@hjluks I've just reintroduced strength training. I'm still running through it but have had to reduce mileage significantly. However heavy weights seem to cause more pain so I'm back to lighter weights and regular massage.
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Carly Edwards
718 posts
Carly Edwards
@CEdwards1701
fell runner/sports massage therapist who loves nature and playing the guitar to my border collies.
Katılım Mart 2022
49 Takip Edilen54 Takipçiler
The problem is almost always the gluteal tendons — the gluteus medius and minimus — not the bursa.
Think of it like the rotator cuff in the shoulder. The bursa gets irritated, but it's reacting to what's happening next door.
Both can hurt without a tear. Both can show tears on imaging and cause no pain. Both respond to progressive loading — not rest.
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Pain on the outside of your hip is one of the most common problems I see in my practice.
Walkers get it. Runners get it. People who've never been to a gym get it.
For decades, we called it bursitis and injected it. We were treating the wrong thing.
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@Oceanbreeze473 Yes my grandad . My mums dad. He used to give me a can of lager everytime I visited from being about 12
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Be honest, did you grow up with alcoholism in your family?
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@PandysPlace @bboyfriendsrry Exactly. It could be snowing next week
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@bboyfriendsrry In the UK, you need to enjoy EVERY sunny day!
We dont get that many 🤣🤣
It'll probably be raining soon.
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british people are so funny it’s 17° for one day and we’re walking around in t-shirts with ice creams
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You dont need a running club, a running track. You just need determination and someone who will always help you when things aren't going to plan. Thank you to @j_ashworth656 for his continued guidance and support. It can get lonely when niggles come along.
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@LydiardsWay This podcast is amazing. Since wearing more cushioned running shoes I've developed knee issues, hip pain and lower back pain. I am definitely doing to make strength a big component of my training this year and moving back to a shoe with no more than a 6mm heel drop.
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Most runners neglect their feet. I took mine for granted to the point where movement ceased. Agonising pain daily. Unable to walk in the mornings. Nagging pain throughout the day. You have to undo things to create the tipping point for freedom. It's real work.
Dr Rangan Chatterjee@drchatterjeeuk
Your feet are one of the most routinely neglected parts of the body... so do you know how healthy your feet really are? In today’s new episode of my Feel Better, Live More podcast, I’m joined by leading global expert in foot mechanics, Dr Courtney Conley. She explains why focusing on proper foot function can have a HUGE downstream effect on our overall mobility and health. According to Courtney, walking well and taking care of our feet can not only reduce pain throughout the body, but also help prevent injury and even support longevity. Throughout our conversation, she shares the simple and effective things you can start doing today. When we begin to think about movement from the ground up, from heel to toe, it can genuinely transform the way we move and feel. If we get the foundations right, the rest can follow. Hear more on the secret power of foot health in episode 629 of my 'Feel Better, Live More' podcast🎧
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@Alan_Couzens P.s dogs get 2 hours exercise per day but my partner does 1 walk and I do the other. Meet Betty and rusty ❤️
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@Alan_Couzens Thank you @Alan_Couzens thankfully i dont need to worry about this. Wake up walk dogs for an hour, run for an hour. Work and have around 5/6 hours on my feet as a sports therapist. Stand on my breaks whilst having my coffee. Go home 1 hour strength/mobility. 1 hour tv then bed
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"But I can't work and walk" 🚶
You can do some types of work and walk.
Here's how your 6 hours of movement each day breaks down...
1/ Get to work each day (or at least some of the way to work each day) under your own power - bike commute, walk etc. (~2 hours) 🚴
2/ Every ~2hrs - after 90 min of focused work, get up and move for 30 min - this could be a recovery break outside (ideal), it could be a walking lunch break, it could be a walking meeting, it could be less focused work on your walking pad (return emails with talk-to-text etc.) 💻🚶
3/ Get a dog and walk it. 🐶
Badabing! A hunter-gatherer level of movement each day without losing your job!
Alan Couzens@Alan_Couzens
"How on earth can a white-collar worker get 6hrs of movement per day?" Easy - Standup Desk + Walking Pad. Boss won't let you get a Standup Desk + Walking Pad? Find another job. Your health is too important.
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@LydiardsWay 10 miles today felt like a grind. But through the discomfort of fighting the wind I told myself surely this has got to pay off.
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Don't know about you, but I've found this week tough. Been getting out there, but it feels a lot like going through the motions. Its not insta....it's real.
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@Alan_Couzens LT1 = 155 LT2 = 173. I'm hoping this means I'm ok 👍
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One key indicator that your aerobic system is not strong:
The gap between your first and second threshold says a lot...
If yours is 30bpm or more, it's saying "slow the F down!"
More in this #MADcrew forum thread...
forum.madcrew.app/t/that-gap-bet…
oldandfast@old_and_fast
@Alan_Couzens what metrics can tell you if you aerobic system is so strong?
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@Alan_Couzens Thank you for your posts @Alan_Couzens. That's the road i'm currently going down. I'm ignoring the texts asking me to go to track etc. The iniury bench is lonely and I've spent enough time on it. Thanks for the reminder. Base work then steady, then hill sprints, finally speed.
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"Base work" =
1/ Racking up full heartbeats. 🫀
2/ Racking up slow-twitch muscle contractions. 💪
3/ Spending time at your current fat max. 🔥
The less developed you currently are in any of the above, the easier your base work needs to be.
brianward@blward15
@Alan_Couzens What definition do you use for "base work?" Is it anything below LT1 or below LT2? or another metric?
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@LydiardsWay I understand its more necessary over the winter but in the summer grass/trails should be used more.
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@CEdwards1701 If we could do the workout on grass or softer surfaces we would....if we wanted some key info and a few were getting together, we'd go to the track. Imo track is used too much.
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Hope you find some nature today! The artificial has its place, but it must know its place.
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@Dodders75 @LydiardsWay A good friend of mine warms up with the group but never does the sessions with the group. She trains on her own on the grass or trails. She's in her very late 40's and is beating the younger track runners on 3k track races. She struggles with hip and back issues on the track.
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@LydiardsWay @CEdwards1701 I disagree here. I used to do two track sessions a week in the summer, and saw these as essential for winning at middle distance races (up to 10k). But it depends on how injury prone you are. I wasn't, but those that are, should look to trail or grass. Consistency is the key.
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@LydiardsWay Well done. 2 hours is the benchmark. I'm still very tired from running 16 x 400 on the track on Tuesday. With hindsight 40 miles per week and a long run of 90 mins doesn't create the sponge to help offset the fatigue. Its all a learning curve. More base and strides needed.
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Got the 2 hours in today. That's the only stat I've got. It was tough at points. But 2 hours is my gold standard, so it's a win. Hope you got some time in.
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@SageOfEchoes @Brady_H @stevemagness The person who looks like she does zero exercise. I think I'll listen to @stevemagness
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Here's the truth:
For older women for health, there's a lot of talk of "avoid" easy/moderate training, go all in on high intensity.
It's nonsense. Training principles don't magically change.
You shouldn't avoid anything. It all works. But you still need an aerobic foundation.
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@Iceman_Hof I can certainly say that I seem to have more crohn's flare ups when I'm stressed/rundown. The key for me is balance. It can be stress in the body and the mind which causes the flare ups.
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Crohn’s disease, cancer, depression, arthritis, asthma, and bipolar
disorder...
They are all caused by deregulation of our immune, endocrine,
and hormonal systems through uncontrolled inflammation.
This is what happens to inflammation when you step into the cold:
• Pro-inflammatory signals (IL-6) go down.
• Anti-inflammatory signals (IL-10) are boosted.
• Heat shock proteins are triggered — they stabilize damaged proteins that are involved in pro-inflammatory signaling pathways.
Together, these mechanisms mitigate inflammation-related issues and optimize the immune response.
Your body learns to adapt instead of overreacting.
Ready to take the first step together?
15 seconds of cold water at the end of your shower is all you need to get started.
Start small. Build up gradually. Let it become your everyday practice.
Get your 20-days progress sheet here: ow.ly/tyaN50XTkQ0
Print it, track your cold exposure, and celebrate every small win. 💪
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@Alan_Couzens People will tell themselves all kinds of tales just to justify their laziness.
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Reposting because everybody needs some comic relief on a Tuesday...
You're welcome.
Greg O'Gallagher@gregogallagher
Cardio doesn’t matter. It takes many years to become strong. But u can build great stamina in 8-12 weeks. So skip cardio. But never ever skip lifting heavy
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@joeyboo007 I worked on a fruit and veg stall on a Saturday whilst in high school. Left school and worked full time. I was told that I would need to contribute towards the house and I did. I bought my own first car. I've never had handouts and never expected anything.
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Some snotty bitch asked me how can I let my 16-year-old daughter work in a pizza place?
Mate, when I was 16, I was waiting tables at 12 o’clock at night in my uncles wine bar
I’ve never not worked.
Kids need to know the value of money,the only way they do that is by earning it.
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@Stopworkplacebu Exactly. As long as you have your values who cares.
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Being disliked by toxic people is the #1 sign you’re winning in life.
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