Because inevitably going through life, you're

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going to trip, you're going to

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stumble, you're going to get pushed,

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you're going to get knocked over.

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And is it or do you

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have the ability to right yourself

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so that you don't go down

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or if you do go down,

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are you able to coordinate your

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and position your body to minimize

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the impact?

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And these are components that are

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missing from other approaches that I've

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seen.

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And I've never seen anybody really

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target.

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in on strengthening the bones in

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the areas that are most susceptible

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to fracture from falls.

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So anyway, Balance 360, I think

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it's a great program.

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I'm going to be really involved

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with the first cohort of people

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who go through the program.

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So if you're seeing this and

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you're a ROM Coach Premium subscriber,

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let's get started.

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It's not just about balance.

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It's about athleticism and fitness.

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So you'll see when you get

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inside the program and get started.

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Anyway, we are going to start

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with the first question from Tanya,

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who is in her 50s and

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she's got a few questions and

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issues here.

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The main one is around shoulder

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pain, which started about nine months

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ago.

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And that as a result of

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desk work and being post-menopausal for

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six years, pain is much better

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now.

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And just a few specific questions

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because she was recommended to do,

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to skip asymmetrical exercises.

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because she's following another SI joint

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pain program from another individual.

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Now this question I see came

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in in May.

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So my suggestion here is if

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you're following the shoulder pain solution,

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don't skip the asymmetrical exercises anymore.

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I don't know how long you

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were supposed to do that for,

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but definitely do the asymmetrical exercises.

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I think asymmetrical exercises are great

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for restoring balance to the body.

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they're necessary because if you do

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just symmetrical exercises where you're working

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both sides of the body at

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the same time, the strong side

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is going to dominate.

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And that's just a general, my

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general thought.

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I don't know what the recommendation,

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what the context is around the

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recommendation in the SI joint pain

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program you're following, but that's just

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my general conception of it.

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So get to the asymmetrical exercises

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in the shoulder pain solution.

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You're asking if you should replace

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the thoracic spine with hips and

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pelvis instead.

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No, I don't think you should

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replace any of your focus areas

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there.

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In the shoulder pain solution, you

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will be working your thoracic spine.

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So I don't know if you've

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gotten to that point yet, but

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you will see it in the

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program.

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So I don't think you need

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to reduce your focus areas.

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It's all about your time and

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your energy.

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If you're able to dedicate

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your attention and energy to whatever

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it is you're doing, then just

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keep doing it.

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It's unlikely that you're doing too

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much when you're doing some of

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my programs.

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I try to build them as

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time efficient as possible and give

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you the minimum effective dose.

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So I don't think you're doing

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too much.

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If you can handle it, keep

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it going.

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So Tanya, I know your question

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came in a while ago.

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So if you have any follow

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up questions for me, any updates,

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then definitely let me know.

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Question number two we have from

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Judith who is a very active

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40 year old and is looking

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to work through some tennis elbow

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pain that she did start working

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the elbow and wrist pain solution

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program and it's helped but she's

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having difficulty progressing to the foundation

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two level and the tennis elbow

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flares up from different exercises in

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the gym, playing piano, slicing vegetables.

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So she's looking to deal with

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the pain so she can progress

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and continue to, it sounds like

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move freely and without pain for

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the rest of her life.

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She's looking for a sustainable program

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and to build this good foundation

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now for many decades of an

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active life.

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So the elbow situation that you're

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describing, you have tennis elbow.

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So tennis elbow is on the

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outside elbow here, the lateral epicondyle.

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can be one where if you

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just get one little tweak in

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that hits the right root cause

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dysfunction, then it can make a

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world of difference.

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So you've given me some hints

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here with potentially being tricep pressed

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down to break the Alice curls

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or flare up the tennis elbow.

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So my thought is that

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Maybe we've got the brachioradialis muscle

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working a little bit too much

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and there are some deeper muscles

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in the forearm that aren't properly

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contributing to your function, your movement.

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And then the lateral epicondyle, all

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the muscles that originate there or

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cross over that area.

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Something there is overworking.

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So here's a suggestion.

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I've got a few exercises in

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the program.

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that focus on the pronator muscle.

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Very simply, the pronator muscle is

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what rotates your palm downwards.

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So if your palm is up

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and your elbow's bent, it'll rotate

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your palm downwards.

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One thing you can try is

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start with your palm up.

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Just grab and resist the rotation

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and then slowly rotate down.

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And this will get the pronator

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muscle working.

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Just kind of activate it a

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little bit.

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Hold the...

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Isometric at the end range for

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10 seconds trying to get into

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pronation deeper into pronation.

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So the muscles firing And just

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do that a few times Do

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that and then try some of

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these other exercises So maybe do

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five reps 10 second holds to

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activate the pronator and then try

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The foundation two routines and just

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see how they feel.

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That's that's one suggestion there another

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suggestion I have is

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you do mention problems with gripping.

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So there can be problems with

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specific lines of the muscles that

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connect to the different metacarpals and

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fingers.

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Sometimes one or more of these

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lines is not working where other

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ones overwork.

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So for you, this could be

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on the backside, somewhere around the

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pinky, or the index fingers are

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common.

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The ring finger, sorry, not the

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index finger.

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So what you could do is

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just kind of push on just

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below the knuckle on the back

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side and just push on it

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and hold it for 10 seconds.

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Push on it and hold it

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for 10 seconds.

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Test each one, one, two, three,

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four, one, two, two, three, four,

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five knuckles, sorry, on the metacarpals

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on the back here.

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Just under the knuckle, press on

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it on the bone.

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the tendon, hold it for five

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seconds or 10 seconds.

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Do that for each one and

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just see how it feels.

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Is there a notable difference in

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pain?

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Does any line specifically elicit pain?

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If it does, it could be

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one of two things.

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One is that area is working

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more and that area is overworked.

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So you could have some irritation

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in the tendon or the muscle.

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So we've got to get the

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other lines working.

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So you can warm up the

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other lines before you do any

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exercises.

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the other option is kind of

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the opposite is that area is

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just weak and you're avoiding that

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area on your brain's avoiding that

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area on purpose so you've got

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to strengthen it so you wake

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it up just with this simple

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exercise where you're pushing on the

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metacarpal 10 seconds do it three

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to five reps progress it just

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like any other muscle and you

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work it that way the third

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thing that i'll just mention and

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I'm just giving you some ideas

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here, is doing exercises that take

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the hands out of it but

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work the elbows and the shoulders.

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So you could do any of

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the exercises, and this applies to

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any exercise that you see, but

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any exercise with weight where you

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can do an ankle strap here

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to a resistance band or a

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cable stack or a strap above

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the elbow to work the shoulders

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more.

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Trying to strengthen these other muscles

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and create patterns that use the

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the elbow muscles and the shoulder

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muscles But without the gripping forearm

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hand muscles sometimes these gripping forearm

00:09:35.638 --> 00:09:37.981 align:center
hand muscles can dominate movement patterns

00:09:38.903 --> 00:09:40.905 align:center
and We don't use the shoulders

00:09:41.386 --> 00:09:42.648 align:center
and the elbow muscles as much

00:09:42.688 --> 00:09:44.791 align:center
as we should So some of

00:09:44.811 --> 00:09:46.914 align:center
these other exercises and this is

00:09:46.934 --> 00:09:48.716 align:center
why I say it sometimes takes

00:09:48.776 --> 00:09:50.939 align:center
just waking them up a few

00:09:50.979 --> 00:09:51.600 align:center
times

00:09:51.580 --> 00:09:52.221 align:center
you don't have to do it

00:09:52.441 --> 00:09:53.783 align:center
forever, but you do it a

00:09:53.823 --> 00:09:54.685 align:center
few times, you wake it up

00:09:54.725 --> 00:09:55.606 align:center
and then you can use it,

00:09:56.167 --> 00:09:58.350 align:center
those muscles better in exercises where

00:09:58.370 --> 00:09:59.432 align:center
you are holding on to something

00:09:59.452 --> 00:10:00.653 align:center
like a dumbbell or a handle

00:10:00.693 --> 00:10:02.276 align:center
or whatever implement.

00:10:03.257 --> 00:10:05.641 align:center
So those are some suggestions, Judith.

00:10:05.701 --> 00:10:06.963 align:center
I think it sounds like you're

00:10:06.983 --> 00:10:07.984 align:center
pretty smart and you're into this.

00:10:08.044 --> 00:10:11.529 align:center
So some ideas from this might

00:10:11.690 --> 00:10:12.731 align:center
be able to help push you

00:10:12.791 --> 00:10:13.272 align:center
over the edge.

00:10:13.773 --> 00:10:15.195 align:center
And I think you're smart enough

00:10:15.215 --> 00:10:17.238 align:center
to try to implement them and

00:10:17.278 --> 00:10:18.159 align:center
you can implement them.

00:10:18.580 --> 00:10:18.860 align:center
So.

00:10:19.000 --> 00:10:20.481 align:center
I'd love to hear your feedback

00:10:20.862 --> 00:10:23.144 align:center
on if any of this is

00:10:23.224 --> 00:10:23.544 align:center
helpful.

00:10:26.027 --> 00:10:27.749 align:center
Question number three we have from

00:10:27.789 --> 00:10:31.492 align:center
Naib who is almost 60, 60

00:10:31.532 --> 00:10:33.814 align:center
in September it looks like, and

00:10:33.854 --> 00:10:36.077 align:center
he's saying that a couple of

00:10:36.117 --> 00:10:37.478 align:center
weeks walking on the treadmill using

00:10:37.518 --> 00:10:39.040 align:center
an incline, I started to feel

00:10:39.100 --> 00:10:40.521 align:center
discomfort in the hip slash buttocks

00:10:40.581 --> 00:10:40.821 align:center
area.

00:10:41.142 --> 00:10:42.123 align:center
What could be the cause and

00:10:42.183 --> 00:10:43.604 align:center
which program should I follow?

00:10:44.665 --> 00:10:47.848 align:center
So generally any hip issues, the

00:10:47.928 --> 00:10:49.810 align:center
butt area is

00:10:49.820 --> 00:10:51.802 align:center
Hip pelvis or it could be

00:10:51.842 --> 00:10:54.245 align:center
a low back thing But in

00:10:54.265 --> 00:10:56.307 align:center
your case the hip in solution

00:10:56.367 --> 00:10:57.348 align:center
is the program that I would

00:10:57.668 --> 00:11:00.371 align:center
look to for that What could

00:11:00.391 --> 00:11:01.011 align:center
be the cause?

00:11:01.972 --> 00:11:04.415 align:center
Incline walking it could be the

00:11:04.895 --> 00:11:08.319 align:center
the position the posture that you're

00:11:08.399 --> 00:11:09.720 align:center
in when you're on the incline

00:11:11.082 --> 00:11:13.624 align:center
especially if you're You lack ankle

00:11:13.664 --> 00:11:14.445 align:center
dorsiflexion.

00:11:15.006 --> 00:11:16.848 align:center
So I've got some YouTube videos

00:11:16.948 --> 00:11:17.989 align:center
on ankle dorsiflexion.

00:11:18.089 --> 00:11:19.290 align:center
If you just search ankle

00:11:19.640 --> 00:11:21.423 align:center
on my YouTube channel.

00:11:22.164 --> 00:11:22.865 align:center
Or if you go on ROM

00:11:22.905 --> 00:11:24.567 align:center
Coach, I've got an ankle dorsiflexion

00:11:24.607 --> 00:11:26.690 align:center
routine in the library.

00:11:27.131 --> 00:11:29.674 align:center
Library routines, just search ankle, you'll

00:11:29.694 --> 00:11:31.217 align:center
see the ankle dorsiflexion routine.

00:11:31.737 --> 00:11:32.158 align:center
Try that.

00:11:33.019 --> 00:11:35.162 align:center
That could be something that if

00:11:35.182 --> 00:11:36.865 align:center
you lack ankle dorsiflexion, it's gonna

00:11:36.925 --> 00:11:39.068 align:center
change your posture and alignment when

00:11:39.088 --> 00:11:40.169 align:center
you're on an incline.

00:11:40.189 --> 00:11:41.431 align:center
Because on an incline, you need

00:11:41.471 --> 00:11:42.833 align:center
more ankle dorsiflexion.

00:11:43.394 --> 00:11:45.737 align:center
So you could be coming into

00:11:45.958 --> 00:11:47.640 align:center
some compensations.

00:11:47.920 --> 00:11:49.262 align:center
due to that at your hips

00:11:49.983 --> 00:11:52.046 align:center
and your pelvis and lumbar spine.

00:11:52.147 --> 00:11:53.428 align:center
So I would look at that

00:11:54.029 --> 00:11:54.330 align:center
as well.

00:11:55.371 --> 00:11:57.495 align:center
Another exercise that I just added

00:11:57.515 --> 00:11:59.438 align:center
to ROM Coach, it's called the

00:11:59.498 --> 00:12:00.519 align:center
strong push walk.

00:12:01.261 --> 00:12:02.983 align:center
I think this is a great

00:12:03.264 --> 00:12:04.706 align:center
exercise for everybody to do.

00:12:05.126 --> 00:12:06.108 align:center
I just added it because of

00:12:06.128 --> 00:12:07.490 align:center
the Balance 360 program.

00:12:08.111 --> 00:12:10.094 align:center
But look into, look at that

00:12:10.174 --> 00:12:12.237 align:center
exercise, go into library, single exercises,

00:12:12.798 --> 00:12:13.940 align:center
search strong push.

00:12:14.220 --> 00:12:15.742 align:center
and you'll find the strong push

00:12:15.782 --> 00:12:17.825 align:center
walk and just do that exercise.

00:12:18.286 --> 00:12:19.207 align:center
It's great for, I don't know

00:12:19.227 --> 00:12:20.289 align:center
if it's really gonna help you

00:12:20.329 --> 00:12:21.911 align:center
here, but it might be helpful

00:12:22.552 --> 00:12:24.575 align:center
in getting your glutes activated and

00:12:24.615 --> 00:12:26.678 align:center
helping to bring your glutes more

00:12:26.818 --> 00:12:28.620 align:center
into the walking movement pattern.

00:12:29.402 --> 00:12:30.764 align:center
And if your glutes aren't working

00:12:31.224 --> 00:12:33.187 align:center
well and those extensor muscles of

00:12:33.247 --> 00:12:35.390 align:center
the hip aren't working well, then

00:12:35.450 --> 00:12:37.633 align:center
you could have some hip instability

00:12:37.673 --> 00:12:39.977 align:center
going on, some pelvic instability.

00:12:40.377 --> 00:12:41.719 align:center
So a few suggestions for you,

00:12:41.739 --> 00:12:42.340 align:center
hey.

00:12:43.110 --> 00:12:44.653 align:center
uh best of luck i hope

00:12:44.673 --> 00:12:48.058 align:center
it helps question number four is

00:12:48.118 --> 00:12:49.360 align:center
short and sweet i love short

00:12:49.380 --> 00:12:51.023 align:center
and sweet questions it's from pamela

00:12:51.604 --> 00:12:53.367 align:center
she's asking what lumbar support do

00:12:53.387 --> 00:12:54.549 align:center
you recommend for the car and

00:12:54.589 --> 00:12:57.053 align:center
for the office um it doesn't

00:12:57.093 --> 00:12:58.315 align:center
matter i i don't have a

00:12:58.335 --> 00:13:00.559 align:center
recommendation if you find one that's

00:13:00.619 --> 00:13:01.700 align:center
comfortable as long as it puts

00:13:01.740 --> 00:13:02.522 align:center
you into a little bit of

00:13:02.562 --> 00:13:04.806 align:center
a curve lumbar curve so it

00:13:04.826 --> 00:13:06.148 align:center
could be a rolled up towel

00:13:06.608 --> 00:13:07.570 align:center
it could be a little pillow

00:13:09.690 --> 00:13:12.254 align:center
Honestly, I don't have a specific

00:13:12.394 --> 00:13:13.996 align:center
brand or recommendation there.

00:13:14.296 --> 00:13:15.338 align:center
When I'm in the car and

00:13:15.378 --> 00:13:16.459 align:center
I'm going up to the cottage,

00:13:16.760 --> 00:13:17.781 align:center
it's about a three hour drive,

00:13:18.623 --> 00:13:20.024 align:center
I'll just throw a rolled up

00:13:20.065 --> 00:13:20.685 align:center
towel in there.

00:13:21.106 --> 00:13:22.508 align:center
Sometimes I forget my towel, so

00:13:22.909 --> 00:13:23.810 align:center
I'll just roll up a pair

00:13:23.850 --> 00:13:25.472 align:center
of pants or some clothes.

00:13:26.133 --> 00:13:27.475 align:center
As long as you have that

00:13:28.296 --> 00:13:30.239 align:center
natural lumbar extension, you don't want

00:13:30.299 --> 00:13:31.661 align:center
too much to put you into

00:13:31.701 --> 00:13:34.625 align:center
too much extension, then you're fine.

00:13:34.905 --> 00:13:36.828 align:center
So yeah, really easy one.

00:13:37.189 --> 00:13:38.250 align:center
I'm kind of...

00:13:38.090 --> 00:13:39.411 align:center
Don't know I'm I like to

00:13:39.431 --> 00:13:41.093 align:center
keep things simple and I got

00:13:41.113 --> 00:13:41.994 align:center
so much stuff in my house

00:13:42.014 --> 00:13:42.895 align:center
three kids I got so much

00:13:42.915 --> 00:13:44.336 align:center
stuff in my house already I

00:13:44.356 --> 00:13:45.417 align:center
try not to get separate things

00:13:45.477 --> 00:13:47.639 align:center
for this and that so towels

00:13:48.119 --> 00:13:50.382 align:center
serve many purposes So I'll use

00:13:50.422 --> 00:13:50.602 align:center
that

00:13:54.405 --> 00:13:55.727 align:center
Question number five is from

00:13:55.847 --> 00:13:58.970 align:center
crystal regarding peroneal tendonitis pain

00:13:59.010 --> 00:13:59.130 align:center
which

00:13:59.210 --> 00:14:00.931 align:center
is pain in the tendons on

00:14:00.971 --> 00:14:02.853 align:center
the outside of the ankle and

00:14:02.913 --> 00:14:04.175 align:center
She's saying that she did some

00:14:04.255 --> 00:14:06.196 align:center
active release which helped but still

00:14:06.317 --> 00:14:08.739 align:center
can't can only wear sneakers now.

00:14:08.759 --> 00:14:10.040 align:center
She's doing some ROM

00:14:10.170 --> 00:14:12.572 align:center
premium foot and ankle exercises, which

00:14:12.612 --> 00:14:13.914 align:center
he started in May.

00:14:14.735 --> 00:14:16.056 align:center
So a couple months of that

00:14:16.096 --> 00:14:16.396 align:center
stuff.

00:14:16.897 --> 00:14:18.178 align:center
I'm wondering how you're feeling now.

00:14:19.419 --> 00:14:23.243 align:center
But for other suggestions here, you're

00:14:23.303 --> 00:14:24.565 align:center
asking, oh, you have a specific

00:14:24.585 --> 00:14:24.965 align:center
question.

00:14:25.966 --> 00:14:26.847 align:center
Is there a way to know

00:14:26.907 --> 00:14:27.968 align:center
if I have a tear in

00:14:28.008 --> 00:14:29.390 align:center
the tendon without an x-ray?

00:14:30.571 --> 00:14:33.153 align:center
So if you had a full

00:14:33.213 --> 00:14:35.256 align:center
tear of your peroneal tendon, you

00:14:35.276 --> 00:14:35.696 align:center
would know it.

00:14:36.677 --> 00:14:37.438 align:center
I don't think you'd need an

00:14:37.518 --> 00:14:39.640 align:center
x-ray to, you'd be in.

00:14:39.640 --> 00:14:40.741 align:center
a lot of pain, you'd have

00:14:40.801 --> 00:14:43.745 align:center
trouble walking on any kind of

00:14:44.626 --> 00:14:46.788 align:center
not level surface.

00:14:47.389 --> 00:14:48.330 align:center
I think it would be pretty

00:14:48.390 --> 00:14:48.711 align:center
apparent.

00:14:49.311 --> 00:14:50.312 align:center
But if you had a minor

00:14:50.352 --> 00:14:52.495 align:center
tear, then that is pretty common.

00:14:53.016 --> 00:14:53.776 align:center
And even if you got an

00:14:53.837 --> 00:14:55.378 align:center
x-ray and you were told you

00:14:55.398 --> 00:14:57.261 align:center
had a minor tear, it's not

00:14:57.281 --> 00:14:58.282 align:center
going to change what you do.

00:14:59.383 --> 00:15:01.125 align:center
You should definitely do the foot

00:15:01.165 --> 00:15:03.107 align:center
and ankle pain solution program right

00:15:03.147 --> 00:15:05.390 align:center
from the start to the finish.

00:15:06.960 --> 00:15:12.146 align:center
because the peroneal tendonitis

00:15:13.347 --> 00:15:13.668 align:center
could be

00:15:13.728 --> 00:15:15.530 align:center
a function of weak foot muscles,

00:15:16.090 --> 00:15:19.935 align:center
poor ankle dorsiflexion range of motion,

00:15:20.516 --> 00:15:21.757 align:center
could be a function of really

00:15:21.797 --> 00:15:24.961 align:center
weak and poor hip stability and

00:15:25.001 --> 00:15:27.183 align:center
pelvic stability, which you'll get some

00:15:27.684 --> 00:15:29.406 align:center
exercises for in the foot and

00:15:29.426 --> 00:15:30.287 align:center
ankle pain solution.

00:15:30.367 --> 00:15:33.130 align:center
So why you have it and...

00:15:33.120 --> 00:15:34.601 align:center
Pain there and problems there.

00:15:34.641 --> 00:15:36.724 align:center
I'm not exactly sure but going

00:15:36.764 --> 00:15:39.626 align:center
through the program should hit the

00:15:40.327 --> 00:15:42.729 align:center
Various potential root causes that will

00:15:42.749 --> 00:15:45.572 align:center
help you feel better So because

00:15:45.612 --> 00:15:47.574 align:center
you this question was a couple

00:15:47.614 --> 00:15:49.676 align:center
months ago now You probably have

00:15:49.716 --> 00:15:50.817 align:center
some feedback for me if you've

00:15:50.837 --> 00:15:51.939 align:center
been consistent I hope you have

00:15:51.979 --> 00:15:54.021 align:center
been because that's the key So

00:15:54.441 --> 00:15:56.083 align:center
shoot me a note after you

00:15:56.123 --> 00:15:57.824 align:center
see this and I'd love to

00:15:57.864 --> 00:16:01.568 align:center
hear how you're doing question number

00:16:01.628 --> 00:16:03.650 align:center
six we have from Kathy

00:16:03.990 --> 00:16:06.113 align:center
who is an active 70 year

00:16:06.213 --> 00:16:08.657 align:center
old who suffered a tibial plateau

00:16:08.817 --> 00:16:13.183 align:center
fracture while driving an e-bike and

00:16:13.243 --> 00:16:15.987 align:center
that's fracture on the tibia bone

00:16:16.027 --> 00:16:17.109 align:center
which is the big shin bone

00:16:17.970 --> 00:16:19.632 align:center
at the top there near the

00:16:19.672 --> 00:16:22.296 align:center
knee and she's asking what to

00:16:22.336 --> 00:16:22.496 align:center
do.

00:16:23.157 --> 00:16:25.380 align:center
So this is something that it

00:16:25.460 --> 00:16:26.702 align:center
is a serious injury when you

00:16:26.722 --> 00:16:29.606 align:center
fracture your tibia and hopefully you've

00:16:29.626 --> 00:16:32.250 align:center
seen the orthopedic specialist by now.

00:16:34.230 --> 00:16:36.472 align:center
Or it's unlikely that you're you're

00:16:36.512 --> 00:16:38.915 align:center
walking much on there is my

00:16:38.975 --> 00:16:41.938 align:center
guess But one I think just

00:16:42.178 --> 00:16:43.640 align:center
what I can recommend is is

00:16:44.341 --> 00:16:45.702 align:center
more of a concept as opposed

00:16:45.722 --> 00:16:49.466 align:center
to a specific recommendation You've got

00:16:49.486 --> 00:16:50.687 align:center
a bunch of muscles around that

00:16:50.727 --> 00:16:53.550 align:center
area that insert there that are

00:16:53.810 --> 00:16:57.454 align:center
crossed around that area You do

00:16:57.554 --> 00:16:59.817 align:center
different ankle movements to activate those

00:16:59.897 --> 00:17:00.217 align:center
muscles.

00:17:00.758 --> 00:17:02.279 align:center
So you want to keep those

00:17:02.319 --> 00:17:03.000 align:center
going you said

00:17:03.090 --> 00:17:04.733 align:center
You're doing calf pumps, which is

00:17:04.793 --> 00:17:04.974 align:center
good.

00:17:05.875 --> 00:17:07.017 align:center
Hopefully that's helpful.

00:17:07.779 --> 00:17:09.081 align:center
You want to work all of

00:17:09.121 --> 00:17:10.123 align:center
the muscles around the knee and

00:17:10.143 --> 00:17:11.045 align:center
the ankle as much as you

00:17:11.065 --> 00:17:13.590 align:center
can without causing any sharp pain

00:17:13.670 --> 00:17:16.796 align:center
or resulting in any swelling.

00:17:17.277 --> 00:17:18.840 align:center
So what I recommend is you

00:17:18.860 --> 00:17:21.245 align:center
do isometrics where there's no movement

00:17:21.385 --> 00:17:23.208 align:center
of any joint, but you just

00:17:23.309 --> 00:17:24.090 align:center
activate the muscles.

00:17:24.290 --> 00:17:25.852 align:center
You can push into an object

00:17:25.892 --> 00:17:27.294 align:center
like a wall or your hand

00:17:27.394 --> 00:17:30.258 align:center
or something to activate the muscles

00:17:30.318 --> 00:17:32.221 align:center
and provide the resistance and prevent

00:17:32.241 --> 00:17:33.382 align:center
the movement of the joint.

00:17:34.003 --> 00:17:35.405 align:center
And when you do it, you

00:17:35.665 --> 00:17:37.007 align:center
use the concept of ramping.

00:17:37.187 --> 00:17:39.010 align:center
I talk about this, you ramp

00:17:39.070 --> 00:17:39.310 align:center
it up.

00:17:39.430 --> 00:17:41.593 align:center
So in terms of contraction, if

00:17:41.633 --> 00:17:43.916 align:center
a hundred percent is maximum contraction,

00:17:43.976 --> 00:17:44.717 align:center
zero is nothing.

00:17:45.138 --> 00:17:46.760 align:center
You ramp it up slowly, like

00:17:46.780 --> 00:17:48.302 align:center
10%, 20%, 30%.

00:17:48.863 --> 00:17:50.585 align:center
Every second you can go 10%

00:17:51.707 --> 00:17:54.290 align:center
and work below any

00:17:54.270 --> 00:17:54.991 align:center
pain levels.

00:17:55.992 --> 00:17:57.914 align:center
So apply the concept of ramping

00:17:58.054 --> 00:17:59.255 align:center
up and ramping down.

00:18:00.697 --> 00:18:02.318 align:center
In terms of movements, you can

00:18:02.359 --> 00:18:03.019 align:center
think of the ankle.

00:18:03.039 --> 00:18:04.601 align:center
There's four kind of main movements

00:18:05.262 --> 00:18:08.285 align:center
at the ankle and knee, which

00:18:08.345 --> 00:18:10.988 align:center
are dorsiflexion, plantar flexion, which are

00:18:11.008 --> 00:18:12.729 align:center
your calf pumps, pulling your toes

00:18:12.790 --> 00:18:15.132 align:center
up, it's dorsiflexion, and then internal

00:18:15.653 --> 00:18:17.655 align:center
rotation, external rotation of the tibia.

00:18:18.015 --> 00:18:20.177 align:center
So pointing your foot in when

00:18:20.217 --> 00:18:21.258 align:center
the knee is bent and pointing

00:18:21.299 --> 00:18:22.280 align:center
the foot out when the knee

00:18:22.340 --> 00:18:22.720 align:center
is bent.

00:18:23.100 --> 00:18:25.243 align:center
Work those four movements and then

00:18:25.283 --> 00:18:27.387 align:center
work movements at the knee, primarily

00:18:28.528 --> 00:18:30.792 align:center
knee flexion, knee extension, so quadriceps,

00:18:30.872 --> 00:18:33.756 align:center
hamstrings, and do those isometrically so

00:18:33.776 --> 00:18:34.578 align:center
you block yourself.

00:18:34.938 --> 00:18:35.819 align:center
You can use your other foot

00:18:35.879 --> 00:18:37.362 align:center
to block yourself for the hamstrings

00:18:38.103 --> 00:18:40.346 align:center
and the quads at different angles.

00:18:40.767 --> 00:18:41.869 align:center
Any angles that you can do

00:18:42.089 --> 00:18:44.693 align:center
pain-free, ramp it up, and that

00:18:44.753 --> 00:18:46.916 align:center
will help you to minimize the

00:18:47.057 --> 00:18:49.340 align:center
atrophy and maintain some strength there.

00:18:50.060 --> 00:18:51.983 align:center
But aside from that, I can't

00:18:52.003 --> 00:18:53.685 align:center
give you any specific recommendations here

00:18:53.745 --> 00:18:56.689 align:center
because I don't know what exactly

00:18:56.729 --> 00:18:58.031 align:center
is going on with your fracture

00:18:58.091 --> 00:18:59.472 align:center
and the time point now.

00:18:59.853 --> 00:19:02.216 align:center
We're less than two months out

00:19:02.316 --> 00:19:04.980 align:center
from your question, so perhaps a

00:19:05.040 --> 00:19:05.701 align:center
lot has changed.

00:19:05.781 --> 00:19:08.264 align:center
But hopefully, Cathy, I could help

00:19:08.304 --> 00:19:09.325 align:center
you out a little bit there

00:19:09.766 --> 00:19:11.108 align:center
with keeping your muscle, keeping your

00:19:11.128 --> 00:19:11.428 align:center
strength.

00:19:13.431 --> 00:19:14.652 align:center
We got another short and sweet

00:19:14.713 --> 00:19:15.954 align:center
question here from Tim.

00:19:16.495 --> 00:19:17.737 align:center
Is there a barefoot shoe I

00:19:17.797 --> 00:19:18.257 align:center
recommend?

00:19:18.898 --> 00:19:20.400 align:center
I'm still wearing my...

00:19:20.420 --> 00:19:23.004 align:center
my Vibrams, my five fingers from

00:19:23.064 --> 00:19:25.647 align:center
like 10 plus years ago.

00:19:26.569 --> 00:19:28.211 align:center
And I have the other barefoot

00:19:28.231 --> 00:19:30.514 align:center
shoes I have now are Innovates,

00:19:31.476 --> 00:19:32.958 align:center
but do I recommend them?

00:19:33.939 --> 00:19:34.861 align:center
They're pretty expensive.

00:19:35.361 --> 00:19:36.283 align:center
Now I was looking, I was

00:19:36.303 --> 00:19:38.205 align:center
gonna get a new pair because

00:19:38.245 --> 00:19:39.327 align:center
mine are getting pretty worn out,

00:19:39.387 --> 00:19:41.570 align:center
but they're like 220 bucks for

00:19:42.892 --> 00:19:44.414 align:center
a pair of these Innovates that

00:19:44.454 --> 00:19:45.536 align:center
I have that I like.

00:19:46.377 --> 00:19:47.318 align:center
I don't know if I'm gonna

00:19:47.358 --> 00:19:48.560 align:center
drop that money on these shoes.

00:19:49.540 --> 00:19:51.162 align:center
Basically barefoot shoes are simple.

00:19:51.783 --> 00:19:53.846 align:center
It's no drop zero drop from

00:19:53.906 --> 00:19:57.211 align:center
heel to toe minimal sole Where

00:19:57.451 --> 00:19:58.933 align:center
you can pretty much fold the

00:19:59.654 --> 00:20:00.675 align:center
the shoe up and then a

00:20:00.775 --> 00:20:02.778 align:center
wide toe box If you meet

00:20:02.798 --> 00:20:05.162 align:center
those requirements comfortable, you're looking

00:20:05.302 --> 00:20:05.442 align:center
you're

00:20:05.462 --> 00:20:07.365 align:center
feeling fresh when you're wearing them

00:20:07.825 --> 00:20:09.047 align:center
then get those I don't really

00:20:09.087 --> 00:20:11.350 align:center
have a specific brand that I

00:20:11.450 --> 00:20:13.313 align:center
love I think a lot of

00:20:13.373 --> 00:20:14.815 align:center
them are overpriced to be honest

00:20:14.855 --> 00:20:15.436 align:center
for what they are.

00:20:16.257 --> 00:20:17.599 align:center
They're just minimal shoes.

00:20:18.079 --> 00:20:18.600 align:center
So

00:20:18.530 --> 00:20:19.952 align:center
Why are they maximum price?

00:20:20.613 --> 00:20:22.335 align:center
It defies logic.

00:20:22.355 --> 00:20:24.178 align:center
Anyway, that's what you look for.

00:20:24.278 --> 00:20:27.582 align:center
Zero drop, wide toe box, and

00:20:27.663 --> 00:20:28.804 align:center
can you fold them up nicely?

00:20:29.225 --> 00:20:30.767 align:center
And then just enough support and

00:20:30.847 --> 00:20:32.609 align:center
cushioning so that when you're walking

00:20:32.669 --> 00:20:35.273 align:center
around, you just step on a

00:20:35.313 --> 00:20:37.196 align:center
rock and it doesn't just totally

00:20:37.236 --> 00:20:39.018 align:center
hurt.

00:20:39.859 --> 00:20:40.781 align:center
So you might have to add

00:20:40.881 --> 00:20:43.725 align:center
some kind of insole there to

00:20:43.765 --> 00:20:44.906 align:center
give you more cushioning if they're

00:20:44.946 --> 00:20:45.707 align:center
really, really minimal.

00:20:46.488 --> 00:20:47.670 align:center
But that's what I recommend.

00:20:48.060 --> 00:20:49.301 align:center
You just gotta kind of search

00:20:49.321 --> 00:20:49.582 align:center
them out.

00:20:50.362 --> 00:20:51.804 align:center
I got old stuff that I'm

00:20:51.844 --> 00:20:52.885 align:center
still using, so I don't know

00:20:52.925 --> 00:20:54.887 align:center
what the latest brands are and

00:20:55.487 --> 00:20:56.428 align:center
models that you can find.

00:20:58.531 --> 00:21:00.132 align:center
Question number eight we've got from

00:21:00.172 --> 00:21:02.755 align:center
Michelle, who is in her 50s,

00:21:02.795 --> 00:21:06.258 align:center
super active female runner, strength trainer,

00:21:07.019 --> 00:21:08.821 align:center
but suffering from a lot of

00:21:08.861 --> 00:21:12.465 align:center
hip pain that is preventing her

00:21:12.525 --> 00:21:14.587 align:center
from doing the activities and living

00:21:14.607 --> 00:21:15.628 align:center
the active life she wants to

00:21:15.688 --> 00:21:15.888 align:center
live.

00:21:16.709 --> 00:21:17.369 align:center
She's been to a lot of

00:21:17.409 --> 00:21:17.950 align:center
therapists.

00:21:18.670 --> 00:21:19.892 align:center
There's a whole story here.

00:21:19.912 --> 00:21:20.993 align:center
I'm gonna post down in the

00:21:21.013 --> 00:21:23.356 align:center
questions below in the accordions if

00:21:23.377 --> 00:21:24.278 align:center
you want to get the full

00:21:24.338 --> 00:21:27.102 align:center
context here, but Just done a

00:21:27.142 --> 00:21:28.904 align:center
lot just been following me for

00:21:28.944 --> 00:21:29.265 align:center
a while.

00:21:29.906 --> 00:21:32.249 align:center
So I think you're Michelle you're

00:21:33.010 --> 00:21:34.612 align:center
familiar with how I do things

00:21:35.413 --> 00:21:37.216 align:center
And you've gone through things gone

00:21:37.236 --> 00:21:38.377 align:center
through the hip pain solution, but

00:21:38.437 --> 00:21:40.320 align:center
it once got to foundations to

00:21:40.420 --> 00:21:42.062 align:center
it was too much It wasn't

00:21:42.443 --> 00:21:42.763 align:center
helpful.

00:21:42.783 --> 00:21:44.305 align:center
It was triggering the pain the

00:21:44.325 --> 00:21:46.388 align:center
TFL pain solution worked well for

00:21:46.428 --> 00:21:47.650 align:center
you, but

00:21:47.600 --> 00:21:48.861 align:center
The relief was temporary.

00:21:49.542 --> 00:21:53.687 align:center
So that being said, to me,

00:21:53.747 --> 00:21:55.989 align:center
it sounds like from everything that

00:21:56.029 --> 00:21:59.133 align:center
you've submitted here, there is a

00:21:59.413 --> 00:22:02.697 align:center
dynamic stability issue, a stability issue

00:22:03.037 --> 00:22:04.739 align:center
deep in the hips and pelvis.

00:22:05.420 --> 00:22:06.721 align:center
You said the pelvic floor therapist

00:22:06.761 --> 00:22:07.602 align:center
was able to help you out.

00:22:08.363 --> 00:22:09.924 align:center
I'll talk to my wife because

00:22:10.445 --> 00:22:11.206 align:center
she does that as well.

00:22:11.226 --> 00:22:12.968 align:center
She's a physio, does pelvic floor

00:22:14.690 --> 00:22:14.990 align:center
work.

00:22:17.590 --> 00:22:20.094 align:center
The deep hip and pelvic stability

00:22:20.995 --> 00:22:23.779 align:center
There are exercises that will work

00:22:23.859 --> 00:22:25.321 align:center
that but there needs to be

00:22:25.341 --> 00:22:29.467 align:center
the correct mind-to-muscle connection For some

00:22:29.527 --> 00:22:31.330 align:center
people because if it's lost and

00:22:31.370 --> 00:22:32.552 align:center
you just do the exercises and

00:22:32.592 --> 00:22:35.656 align:center
you don't get that connection You

00:22:35.696 --> 00:22:37.959 align:center
don't get the full benefit from

00:22:37.999 --> 00:22:41.484 align:center
the exercises so I'm gonna try

00:22:41.524 --> 00:22:43.628 align:center
to explain it to you and

00:22:43.708 --> 00:22:44.849 align:center
maybe you can just follow along

00:22:44.909 --> 00:22:45.370 align:center
with me

00:22:45.600 --> 00:22:47.081 align:center
So I'm sure you're familiar with

00:22:47.101 --> 00:22:49.103 align:center
the short and skinny foot and

00:22:49.144 --> 00:22:52.467 align:center
the standing glute contraction exercise where

00:22:53.688 --> 00:22:57.392 align:center
you basically start with the feet,

00:22:57.892 --> 00:22:59.594 align:center
then you layer on the pelvic

00:22:59.634 --> 00:23:00.995 align:center
floor muscles, then you layer on

00:23:01.035 --> 00:23:03.017 align:center
the glutes in terms of contraction.

00:23:03.478 --> 00:23:04.399 align:center
Then you hold it for 10

00:23:04.459 --> 00:23:05.840 align:center
seconds, maintaining your alignment.

00:23:06.601 --> 00:23:07.602 align:center
I want you to do that

00:23:07.642 --> 00:23:11.426 align:center
exercise, get the contraction going, but

00:23:11.446 --> 00:23:13.167 align:center
then start to go into a

00:23:13.228 --> 00:23:14.549 align:center
bit of a squat, trying to

00:23:14.729 --> 00:23:15.750 align:center
maintain the active.

00:23:15.790 --> 00:23:18.273 align:center
activity of the feet, the pelvic

00:23:18.353 --> 00:23:19.394 align:center
floor, and the glutes.

00:23:19.935 --> 00:23:23.058 align:center
So you get full activity of

00:23:23.118 --> 00:23:24.760 align:center
those muscles as you're squatting down

00:23:24.820 --> 00:23:26.281 align:center
in a good squat, like a

00:23:26.341 --> 00:23:28.924 align:center
good form, good knee bend, ankle

00:23:28.944 --> 00:23:31.707 align:center
bend, hip bend, and just go

00:23:31.767 --> 00:23:33.469 align:center
really slow trying to maintain the

00:23:33.549 --> 00:23:34.190 align:center
activity there.

00:23:35.151 --> 00:23:36.352 align:center
What I think might be happening

00:23:36.453 --> 00:23:37.794 align:center
is you could probably do some

00:23:37.814 --> 00:23:40.137 align:center
of the exercises, but you're lacking

00:23:40.177 --> 00:23:41.098 align:center
stability somewhere.

00:23:41.938 --> 00:23:43.340 align:center
The TFL pain solution

00:23:44.500 --> 00:23:46.864 align:center
Some of the exercises get that

00:23:47.064 --> 00:23:48.666 align:center
in the hip pain solution Some

00:23:48.706 --> 00:23:50.129 align:center
of the same exercises there that

00:23:50.149 --> 00:23:51.711 align:center
I'm thinking of in terms of

00:23:51.811 --> 00:23:52.913 align:center
where you have the strength band

00:23:52.993 --> 00:23:54.435 align:center
wrapped around your foot And you're

00:23:54.475 --> 00:23:56.639 align:center
moving your leg around so that

00:23:56.739 --> 00:23:58.622 align:center
you're working the hip muscles as

00:23:58.662 --> 00:24:01.786 align:center
you have the the band Providing

00:24:01.847 --> 00:24:04.491 align:center
resistance on your foot That's a

00:24:04.551 --> 00:24:05.893 align:center
great exercise, but you need that

00:24:06.033 --> 00:24:07.555 align:center
activity when you're doing it.

00:24:07.996 --> 00:24:10.640 align:center
So another exercise that I think

00:24:10.900 --> 00:24:12.603 align:center
So the first exercise, basically the

00:24:12.623 --> 00:24:13.865 align:center
standing glute contraction, but then you

00:24:13.905 --> 00:24:14.526 align:center
start squatting.

00:24:15.768 --> 00:24:18.913 align:center
Do that for five reps and

00:24:19.173 --> 00:24:20.515 align:center
just a really slow squat.

00:24:20.536 --> 00:24:22.959 align:center
It might be three, four, five

00:24:22.999 --> 00:24:24.762 align:center
seconds on the way down to

00:24:24.802 --> 00:24:26.485 align:center
the point where, to the range

00:24:26.505 --> 00:24:28.268 align:center
of motion where you can maintain

00:24:28.308 --> 00:24:30.311 align:center
the activity of the feet, the

00:24:30.351 --> 00:24:33.136 align:center
pelvic floor and the glutes and

00:24:33.196 --> 00:24:35.780 align:center
maintain good spinal alignment up top.

00:24:36.520 --> 00:24:37.942 align:center
Do that for a couple sets.

00:24:38.443 --> 00:24:39.344 align:center
And then I would try the

00:24:39.444 --> 00:24:41.687 align:center
supine hip PNF exercise.

00:24:42.308 --> 00:24:44.291 align:center
But the key there is maintaining

00:24:44.331 --> 00:24:46.554 align:center
even pressure underneath your pelvis on

00:24:46.615 --> 00:24:46.975 align:center
the floor.

00:24:47.255 --> 00:24:49.158 align:center
So under each butt cheek, making

00:24:49.218 --> 00:24:50.200 align:center
sure as you move your leg

00:24:50.240 --> 00:24:52.002 align:center
around, you're not putting more weight

00:24:52.203 --> 00:24:53.545 align:center
on one side than the other.

00:24:54.105 --> 00:24:56.309 align:center
Keep even pressure under your pelvis

00:24:56.449 --> 00:24:57.570 align:center
on the floor the whole time.

00:24:57.691 --> 00:24:59.313 align:center
And just go really slow and

00:24:59.353 --> 00:25:01.216 align:center
work a smaller range of motion

00:25:01.296 --> 00:25:01.716 align:center
at first.

00:25:03.158 --> 00:25:04.280 align:center
These two...

00:25:04.360 --> 00:25:07.905 align:center
exercises together will help to train

00:25:07.945 --> 00:25:09.547 align:center
the dynamic stability that I'm thinking

00:25:09.627 --> 00:25:12.050 align:center
about that could be something that

00:25:12.391 --> 00:25:13.212 align:center
really helps you out.

00:25:14.313 --> 00:25:15.735 align:center
So I would try that stuff.

00:25:16.957 --> 00:25:17.638 align:center
Give it a try.

00:25:17.718 --> 00:25:19.100 align:center
You can do that stuff daily

00:25:19.200 --> 00:25:20.782 align:center
for a week and then play

00:25:20.842 --> 00:25:22.624 align:center
around with your other activities and

00:25:22.664 --> 00:25:24.887 align:center
movements that you know are triggering.

00:25:24.907 --> 00:25:26.329 align:center
Not the hardest ones, but start

00:25:26.349 --> 00:25:27.631 align:center
off with something light that triggers

00:25:27.671 --> 00:25:29.273 align:center
you and see how it feels

00:25:29.353 --> 00:25:30.515 align:center
after you've done a few days

00:25:30.575 --> 00:25:31.837 align:center
in a row of that.

00:25:32.598 --> 00:25:33.979 align:center
And when you start this little

00:25:34.019 --> 00:25:34.480 align:center
experiment,

00:25:34.620 --> 00:25:36.002 align:center
start in a good state don't

00:25:36.042 --> 00:25:37.504 align:center
start in a kind of really

00:25:37.544 --> 00:25:41.089 align:center
high pain state so that is

00:25:41.129 --> 00:25:42.411 align:center
what i would give you as

00:25:42.491 --> 00:25:44.754 align:center
a suggestion to try i would

00:25:44.794 --> 00:25:45.875 align:center
love to hear your feedback on

00:25:45.915 --> 00:25:47.277 align:center
this one because i think this

00:25:47.337 --> 00:25:50.241 align:center
could be helpful um maybe not

00:25:50.782 --> 00:25:52.204 align:center
but give it a go and

00:25:52.244 --> 00:25:53.045 align:center
let me know how it goes

00:25:54.968 --> 00:25:57.632 align:center
question nine from susan susan who

00:25:58.553 --> 00:26:01.457 align:center
is in her 70s yeah 75

00:26:02.178 --> 00:26:03.840 align:center
um she's saying she's

00:26:03.800 --> 00:26:05.061 align:center
Gonna complete our third round of

00:26:05.081 --> 00:26:05.682 align:center
Strong for Life.

00:26:07.424 --> 00:26:08.385 align:center
Two thumbs up for you, that's

00:26:08.485 --> 00:26:08.765 align:center
awesome.

00:26:09.726 --> 00:26:10.928 align:center
Very pleased with the results you've

00:26:10.968 --> 00:26:12.289 align:center
seen over the past 15 months.

00:26:12.509 --> 00:26:14.492 align:center
Never stuck with a strength training

00:26:14.532 --> 00:26:15.793 align:center
program as you have with Strong

00:26:15.813 --> 00:26:16.153 align:center
for Life.

00:26:16.974 --> 00:26:17.555 align:center
It's very cool.

00:26:17.995 --> 00:26:19.137 align:center
I think if you've gone through

00:26:19.157 --> 00:26:19.957 align:center
a few rounds of that, at

00:26:19.977 --> 00:26:22.901 align:center
75 there are some athletic movements,

00:26:23.501 --> 00:26:24.803 align:center
stuff that gets you moving quicker

00:26:24.883 --> 00:26:26.705 align:center
and faster and jumping and things

00:26:26.725 --> 00:26:27.085 align:center
like that.

00:26:27.866 --> 00:26:29.287 align:center
That's great to hear.

00:26:30.549 --> 00:26:31.650 align:center
Especially with...

00:26:31.440 --> 00:26:33.644 align:center
you know really releasing balance 360

00:26:34.125 --> 00:26:35.968 align:center
recently i think that's a program

00:26:36.028 --> 00:26:37.630 align:center
that you might be interested in

00:26:37.731 --> 00:26:40.475 align:center
and there's similarities for sure to

00:26:40.495 --> 00:26:41.737 align:center
strong for life but it's a

00:26:41.777 --> 00:26:43.801 align:center
different program some different movements that

00:26:43.841 --> 00:26:45.063 align:center
might freshen things up for you

00:26:46.385 --> 00:26:48.268 align:center
so you want something fresh you

00:26:48.289 --> 00:26:49.250 align:center
don't want to lose your your

00:26:49.290 --> 00:26:51.434 align:center
strength gains and you're asking specifically

00:26:51.454 --> 00:26:53.437 align:center
about routines that use traps like

00:26:53.457 --> 00:26:55.100 align:center
the trx i think it's awesome

00:26:55.230 --> 00:26:56.712 align:center
If you're pain free, you can

00:26:56.772 --> 00:26:58.394 align:center
basically go and do whatever you

00:26:58.434 --> 00:27:00.397 align:center
want and just pay attention to

00:27:00.457 --> 00:27:02.420 align:center
how your body is responding, execute

00:27:02.460 --> 00:27:04.462 align:center
the exercises with good technique as

00:27:04.522 --> 00:27:06.685 align:center
best as you can and let

00:27:06.725 --> 00:27:08.548 align:center
your body tell you what's good

00:27:08.588 --> 00:27:09.109 align:center
and what's not.

00:27:09.709 --> 00:27:10.651 align:center
Let pain be your guide.

00:27:11.812 --> 00:27:13.054 align:center
So I think you should try

00:27:13.094 --> 00:27:13.274 align:center
that.

00:27:14.276 --> 00:27:16.599 align:center
Any type of exercises where if

00:27:16.639 --> 00:27:18.501 align:center
you do 10 reps or 15

00:27:18.561 --> 00:27:20.003 align:center
reps and it's hard to complete

00:27:20.504 --> 00:27:21.966 align:center
the full set, that's going to

00:27:22.006 --> 00:27:23.288 align:center
help you to maintain and gain

00:27:23.348 --> 00:27:23.728 align:center
strength.

00:27:24.349 --> 00:27:25.050 align:center
It's all about

00:27:25.150 --> 00:27:26.872 align:center
pushing yourself to the point where

00:27:26.892 --> 00:27:29.236 align:center
10 reps, 15 reps, even 20

00:27:29.296 --> 00:27:29.556 align:center
reps.

00:27:30.397 --> 00:27:32.440 align:center
If it's hard to complete and

00:27:32.580 --> 00:27:34.002 align:center
continue where you have that muscle

00:27:34.022 --> 00:27:36.486 align:center
fatigue and the burning and just

00:27:36.506 --> 00:27:37.988 align:center
you can't do any more, that's

00:27:38.028 --> 00:27:39.310 align:center
going to help you to maintain

00:27:39.370 --> 00:27:40.131 align:center
and gain strength.

00:27:40.251 --> 00:27:42.113 align:center
So keep it going, Susan.

00:27:42.614 --> 00:27:44.797 align:center
Try lots of stuff out and

00:27:44.837 --> 00:27:47.200 align:center
that will be beneficial not only

00:27:47.240 --> 00:27:48.242 align:center
for your strength, but for the

00:27:48.262 --> 00:27:50.645 align:center
movement patterns, the different patterns and

00:27:50.725 --> 00:27:53.469 align:center
stimuli is great for the body

00:27:53.669 --> 00:27:54.190 align:center
and the brain.

00:27:54.380 --> 00:27:56.403 align:center
So kudos Susan, keep up the

00:27:56.443 --> 00:27:56.823 align:center
great work.

00:27:58.826 --> 00:28:00.809 align:center
Question 10 from Pamela, again with

00:28:00.849 --> 00:28:01.670 align:center
the lumbar support.

00:28:02.230 --> 00:28:04.253 align:center
Somebody wondering about a lumbar support

00:28:04.333 --> 00:28:05.515 align:center
when sitting in an office chair

00:28:05.555 --> 00:28:06.696 align:center
or a car, what do I

00:28:06.736 --> 00:28:07.197 align:center
recommend?

00:28:07.638 --> 00:28:08.459 align:center
Like I said in the previous

00:28:08.519 --> 00:28:10.682 align:center
lumbar support question, whatever is

00:28:10.742 --> 00:28:11.122 align:center
comfortable

00:28:11.222 --> 00:28:11.903 align:center
for you as long as it

00:28:11.943 --> 00:28:13.886 align:center
gives you a slight extension in

00:28:13.926 --> 00:28:15.408 align:center
your lumbar spine and it helps

00:28:15.448 --> 00:28:16.930 align:center
you to maintain a good pelvic

00:28:16.970 --> 00:28:17.431 align:center
alignment.

00:28:17.451 --> 00:28:18.552 align:center
So a little bit of anterior

00:28:18.572 --> 00:28:20.134 align:center
pelvic tilt when you're sitting is

00:28:20.174 --> 00:28:20.635 align:center
ideal.

00:28:21.837 --> 00:28:23.098 align:center
You want to bias that compared

00:28:23.118 --> 00:28:24.360 align:center
to the posterior pelvic tilt.

00:28:25.590 --> 00:28:27.672 align:center
neutral or slight anterior pelvic tilt.

00:28:28.153 --> 00:28:29.134 align:center
Something that can help you to

00:28:29.194 --> 00:28:31.256 align:center
maintain that position is great.

00:28:31.616 --> 00:28:32.757 align:center
Rolled up towel works fine.

00:28:33.078 --> 00:28:34.019 align:center
I have a good office chair

00:28:34.039 --> 00:28:35.781 align:center
that I've had for a long

00:28:35.821 --> 00:28:36.041 align:center
time.

00:28:36.361 --> 00:28:38.644 align:center
It's got good lumbar and thoracic

00:28:38.664 --> 00:28:39.304 align:center
spine support.

00:28:40.085 --> 00:28:42.488 align:center
It's a Kielhauer.

00:28:42.988 --> 00:28:43.829 align:center
It's a Toronto company.

00:28:44.229 --> 00:28:45.030 align:center
I think it's Toronto company.

00:28:45.050 --> 00:28:46.051 align:center
I mean, they have an office

00:28:46.071 --> 00:28:46.211 align:center
here.

00:28:46.271 --> 00:28:47.052 align:center
I don't know if it's Toronto

00:28:47.112 --> 00:28:49.655 align:center
company, but a Kielhauer chair.

00:28:50.156 --> 00:28:50.876 align:center
It's a squig.

00:28:51.437 --> 00:28:51.977 align:center
It's a great chair.

00:28:52.138 --> 00:28:52.458 align:center
I love it.

00:28:53.199 --> 00:28:54.480 align:center
So here in the studio,

00:28:54.860 --> 00:28:56.462 align:center
I'll use this or I'll use

00:28:56.522 --> 00:28:58.105 align:center
my piano bench which has no

00:28:58.145 --> 00:28:59.326 align:center
back and then I'll just sit

00:28:59.827 --> 00:29:00.148 align:center
upright.

00:29:00.468 --> 00:29:01.810 align:center
I like to switch between the

00:29:01.830 --> 00:29:02.070 align:center
two.

00:29:02.852 --> 00:29:04.153 align:center
That forces me to use my

00:29:04.193 --> 00:29:07.478 align:center
postural muscles whereas here I'm just

00:29:07.518 --> 00:29:09.081 align:center
chilling out answering your question.

00:29:09.922 --> 00:29:11.384 align:center
So that's what I would recommend

00:29:11.424 --> 00:29:11.945 align:center
there, Pamela.

00:29:12.826 --> 00:29:15.169 align:center
Find something that is comfortable and

00:29:15.670 --> 00:29:16.131 align:center
works for you.

00:29:17.693 --> 00:29:20.357 align:center
Question number 11 is from Robert.

00:29:21.198 --> 00:29:22.540 align:center
Racketballer Robert.

00:29:23.510 --> 00:29:25.452 align:center
who had an injury in the

00:29:25.492 --> 00:29:29.397 align:center
right piriformis and might have some

00:29:29.517 --> 00:29:30.838 align:center
osteoarthritis.

00:29:30.878 --> 00:29:32.380 align:center
Yeah, you definitely have osteoarthritis.

00:29:32.440 --> 00:29:33.541 align:center
I've got osteoarthritis.

00:29:33.562 --> 00:29:35.243 align:center
I'm sure I have osteoarthritis in

00:29:35.283 --> 00:29:36.945 align:center
my hips at some level.

00:29:37.726 --> 00:29:39.408 align:center
Everybody does, but it's all about

00:29:39.468 --> 00:29:39.989 align:center
being active.

00:29:40.049 --> 00:29:42.091 align:center
And Robert is actually sharing a

00:29:42.352 --> 00:29:43.713 align:center
really good story here.

00:29:44.114 --> 00:29:44.995 align:center
Well, it's good to me because

00:29:45.035 --> 00:29:46.717 align:center
he's telling me how HPS and

00:29:46.937 --> 00:29:47.878 align:center
ROM Coach is helping them.

00:29:48.439 --> 00:29:49.500 align:center
The hip pain solution is helping

00:29:49.520 --> 00:29:49.740 align:center
them.

00:29:49.930 --> 00:29:50.771 align:center
So if you want to read

00:29:50.791 --> 00:29:52.673 align:center
this full background and context, you

00:29:52.693 --> 00:29:53.354 align:center
can read it here.

00:29:53.934 --> 00:29:56.457 align:center
But it's an inspiring story.

00:29:57.258 --> 00:29:58.679 align:center
I have a question for you,

00:29:58.719 --> 00:29:58.960 align:center
Robert.

00:29:59.000 --> 00:30:00.381 align:center
Can you share with me what

00:30:00.902 --> 00:30:03.885 align:center
stability exercises you've chosen to continue

00:30:03.905 --> 00:30:05.727 align:center
in the two foundation phases?

00:30:06.227 --> 00:30:08.190 align:center
I'm really interested to know what

00:30:08.230 --> 00:30:09.431 align:center
those exercises are for you, because

00:30:09.451 --> 00:30:11.013 align:center
they've been helping you a lot.

00:30:12.014 --> 00:30:16.038 align:center
And then what you're asking is,

00:30:16.599 --> 00:30:17.940 align:center
where is your question?

00:30:18.380 --> 00:30:21.263 align:center
The question is something about what

00:30:21.303 --> 00:30:21.824 align:center
should I do?

00:30:22.484 --> 00:30:23.345 align:center
Can you expect your pain to

00:30:23.385 --> 00:30:23.986 align:center
fully resolve?

00:30:24.026 --> 00:30:25.707 align:center
Should I do certain exercises to

00:30:25.788 --> 00:30:27.289 align:center
maintain what I've already accomplished?

00:30:27.910 --> 00:30:29.531 align:center
Yeah, I mean, it sounds like

00:30:29.571 --> 00:30:30.853 align:center
you've tweaked things up a little

00:30:30.913 --> 00:30:32.835 align:center
bit that has gotten you better

00:30:32.875 --> 00:30:33.275 align:center
results.

00:30:33.335 --> 00:30:34.657 align:center
That's why I'm curious to know

00:30:34.717 --> 00:30:35.177 align:center
what you've done.

00:30:36.318 --> 00:30:38.701 align:center
You're very active.

00:30:38.721 --> 00:30:41.804 align:center
You are doing a lot.

00:30:42.224 --> 00:30:44.867 align:center
What I would look into are

00:30:45.568 --> 00:30:46.949 align:center
what exercises are you doing as

00:30:46.989 --> 00:30:47.910 align:center
part of your warmup?

00:30:48.000 --> 00:30:48.801 align:center
for racquetball.

00:30:49.702 --> 00:30:50.924 align:center
I would take some of the

00:30:51.084 --> 00:30:53.628 align:center
hps stability exercises and throw them

00:30:53.688 --> 00:30:55.290 align:center
in a warm-up and that might

00:30:55.310 --> 00:30:57.854 align:center
be helpful in terms of post

00:30:57.914 --> 00:31:00.037 align:center
exercise post racquetball muscle soreness

00:31:00.477 --> 00:31:00.658 align:center
because

00:31:00.698 --> 00:31:02.921 align:center
you have those stabilizer muscles active

00:31:03.542 --> 00:31:04.623 align:center
for that activity.

00:31:06.606 --> 00:31:08.749 align:center
I'd be curious about you know

00:31:08.809 --> 00:31:10.231 align:center
trying to build a little bit

00:31:10.291 --> 00:31:12.855 align:center
more strength through a routine like

00:31:12.895 --> 00:31:15.318 align:center
strong for life first and then

00:31:15.378 --> 00:31:16.820 align:center
getting to 20 minute mobility.

00:31:17.210 --> 00:31:18.111 align:center
I think that would be a

00:31:18.151 --> 00:31:20.976 align:center
really good path for you if

00:31:20.996 --> 00:31:21.917 align:center
your body can handle it.

00:31:22.398 --> 00:31:24.041 align:center
So try that out.

00:31:24.381 --> 00:31:25.924 align:center
I would say add some prep

00:31:25.984 --> 00:31:28.728 align:center
exercises before racquetball from HPS, those

00:31:29.028 --> 00:31:30.331 align:center
ability exercises that you talked about,

00:31:31.372 --> 00:31:33.215 align:center
and then get into strong for

00:31:33.295 --> 00:31:34.177 align:center
life because that'll help you to

00:31:34.237 --> 00:31:35.839 align:center
build a little more strength, which

00:31:35.879 --> 00:31:38.924 align:center
will help you to have a

00:31:39.024 --> 00:31:41.468 align:center
body that can handle racquetball better

00:31:41.788 --> 00:31:42.830 align:center
as you gain strength.

00:31:44.010 --> 00:31:45.572 align:center
If we can increase your mobility

00:31:45.592 --> 00:31:49.275 align:center
through 20-minute mobility, that would be

00:31:49.335 --> 00:31:50.256 align:center
the icing on the cake.

00:31:50.336 --> 00:31:51.938 align:center
So that would be my suggestion,

00:31:51.978 --> 00:31:52.238 align:center
Robert.

00:31:52.258 --> 00:31:53.499 align:center
You're doing awesome.

00:31:53.559 --> 00:31:54.460 align:center
Your story is awesome.

00:31:54.500 --> 00:31:56.062 align:center
Thanks for sharing all that.

00:31:56.502 --> 00:31:57.783 align:center
And keep up the good work.

00:31:57.803 --> 00:31:59.025 align:center
And I look forward to hearing

00:31:59.045 --> 00:31:59.545 align:center
more from you.

00:32:02.468 --> 00:32:04.150 align:center
And to finish off this episode

00:32:04.210 --> 00:32:05.911 align:center
of Ask Kochi, question number 12

00:32:05.951 --> 00:32:07.833 align:center
from Dylan, who's a young buck.

00:32:08.154 --> 00:32:09.315 align:center
Dylan's, what are you, in your

00:32:09.335 --> 00:32:09.795 align:center
30s?

00:32:10.776 --> 00:32:11.557 align:center
You got a young guy over

00:32:11.617 --> 00:32:11.777 align:center
here.

00:32:12.017 --> 00:32:13.679 align:center
He's diagnosed with piriformis and gluteus

00:32:13.699 --> 00:32:14.800 align:center
medius syndrome.

00:32:16.830 --> 00:32:18.232 align:center
struggling to stand on one foot,

00:32:18.292 --> 00:32:19.894 align:center
put clothes on, and run long

00:32:19.934 --> 00:32:21.737 align:center
distances without a flare-up.

00:32:22.698 --> 00:32:23.820 align:center
And his question is, what three

00:32:23.860 --> 00:32:25.823 align:center
exercises or stretches would I most

00:32:25.903 --> 00:32:26.364 align:center
recommend?

00:32:26.925 --> 00:32:28.347 align:center
I've heard both stretching and strengthening,

00:32:28.407 --> 00:32:30.209 align:center
those areas are equally as important.

00:32:30.710 --> 00:32:31.752 align:center
I would not stretch it at

00:32:31.832 --> 00:32:32.833 align:center
all, personally.

00:32:33.454 --> 00:32:35.397 align:center
I would focus on exercises to

00:32:35.577 --> 00:32:36.058 align:center
strengthen.

00:32:37.500 --> 00:32:38.461 align:center
The hip pain solution is a

00:32:38.541 --> 00:32:39.383 align:center
great program.

00:32:40.284 --> 00:32:42.026 align:center
As a whole, it's gonna incorporate

00:32:43.769 --> 00:32:44.590 align:center
maybe 40.

00:32:44.840 --> 00:32:47.903 align:center
plus exercises progressed over multiple phases

00:32:48.484 --> 00:32:49.565 align:center
so that would be something that

00:32:49.845 --> 00:32:51.387 align:center
you might want to do though

00:32:51.407 --> 00:32:53.629 align:center
that would be my best solution

00:32:53.989 --> 00:32:56.051 align:center
but you're asking top three exercises

00:32:57.052 --> 00:32:59.775 align:center
for you piriformis i would just

00:33:00.216 --> 00:33:04.160 align:center
do the the tight piriformis routine

00:33:04.380 --> 00:33:06.122 align:center
on youtube i've got a youtube

00:33:06.142 --> 00:33:07.543 align:center
video we'll put a link down

00:33:07.623 --> 00:33:09.605 align:center
below i'll just put a note

00:33:09.645 --> 00:33:12.788 align:center
here for us to put the

00:33:12.848 --> 00:33:14.530 align:center
link in when we post this

00:33:14.410 --> 00:33:16.293 align:center
Episode up, but you can also

00:33:16.433 --> 00:33:18.276 align:center
go to the precision movement YouTube

00:33:18.296 --> 00:33:19.898 align:center
channel search piriformis and you'll see

00:33:19.938 --> 00:33:21.721 align:center
the one with the millions of

00:33:21.781 --> 00:33:23.483 align:center
views and and you want to

00:33:23.523 --> 00:33:26.067 align:center
do that one that'll include exercises

00:33:26.107 --> 00:33:28.691 align:center
there to strengthen the muscle and

00:33:28.731 --> 00:33:30.974 align:center
Hopefully to restore the stability because

00:33:30.994 --> 00:33:31.915 align:center
if you can't stand on one

00:33:31.955 --> 00:33:34.239 align:center
foot to put clothes on you're

00:33:34.259 --> 00:33:34.980 align:center
definitely not gonna be able to

00:33:35.020 --> 00:33:37.543 align:center
run long distances and You need

00:33:37.603 --> 00:33:37.984 align:center
strength.

00:33:38.645 --> 00:33:40.067 align:center
You need those muscles working better.

00:33:40.748 --> 00:33:42.150 align:center
You don't need more

00:33:42.470 --> 00:33:44.233 align:center
Length you don't need to stretch

00:33:44.773 --> 00:33:46.556 align:center
because you've already got an instability

00:33:46.616 --> 00:33:46.777 align:center
there.

00:33:47.217 --> 00:33:48.920 align:center
So stretching will just add to

00:33:49.120 --> 00:33:53.507 align:center
instability, especially when you're reporting

00:33:53.567 --> 00:33:53.707 align:center
these

00:33:53.767 --> 00:33:56.531 align:center
types of symptoms, so There you

00:33:56.551 --> 00:33:57.112 align:center
go, Dylan.

00:33:57.333 --> 00:33:58.314 align:center
You could find what you need

00:33:58.414 --> 00:34:00.237 align:center
on YouTube I really suggest you

00:34:00.277 --> 00:34:01.479 align:center
do the hip pain solution program

00:34:01.539 --> 00:34:03.562 align:center
because it's more comprehensive and progressive

00:34:03.642 --> 00:34:03.943 align:center
and better.

00:34:04.363 --> 00:34:07.087 align:center
You'll just hit more to restore

00:34:07.127 --> 00:34:08.910 align:center
proper function but

00:34:09.230 --> 00:34:10.312 align:center
You can start with the YouTube

00:34:10.332 --> 00:34:11.675 align:center
video and the little routine there.

00:34:12.296 --> 00:34:13.619 align:center
The routine is also in ROM

00:34:13.679 --> 00:34:14.461 align:center
Coach, so you can find it

00:34:14.481 --> 00:34:14.761 align:center
in there.

00:34:15.763 --> 00:34:17.627 align:center
All right, Ask Coachee is clean.

00:34:17.767 --> 00:34:18.569 align:center
Wow, that feels good.

00:34:18.890 --> 00:34:19.972 align:center
I've had a little backlog for

00:34:20.012 --> 00:34:20.292 align:center
a while.

00:34:20.854 --> 00:34:22.477 align:center
So thank you for joining me

00:34:22.537 --> 00:34:22.978 align:center
here today.

00:34:22.998 --> 00:34:25.122 align:center
I hope I've helped you out

00:34:25.182 --> 00:34:26.124 align:center
and you learned something new.

00:34:27.467 --> 00:34:28.950 align:center
Whatever you do, keep moving.