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Daily Discussion Thread: 🐠 Fri 8 Mar 2024 (aussie.zone)

submitted 8 months ago by CEOofmyhouse56@aussie.zone to c/melbourne@aussie.zone

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hiccup The wagon wheel hiccup Eat the wagon wheel

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[–] fullkitwanker@aussie.zone 6 points 8 months ago (3 children)

I have insertional achilles tendonitis and as part of my rehab, I've had to strengthen calf muscles. Been doing a shit load of calf exercises over the last two months. Seeing my calf muscles have new babies is so satisfying 🫠🫠

[–] dumblederp@aussie.zone 5 points 8 months ago (1 children)

There's a tendon rehab exercise I should explain when I'm sober. Else Ebonie Rio is the melbourne researcher, 45s on, 120s off, x3, progressive load/7. I'll be back, prolly tomorrow or this eve after a disko kip.

[–] fullkitwanker@aussie.zone 2 points 8 months ago (1 children)

I'm not aware of this one but here are some of my exercises:

progressive overloading of single leg calf raises (30s, 1 min, 2 mins etc) currently can do about 1 min holding 16-18kgs
isometric and eccentric variations of calf raises
plyometrics i.e. single leg hops, jumping etc

[–] dumblederp@aussie.zone 2 points 8 months ago

Sober now, All those exercises sound like they'll help. The tendon healing protocol I mentioned above is supported by research to help repair tendons and musculo-tendinous junction. Tendons have poor blood supply so take a long time to heal. So for the exercise here are the points: 45s on / 120s off, use a timer. Three sets of that. Twice a day. Choose an exercise that loads the tendon and has progressive (harder) options. With each set, progress the load a to the next level. For calves / achillies, you can on the edge of a step with your heel in free air. heel below the step level would be initial/easy, foot flat would be middle, slight tippy-toes would be hard mode. Maybe this is all covered with what you're already doing.

[–] Seagoon_@aussie.zone 4 points 8 months ago

many gentle hugs

I had tendonitis , or more exactly inflammation of the sheath of the tendon, of the fibularis tendon. I was plastered up to my knee for 8 weeks.

first week I couldn't walk, felt like fire the second week

it got better

[–] Catfish@aussie.zone 4 points 8 months ago

I know a garment that would show those off perfectly