Common Muscular Weaknesses • Hacker News Board

Re: Common Muscular Weaknesses

#11

Post by alboy » Wed, May 22, 2019, 5:07 PM UTC

ohaideredevs wrote: post #5

raghuinc wrote: post #4

Earlier quoted context omitted.

Wont a good trainer dig it out, to some extent? As an aside, exrx is my go to site for no frills "non-bro-science" advice. They back it with simple old-fashioned gifs for each exercise.

Yet their gif of a stiff-legged deadlift has the lifter bending his back. Most fitness trainers went through a crappy class/college program and know less about fitness than the average fitness bro, let alone anything about muscle imbalances. At least, in my experience from paying a couple.

> Yet their gif of a stiff-legged deadlift has the lifter bending his back.

Can't really blame him, it must be hard enough already to keep his balance in those running shoes.

Re: Common Muscular Weaknesses

#12

Post by devinplatt » Wed, May 22, 2019, 5:09 PM UTC

AlexMuir wrote: post #6

i highly recommend AthleanX YouTube videos. This guy really knows his stuff and there’s a back catalog to keep you going for years!

Also: Mike Reinold, Eric Cressey, Tony Gentilcore, and Bret Contreras.

R/BodyWeightFitness has taught me a lot too. They have a wiki with great tips on how to regress exercises to your actual level and then progress them as you get stronger to have good form.

Re: Common Muscular Weaknesses

#13

Post by ohaideredevs » Wed, May 22, 2019, 5:09 PM UTC

natejenkins wrote: post #10

ohaideredevs wrote: post #7

Earlier quoted context omitted.

I had IT band and hamstring attachment tendinitis. I went to the best orthopedic doctor in the city. I explained my symptoms very clearly. He did identify the IT band tendinitis and walked out of the room. I had to catch him "after the appointment" to ask him why the back of my knee hurts then. He THEN did additional tests and identified the other source of the problem. This is my experience, always. At best, the doc…

Did you manage to heal the IT band tendinitis and if so, what did you do?

https://www.verywellfit.com/thmb/cy7HrWq1zrKCGwQtQQjGbAG46PY...

https://i.ytimg.com/vi/lsvCMffkmKM/maxresdefault.jpg

https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images...

All for 3x45s holds. Don't overdo it to the point where you are sore from stretching.

I also stretched my hamstrings and hip flexors. I do believe that it's all related. Specifically, I know that hip flexor tightness and weak glutes can put more strain on the IT band.

You can strengthen glutes with planks, glute bridges, and step ups.

Re: Common Muscular Weaknesses

#14

Post by wespiser_2018 » Wed, May 22, 2019, 5:10 PM UTC

I've been working a 5x5 barbell program, which has me squat 3 times a week, for the last year. I've never felt stronger, or faster in my life! (I'm 32). Exercise has had a very positive effect on my feeling of wellbeing, and I am glad to see that the big 5: bench press, shoulder press, row, squat, and deadlift, at least address the major sources of muscle weakness!

I would strongly recommend anyone interested in lifting to try a program like StrongLifts, or one of the alternatives, by themselves or with the help of a trained professional!

Re: Common Muscular Weaknesses

#15

Post by jtdev » Wed, May 22, 2019, 5:11 PM UTC

ohaideredevs wrote: post #7

lm28469 wrote: post #3

Earlier quoted context omitted.

> I really wish there were places that could legitimately analyze muscle imbalances and suggest corrective exercises. I think what you're looking for is a physiotherapist's office. Somehow we now expect to find everything on internet or apps, and avoid human interactions &c. The truth is some things need in-person expertise and advices given by experts.

I had IT band and hamstring attachment tendinitis. I went to the best orthopedic doctor in the city. I explained my symptoms very clearly. He did identify the IT band tendinitis and walked out of the room. I had to catch him "after the appointment" to ask him why the back of my knee hurts then. He THEN did additional tests and identified the other source of the problem. This is my experience, always. At best, the doc…

Yup, as is evidenced by the opioid genocide... I mean epidemic. I do know some exceptional doctors, but WTF happened to cause so many to forget the hippocratic oath?

Re: Common Muscular Weaknesses

#16

Post by k__ » Wed, May 22, 2019, 5:15 PM UTC

wespiser_2018 wrote: post #14

I've been working a 5x5 barbell program, which has me squat 3 times a week, for the last year. I've never felt stronger, or faster in my life! (I'm 32). Exercise has had a very positive effect on my feeling of wellbeing, and I am glad to see that the big 5: bench press, shoulder press, row, squat, and deadlift, at least address the major sources of muscle weakness! I would strongly recommend anyone interested in lift…

I did this too for a few years, somehow I only feel the DL and SQ in my lower back. My "core" seems pretty much unaffected.

Re: Common Muscular Weaknesses

#17

Post by ryanmarsh » Wed, May 22, 2019, 5:17 PM UTC

ohaideredevs wrote: post #2

I really wish there were places that could legitimately analyze muscle imbalances and suggest corrective exercises. The internet only works for the most common ones, such as pelvic tilt, and sometimes you mis-diagnose yourself. A lot of the "great" information online is bro-science, and doctors generally don't care at all, so neither is optimal. P.S. The military uses fancy position sensors to track muscle imbalances…

Meh, I've used that system. It's no better than a well trained physio.

The problem is finding a physio that's worth a shit. I've dealt with serious injuries and complications (and recovered) over many years and I can tell you that most of the physios, chiros, trainers, and acupuncturists are no more useful than YouTube and some are even counter productive.

My best advice is to just line up the physios and work your way through them one by one until you find one that really knows their science and has intuition. You can and should expect immediate progress. If it's two steps forward and one step back you've got the wrong help. I've found that the practitioners who really understand how to help you make immediate and steady progress. Relapses are a sign that your issues are not being properly addressed. Take this advice with a grain of salt, it's from my own painful experience over several decades of sports injuries.

Re: Common Muscular Weaknesses

#18

Post by User23 » Wed, May 22, 2019, 5:18 PM UTC

ohaideredevs wrote: post #2

I really wish there were places that could legitimately analyze muscle imbalances and suggest corrective exercises. The internet only works for the most common ones, such as pelvic tilt, and sometimes you mis-diagnose yourself. A lot of the "great" information online is bro-science, and doctors generally don't care at all, so neither is optimal. P.S. The military uses fancy position sensors to track muscle imbalances…

A properly trained massage therapist can do this for you. However you probably won’t find one at your local $49 massage factory. Search for “integrated manual therapy” or “orthopedic massage” along with some talk of sports or athletes. Be aware there is a ton of woowoo magical thinking in the field, but there really are practitioners who can identify weak firing patterns and suggest corrections.

Re: Common Muscular Weaknesses

#19

Post by Infernal » Wed, May 22, 2019, 5:19 PM UTC

jtdev wrote: post #15

ohaideredevs wrote: post #7

Earlier quoted context omitted.

I had IT band and hamstring attachment tendinitis. I went to the best orthopedic doctor in the city. I explained my symptoms very clearly. He did identify the IT band tendinitis and walked out of the room. I had to catch him "after the appointment" to ask him why the back of my knee hurts then. He THEN did additional tests and identified the other source of the problem. This is my experience, always. At best, the doc…

Yup, as is evidenced by the opioid genocide... I mean epidemic. I do know some exceptional doctors, but WTF happened to cause so many to forget the hippocratic oath?

Can't help but point out that your misspelling of Hippocratic made it more similar to hypocrisy, which is ironic to say the least.

Re: Common Muscular Weaknesses

#20

Post by goostavos » Wed, May 22, 2019, 5:19 PM UTC

wespiser_2018 wrote: post #14

I've been working a 5x5 barbell program, which has me squat 3 times a week, for the last year. I've never felt stronger, or faster in my life! (I'm 32). Exercise has had a very positive effect on my feeling of wellbeing, and I am glad to see that the big 5: bench press, shoulder press, row, squat, and deadlift, at least address the major sources of muscle weakness! I would strongly recommend anyone interested in lift…

Just as a minor complaint, "Stronglifts" is just Mark Rippetoe's intermediate program lifted directly from his Starting Strength book and shamelessly rebranded.

If people are just getting into lifting, you can't do better than Starting Strength[0] for background info and mechanics on the main lifts.

[0] https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook...