Comments on: On Tendonitis http://www.eatmoveimprove.com/2009/08/on-tendonitis/ Health & Fitness at Their Simplest Thu, 11 Mar 2010 23:35:52 +0000 http://wordpress.org/?v=2.9.1 hourly 1 By: Keith K http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-890 Keith K Sat, 13 Feb 2010 16:32:27 +0000 http://eatmoveimprove.com/?p=42#comment-890 Thank You Steven for your articles and your CF Forum posts...I am day 3 subcromial decompression surgery. Doing some ROM, still very sore. Started back with fishoil yesterday, ice, rest. Have a post op appointment on the Feb 23rd. Will use your advice in search of a good PT. Any other suggestions or comments would be greatly appreciated....Again Thanks! Thank You Steven for your articles and your CF Forum posts…I am day 3 subcromial decompression surgery. Doing some ROM, still very sore. Started back with fishoil yesterday, ice, rest. Have a post op appointment on the Feb 23rd. Will use your advice in search of a good PT. Any other suggestions or comments would be greatly appreciated….Again Thanks!

]]> By: Steven Low http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-724 Steven Low Thu, 04 Feb 2010 01:39:43 +0000 http://eatmoveimprove.com/?p=42#comment-724 If you're having bad problems then at least .5g of EPA+DHA per 10 lbs of body mass. For serious inflammation issues (and especially if you're overweight) then you can go up to .75-1g EPA+DHA. Make sure you're getting enough vitamin K (K2 specifically) in your diet to counter the anti-coagulent effects of the EPA though. Fish oil is reducing inflammation, which in general if there's too much will help improving healing rates significantly. Also, fish oil has lots of other health benefits as well as you know. If you've had some chronic stuff it may not be an inflammation issue (but it's worth trying IMO). Like I said in the article the stuff that is going to benefit you the most is the rest, massage, likely some light stretching and eccentric exercise. When the pain leaves you NEED to work back into it very slowly. I would even go as far to say 1-2 weeks after you have no pain you should start back with <30-40% of your previous routine and see how it feels. Then add maybe 10-15% per week until you're full go again. Any injuries are easy to reaggravate so playing it safe ensures you will hopefully have a big chance of avoiding reaggravating yourself to where you have to take more months off from exercise. If you’re having bad problems then at least .5g of EPA+DHA per 10 lbs of body mass. For serious inflammation issues (and especially if you’re overweight) then you can go up to .75-1g EPA+DHA. Make sure you’re getting enough vitamin K (K2 specifically) in your diet to counter the anti-coagulent effects of the EPA though.

Fish oil is reducing inflammation, which in general if there’s too much will help improving healing rates significantly. Also, fish oil has lots of other health benefits as well as you know.

If you’ve had some chronic stuff it may not be an inflammation issue (but it’s worth trying IMO). Like I said in the article the stuff that is going to benefit you the most is the rest, massage, likely some light stretching and eccentric exercise.

When the pain leaves you NEED to work back into it very slowly. I would even go as far to say 1-2 weeks after you have no pain you should start back with <30-40% of your previous routine and see how it feels. Then add maybe 10-15% per week until you're full go again.

Any injuries are easy to reaggravate so playing it safe ensures you will hopefully have a big chance of avoiding reaggravating yourself to where you have to take more months off from exercise.

]]> By: Peter S http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-721 Peter S Wed, 03 Feb 2010 19:13:18 +0000 http://eatmoveimprove.com/?p=42#comment-721 Steve Thanks for this article, it was just what I was looking for! I've had tendonitis in my knee for maybe four months now, and I'm still waiting for my appointment at the sports clinic... I have a question about fish oil: what dose do you use? Is there any limit on how much you should take? Also, I suppose that with all these treatments, including the fish oil, you really are treating the condition, not just suppressing the pain? So when the pain goes away, you know you are ready to work out again? Or is it not quite that simple? Thanks in advance for any further illumination! Peter Steve
Thanks for this article, it was just what I was looking for! I’ve had tendonitis in my knee for maybe four months now, and I’m still waiting for my appointment at the sports clinic…
I have a question about fish oil: what dose do you use? Is there any limit on how much you should take?
Also, I suppose that with all these treatments, including the fish oil, you really are treating the condition, not just suppressing the pain? So when the pain goes away, you know you are ready to work out again? Or is it not quite that simple?
Thanks in advance for any further illumination!
Peter

]]> By: Shoes, Sitting, and Lower Body Dysfunctions | Eat. Move. Improve. http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-713 Shoes, Sitting, and Lower Body Dysfunctions | Eat. Move. Improve. Wed, 03 Feb 2010 13:17:06 +0000 http://eatmoveimprove.com/?p=42#comment-713 [...] On Tendonitis [...] [...] On Tendonitis [...]

]]> By: Abner http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-667 Abner Sun, 31 Jan 2010 19:45:36 +0000 http://eatmoveimprove.com/?p=42#comment-667 Wow, thanks for the quick reply! I really have tried everything for the problem but maybe your methodical approach will help. I've seen multiple specialists and tried their many hundred dollar orthotics. A bone density scan came back normal. I take fish oil. I have taken up yoga and am generally pretty flexible. I have stayed off it for several months and tried starting again at 5 minutes of jogging/walking every other day with a 10% increase per week at slow speeds. I was a half miler in high school then ran in the Big Ten for a couple years but after about 4 stress fractures per leg I gave it up. I have been trying different things for literally 10 years at this point. I'll try your advice and see how it goes. Thanks again! Wow, thanks for the quick reply! I really have tried everything for the problem but maybe your methodical approach will help. I’ve seen multiple specialists and tried their many hundred dollar orthotics. A bone density scan came back normal. I take fish oil. I have taken up yoga and am generally pretty flexible. I have stayed off it for several months and tried starting again at 5 minutes of jogging/walking every other day with a 10% increase per week at slow speeds. I was a half miler in high school then ran in the Big Ten for a couple years but after about 4 stress fractures per leg I gave it up. I have been trying different things for literally 10 years at this point. I’ll try your advice and see how it goes. Thanks again!

]]> By: Steven Low http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-661 Steven Low Sun, 31 Jan 2010 13:46:36 +0000 http://eatmoveimprove.com/?p=42#comment-661 Shin splints are a mixed bag. It depends on how they form... usually from poor running technique or too much stress. Heel-toe running is improper and from what I've seen tends to cause this a lot. Similarly, it may not be just this and may actually be stress on the tibia from too much plyometric or jumping activity. In both cases, you're going to do nearly the same thing anyway. In general you can use this protocol for it -- focus on rest, ice massage (if it helps, otherwise heat), self massage and stretching out both the anterior muscles with plantar flexion and the posterior muscles with dorsiflexion work. Take your vitamin D and calcium if it's a bone issue. Take your fish oil for anti-inflammatory if you're having problems with the muscle/tendon complex as well. Let it heal then begin working back into stuff focusing on improving range of motion and strength at the ankle joint. And fix whatever technique was off or avoid overusing it. Shin splints are a mixed bag. It depends on how they form… usually from poor running technique or too much stress. Heel-toe running is improper and from what I’ve seen tends to cause this a lot. Similarly, it may not be just this and may actually be stress on the tibia from too much plyometric or jumping activity. In both cases, you’re going to do nearly the same thing anyway.

In general you can use this protocol for it — focus on rest, ice massage (if it helps, otherwise heat), self massage and stretching out both the anterior muscles with plantar flexion and the posterior muscles with dorsiflexion work.

Take your vitamin D and calcium if it’s a bone issue. Take your fish oil for anti-inflammatory if you’re having problems with the muscle/tendon complex as well.

Let it heal then begin working back into stuff focusing on improving range of motion and strength at the ankle joint. And fix whatever technique was off or avoid overusing it.

]]> By: Abner http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-658 Abner Sun, 31 Jan 2010 10:16:16 +0000 http://eatmoveimprove.com/?p=42#comment-658 I really enjoyed reading this and I am wondering if there is any extension to medial tibial stress syndrome. My reading on MTSS comes up with such a mixed bag, but at this point I feel it is an overuse injury of the attachment of the flexor digitorum longus muscle. So it seems like I might be able to logically extend your advice to this problem. Any thoughts? I really enjoyed reading this and I am wondering if there is any extension to medial tibial stress syndrome. My reading on MTSS comes up with such a mixed bag, but at this point I feel it is an overuse injury of the attachment of the flexor digitorum longus muscle. So it seems like I might be able to logically extend your advice to this problem. Any thoughts?

]]> By: On Muscle Strains | Eat. Move. Improve. http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-492 On Muscle Strains | Eat. Move. Improve. Fri, 15 Jan 2010 15:12:00 +0000 http://eatmoveimprove.com/?p=42#comment-492 [...] in tendonitis we first want to start with very light weights to give us a good degree of control over the [...] [...] in tendonitis we first want to start with very light weights to give us a good degree of control over the [...]

]]> By: Steven Low http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-434 Steven Low Wed, 23 Dec 2009 17:22:36 +0000 http://eatmoveimprove.com/?p=42#comment-434 This is true. Although tendon or joint pain is generally clear cut overworking (or underrecovery) which is why I am not concerned about it too much. This is true. Although tendon or joint pain is generally clear cut overworking (or underrecovery) which is why I am not concerned about it too much.

]]> By: Kyle Sandovar http://www.eatmoveimprove.com/2009/08/on-tendonitis/comment-page-1/#comment-433 Kyle Sandovar Wed, 23 Dec 2009 16:17:48 +0000 http://eatmoveimprove.com/?p=42#comment-433 Hello, just needed you to know I have added your site to my Google bookmarks because of your great blog layout. But earnestly, I think your site has one of the cleverest theme I've came across. It really helps make reading your blog a lot simpler. Hello, just needed you to know I have added your site to my Google bookmarks because of your great blog layout. But earnestly, I think your site has one of the cleverest theme I’ve came across. It really helps make reading your blog a lot simpler.

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