Ask an Exercise Science major anything

[enfltkfkd01]

Hey, so i have a question about the valsalva maneuver.
from what I can find, it's tightning the core to increase intra abdominal pressure, and the cue is to push out while inhaling. that seems to me like it will ignore, or at least inhibit the use of transverse abdominis, since the main function of it is to cinch. I've seen in a single source that you are to flex TVA, but also think of it as pushing out so you'd have an opposing force to keep the walls tight, in the end nobody seem to really talk about TVA with valsalva. What are your thoughts on that?

[Farley1324]

Hey, so i have a question about the valsalva maneuver.
from what I can find, it's tightning the core to increase intra abdominal pressure, and the cue is to push out while inhaling. that seems to me like it will ignore, or at least inhibit the use of transverse abdominis, since the main function of it is to cinch. I've seen in a single source that you are to flex TVA, but also think of it as pushing out so you'd have an opposing force to keep the walls tight, in the end nobody seem to really talk about TVA with valsalva. What are your thoughts on that?

Push out? No, not really.

It's a very natural thing that virtually everybody will do without thinking or being told. Walk up to something really heavy, like a car you're trying to help push out of the road when it died, you'll probably do it and do it right without even realizing.

Take a big breathe and hold it forcefully against a closed glottis.

Some phrase it as, take a breathe and brace for a punch to the stomach.

[y0lked]

Is it okay to take NSAID such as ibuprofen for such a long time (4 weeks) ? Usually I get side effects like nausea after 3-4 days.

BTW, is it possible to have posterior and anterior shoudler impingement at the same time?

Yes its perfectly fine (I am not a doctor and this is not medical advice) however, NSAIDS are relatively safe. Are you taking them with food?

Posterior shoulder impingement is very rare, and probably would not be able to occur simultaneously. The shoulder socket does very well at keeping the humerus from moving posteriorly. Most AC separations and shoulder dislocations occur when the humerus moves too far into shoulder flexion in combination with some elevation. Only ligaments joining from the scapula to the clavicle, which prevent the humerus from coming out of the socket anteriorly. Where as, the glenoid cavity and acromial process an prevent the humerus from moving posteriorly much better.

Impingement is when we have a tendon that gets trapped and squeezed due to weakness. This weakness then allows for improper alignment/function of the joint. If you were to have a posture deficit, one muscle would be overactive and its antagonist would be under active. One would be stretched while the other would be shortened. So to have both impingements at the same time.... some serious posture issues would have to be going on. This propably would only be able to come from a serious laxation at the joint from a traumatic injury.

Why do you feel like you could have both impingements?

[y0lked]

Hey, so i have a question about the valsalva maneuver.
from what I can find, it's tightning the core to increase intra abdominal pressure, and the cue is to push out while inhaling. that seems to me like it will ignore, or at least inhibit the use of transverse abdominis, since the main function of it is to cinch. I've seen in a single source that you are to flex TVA, but also think of it as pushing out so you'd have an opposing force to keep the walls tight, in the end nobody seem to really talk about TVA with valsalva. What are your thoughts on that?

Its simple, the valsalva maneuver is simply the depression of the diaphragm. Muscles react to stretch. When we depress the diaphragm we actually cue the core muscles to contract, tva included.

This effect causes the erectors and flexors of the trunk to contract simultaneously. When this occurs we have a strong body.

If, instead, you were to breathe out while doing the eccentric portion of a lift you would get muscle relaxation. If a core muscle were needed, and not flexed at the time, that contraction may not occur fast enough to stabilize and injury can occur. (An average person takes about .1-.2 seconds to actually recruit a muscle).

[y0lked]

Push out? No, not really.

It's a very natural thing that virtually everybody will do without thinking or being told. Walk up to something really heavy, like a car you're trying to help push out of the road when it died, you'll probably do it and do it right without even realizing.

Take a big breathe and hold it forcefully against a closed glottis.

Some phrase it as, take a breathe and brace for a punch to the stomach.

Thanks for the laymans response.... I think we will keep the science rolling in this thread tho.

Please refrain from posting in this thread unless you have a question. If you would like to voice your opinion feel free to create your own thread. Thanks.

[Farley1324]

Thanks for the laymans response.... I think we will keep the science rolling in this thread tho.

Please refrain from posting in this thread unless you have a question. If you would like to voice your opinion feel free to create your own thread. Thanks.

Can do.

I just click on new posts to sub'd threads and go with what's there...don't usually remember (or need to remember) what thread I'm in.

I'll just unsubscribe to KISS

[supramax]

... Please refrain from posting in this thread unless you have a question. If you would like to voice your opinion feel free to create your own thread. Thanks.

What if someone disagrees with your advice? Are you the be all and end all of exercise knowledge?

[HeMB]

Yes its perfectly fine (I am not a doctor and this is not medical advice) however, NSAIDS are relatively safe. Are you taking them with food?

Posterior shoulder impingement is very rare, and probably would not be able to occur simultaneously. The shoulder socket does very well at keeping the humerus from moving posteriorly. Most AC separations and shoulder dislocations occur when the humerus moves too far into shoulder flexion in combination with some elevation. Only ligaments joining from the scapula to the clavicle, which prevent the humerus from coming out of the socket anteriorly. Where as, the glenoid cavity and acromial process an prevent the humerus from moving posteriorly much better.

Impingement is when we have a tendon that gets trapped and squeezed due to weakness. This weakness then allows for improper alignment/function of the joint. If you were to have a posture deficit, one muscle would be overactive and its antagonist would be under active. One would be stretched while the other would be shortened. So to have both impingements at the same time.... some serious posture issues would have to be going on. This propably would only be able to come from a serious laxation at the joint from a traumatic injury.

Why do you feel like you could have both impingements?

Yes, I am taking the NSAIDs with food.

I thought about having both impingements because recently I have started to notice a little of anterior shoulder impingement symptoms (sharp pain) and started to do more external rotations with bands and just stretches. I think I did them too religiously and too much, as it started to hurt in the posterior shoulder after a while, although differently (more of a dull pain).

Hence, this implied to me that the excessive external rotations of all kinds somehow have started to develop posterior impingement.

But as you say it is very rare, it should be something different (maybe just too much volume)

[Tekkion]

Ask away. This thread will be nice for any basic or advanced questions as well as help me develop my knowledge and proficiency in my field.

background in:
biomechanics
kinesiology
exercise physiology
athletic injuries
all kinds of workout programming as well as advanced courses in nutrition

go!

edit: also, anything I feel is interesting i might throw in this thread.

I'm not overweight but I'm very out of shape.

I haven't ever been involved with sports, interested in bodybuilding or have ever had a consistent exercise routine.

I've been struggling with a crooked spine, asthma and bad knees my whole life.

My goal is get rid of some man boobs, manage back pain and generally get back in shape.

Recently I've been researching specific exercises I can do at home without any heavy equipment and wanted an opinion on what I came up with.

So far I've come up with a 3 day rotation of the following exercises:
1st day: 30 mins of yoga
2nd day: 30 mins of push ups
3rd day: 30 mins jumping rope

Thanks for any opinions and suggestions.

[y0lked]

What if someone disagrees with your advice? Are you the be all and end all of exercise knowledge?

This is a sticky and heavily moderated thread. I think that says enough.

[BS57]

Can a muscle (group, quads in this instance) be so atrophied, it is beyond growth significant enough to match the opposing/same muscle(s)?

TIA!

[y0lked]

Yes, I am taking the NSAIDs with food.

I thought about having both impingements because recently I have started to notice a little of anterior shoulder impingement symptoms (sharp pain) and started to do more external rotations with bands and just stretches. I think I did them too religiously and too much, as it started to hurt in the posterior shoulder after a while, although differently (more of a dull pain).

Hence, this implied to me that the excessive external rotations of all kinds somehow have started to develop posterior impingement.

But as you say it is very rare, it should be something different (maybe just too much volume)

Fixing posture can be painful sometimes. When a muscle is chronically stretched and "turned off" it becomes weak. When we train it and force it to do its job again, soreness develops. Right now you're training a weak external rotator, and it then returns to optimal length instead of chronically stretched. Over time the external rotators will be strong enough, and less stretched to create the proper posture.

If you get nauseous from the NSAIDS, I would take them until you reach an intolerable state. Then go off them until the effect subsides so that you can return to them.

[y0lked]

I'm not overweight but I'm very out of shape.

I haven't ever been involved with sports, interested in bodybuilding or have ever had a consistent exercise routine.

I've been struggling with a crooked spine, asthma and bad knees my whole life.

My goal is get rid of some man boobs, manage back pain and generally get back in shape.

Recently I've been researching specific exercises I can do at home without any heavy equipment and wanted an opinion on what I came up with.

So far I've come up with a 3 day rotation of the following exercises:
1st day: 30 mins of yoga
2nd day: 30 mins of push ups
3rd day: 30 mins jumping rope

Thanks for any opinions and suggestions.

If you're an absolute beginner then there are a couple ways to go about getting started.

1) You can do anything in the exercise category for a consistent amount of time and get some results. So the the plan you've created can certainly work. This would be the slow approach.

2) You can get started with an introduction to weight lifting routine that focuses on training the large muscles with correct technique of the main movements.

3) You can immediately get started on a beginner routine.

The choice is yours. Whichever direction you desire to go in, i can assist.

[y0lked]

Can a muscle (group, quads in this instance) be so atrophied, it is beyond growth significant enough to match the opposing/same muscle(s)?

TIA!

Can you be more specific? Im not sure what "matching the opposing/same muscles" means...

[BS57]

Can you be more specific? Im not sure what "matching the opposing/same muscles" means...

Sorry, was trying to keep short.

Right quad roughly 2" (probably slightly more) smaller diameter than left. I'm over 60, been this way as a teen, though not quite as bad. I've ridden a bike, many times 50+ miles/day, lifted (20 years ago), and the closest I could get my right leg to match the left was about 1.5" smaller.

Had a total knee replacement about 8 years ago, didn't go well, not did PT (2x). This magnified the problem to where I am today.

Be nice to gain some muscle mass back into the right quad area, if possible.

Again, thanks!

[y0lked]

Sorry, was trying to keep short.

Right quad roughly 2" (probably slightly more) smaller diameter than left. I'm over 60, been this way as a teen, though not quite as bad. I've ridden a bike, many times 50+ miles/day, lifted (20 years ago), and the closest I could get my right leg to match the left was about 1.5" smaller.

Had a total knee replacement about 8 years ago, didn't go well, not did PT (2x). This magnified the problem to where I am today.

Be nice to gain some muscle mass back into the right quad area, if possible.

Again, thanks!

Wow thats a very long history. The knee replacement has a lot to do with it. Do you have a strength imbalance? Do you favor one leg over the other? Have you done single leg exercises?

[BS57]

Wow thats a very long history. The knee replacement has a lot to do with it. Do you have a strength imbalance? Do you favor one leg over the other? Have you done single leg exercises?

Initially (age of 12) I was told I'd torn all the ligaments/tendons in my knee. This wasn't actually "diagnosed" until roughly 2 weeks after the fact (Dr initially claimed it was a bad sprain). Hence, 1st surgery.

In my (early/mid) 40's, I'd taken a proactive approach to my general fitness, which included the biking and weightlifting. At that time (aside from compound lifts) I had a cable machine which allowed me to do single-leg extensions and curls. That was the time I came closest on "matching" leg/quad size (left to right). This lasted until I was in an MVA (lifted 4-5 years), which put a halt to things. Without going into more detail, this accident really had no direct effect on the leg.

Yes, I've favored my left (good) leg most of my life, though it didn't affect my stride, until following TKR. It was so bad I would develop a thick callous on my left (good leg) heel, I guess simply from coming down hard on it, in effort to get off my "bad" leg ASAP. I was told after my TKR, the reason I was having so much trouble with PT, was due to all the scar-tissue in my knee from previous surgeries.

Yes, you read that right. Knee full of scar tissue, surgeon was "in there" for knee replacement, and evidently just left scar tissue "as is".

I've actually fallen a couple times, bending that knee further than it's ever bent. I was borderline throwing-up and passing out from the pain. It was painful for a couple days, but actually improved my mobility I believe. I've since been doing some myofascial release on it, and other areas/muscles, which has really been beneficial. Currently I can go about 10* past 90* with the knee, before it feels like someone is trying to remove my patella. I also now have that "gravel" sound, as I did prior to TKR.

I've debated on getting another cable solution for leg isolation movements, but was told by another here I shouldn't do extensions with the knee replacement. I've been getting to the point of concentrating back on my "bad" leg, as I've been on a full body program for 5-6 months now, and have made some all-over improvements.

Sorry for being so long, and while I mainly wondered if there was a possibility I could regain a decent percentage of lost muscle mass, I'm more than willing to hear anything related, and direction you have to offer.

Thanks again!

ETA: Not sure if it matters, but I was told (as an adult) that in my younger years I'd had Osgood-Schlatters Disease, which was never treated.

Taken Oct 1



"Line" around patella is scar from muscle biopsy. What they claimed to be a tumor, was an overdeveloped muscle. Yes, where I lived lacked good Orthopedic Drs.

[Tekkion]

If you're an absolute beginner then there are a couple ways to go about getting started.

1) You can do anything in the exercise category for a consistent amount of time and get some results. So the the plan you've created can certainly work. This would be the slow approach.

2) You can get started with an introduction to weight lifting routine that focuses on training the large muscles with correct technique of the main movements.

3) You can immediately get started on a beginner routine.

The choice is yours. Whichever direction you desire to go in, i can assist.

I'm intrigued.

What would you propose as an alternative?

[KMShep]

When would you say people (people that go to the gym 5-7 day a week) develope perfect form? I’ve told using lighter weights helps, but I generally use heavier weights.

[Vampirelol]

How do I break down a tennis ball sized ball of scar tissue in/on my glute

[y0lked]

Initially (age of 12) I was told I'd torn all the ligaments/tendons in my knee. This wasn't actually "diagnosed" until roughly 2 weeks after the fact (Dr initially claimed it was a bad sprain). Hence, 1st surgery.

In my (early/mid) 40's, I'd taken a proactive approach to my general fitness, which included the biking and weightlifting. At that time (aside from compound lifts) I had a cable machine which allowed me to do single-leg extensions and curls. That was the time I came closest on "matching" leg/quad size (left to right). This lasted until I was in an MVA (lifted 4-5 years), which put a halt to things. Without going into more detail, this accident really had no direct effect on the leg.

Yes, I've favored my left (good) leg most of my life, though it didn't affect my stride, until following TKR. It was so bad I would develop a thick callous on my left (good leg) heel, I guess simply from coming down hard on it, in effort to get off my "bad" leg ASAP. I was told after my TKR, the reason I was having so much trouble with PT, was due to all the scar-tissue in my knee from previous surgeries.

Yes, you read that right. Knee full of scar tissue, surgeon was "in there" for knee replacement, and evidently just left scar tissue "as is".

I've actually fallen a couple times, bending that knee further than it's ever bent. I was borderline throwing-up and passing out from the pain. It was painful for a couple days, but actually improved my mobility I believe. I've since been doing some myofascial release on it, and other areas/muscles, which has really been beneficial. Currently I can go about 10* past 90* with the knee, before it feels like someone is trying to remove my patella. I also now have that "gravel" sound, as I did prior to TKR.

I've debated on getting another cable solution for leg isolation movements, but was told by another here I shouldn't do extensions with the knee replacement. I've been getting to the point of concentrating back on my "bad" leg, as I've been on a full body program for 5-6 months now, and have made some all-over improvements.

Sorry for being so long, and while I mainly wondered if there was a possibility I could regain a decent percentage of lost muscle mass, I'm more than willing to hear anything related, and direction you have to offer.

Thanks again!

ETA: Not sure if it matters, but I was told (as an adult) that in my younger years I'd had Osgood-Schlatters Disease, which was never treated.

Taken Oct 1



"Line" around patella is scar from muscle biopsy. What they claimed to be a tumor, was an overdeveloped muscle. Yes, where I lived lacked good Orthopedic Drs.

Thank you for the detailed response. Without going crazy in depth here im just going to cut to the chase.

The mobility is the single greatest factor holding your leg development back. The quad has a very large ROM. As knee flexion increases, so does quad activation. Im not a PT so I cant really give you a ton of exercises/stretches to do for increasing ROM for the knee. However, there is a ton of info online elsewhere. Do some research and plan to spend a year or so on increasing that mobility. Let me know how it goes.

[y0lked]

I'm intrigued.

What would you propose as an alternative?

It depends on your gym accessibility. Thats a big factor.

I would say spend 60-90 days working on some mobility and doing bodyweight exercises. Then start on a basic routine that focuses on the main lifts.

Its all based on your personal preference. Whatever you think you're ready for. Let me know and we can put together a plan if you want.

[y0lked]

When would you say people (people that go to the gym 5-7 day a week) develope perfect form? I’ve told using lighter weights helps, but I generally use heavier weights.

The people who develop the best technique spend a solid year working with 8-10 reps on compound lifts, understand some anatomy, watch others and critique themselves on their own lifts. Using mirrors and cameras always help.

[y0lked]

How do I break down a tennis ball sized ball of scar tissue in/on my glute

Go get it scoped by a doctor lol. Scar tissue is tissue that lacks elastin. Elastin is a compound that allows tissue to be stretched and gives it elastic properties.

[BS57]

Thank you for the detailed response. Without going crazy in depth here im just going to cut to the chase.

The mobility is the single greatest factor holding your leg development back. The quad has a very large ROM. As knee flexion increases, so does quad activation. Im not a PT so I cant really give you a ton of exercises/stretches to do for increasing ROM for the knee. However, there is a ton of info online elsewhere. Do some research and plan to spend a year or so on increasing that mobility. Let me know how it goes.

Appreciate your time, and completely understand.

Thanks again!
(rep'd)

[HeMB]

the pain actually is the 'bad' one, not soreness

also, what do you think about doing exercises for legs which do not hurt the tendon?
I tried cardio on stepper machine, leg curls, bulgarian split squats - those are do not aggravate the pain at all. I have not tried anything else, although I shy away from calf exercises.

As a consequence, what is interesting is that I feel the pain when I bend forward to pick up something or I squat down, but only when the bodyweight is distributed more on the balls of the feet rather than midfoot..

[calvinmd]

Which burns more fat faster sprinting or jogging what are your opinions?

[y0lked]

the pain actually is the 'bad' one, not soreness

also, what do you think about doing exercises for legs which do not hurt the tendon?
I tried cardio on stepper machine, leg curls, bulgarian split squats - those are do not aggravate the pain at all. I have not tried anything else, although I shy away from calf exercises.

As a consequence, what is interesting is that I feel the pain when I bend forward to pick up something or I squat down, but only when the bodyweight is distributed more on the balls of the feet rather than midfoot..

Yeah if you can work around it, that can certainly help. However if the pain begins to occur when doing those exercises, I would stop. Tendonitis can get worse. However, if you can do exercises that wont limit you, progress can continue and its possible the tendonitis can go away over time.

[FaIIen]

Sounds like tibialis anterior/proneus longus pain. Very common when always trying to bring the toes upward on one side.

Have you ever had any back pain/injury? Having hips out of alignment can force one leg closer to the ground and then you will need to use tib ant more when walking to prevent tripping yourself.

Also, do you play any sports that might cause you to need to bring your toes to your shin excessively?

Oh look I'm only 3 months late, not bad.

Brief update on the matter: I haven't had any intolerable pain for a few months after I ditched my knee sleeves. I think they were bunching up behind my knee and pressing on the tendon.

But since the issue isn't completely solved, I'll answer the questions you had.

Back pain - yes when I was growing up (about 10 years ago). I got a diagnose for a mild version of Morbus Schauermanns. One of the wedge like vertebrae is closer to the lumbar region, and an other one is higher. (L1 and T2 I think, not sure tho.) Hasn't bothered me since I got into lifting tho. I grew up quite fast at the time and assumed my back muscles were just too weak.

Sure, lower back has always been pretty tight and I can get some pretty nasty pumps if I overreach. Slight APT too, been working on having a neutral spine instead of over extending my lumbar when I squat.

I remember having a special sole when I was a kid, which I think was because one of my legs is slightly longer.

No weird sports, but I can recall several instances when precisely the muscles that pull my toes towards my shins have been super fatigued, almost cramping. I think the last time was after a hike.

[eloah1982]

I’m a beginner. I want to start exercise. I'm 37. What should I do to start productively? Should I start with a personal trainer or just go to Gym and get an ordinary program?