WEBVTT - Greg Pain: How hard is too hard when pushing yourself in a workout? 0:00:05.761 --> 0:00:10.281 You're listening to the Weekend Collective podcast from News talksb. 0:00:13.481 --> 0:00:31.001 Pack Ah. 0:00:31.441 --> 0:00:34.361 Okay, welcome, Welcome back to the week In Collective. We 0:00:34.401 --> 0:00:37.641 let our guests choose the tune often on this hour, 0:00:37.761 --> 0:00:40.641 and that is the choice of my guest. That is 0:00:40.681 --> 0:00:44.481 apparently a tune called talk show host. But it's not 0:00:44.881 --> 0:00:46.441 the most uplifting piece of music. 0:00:46.561 --> 0:00:46.681 Is that. 0:00:46.801 --> 0:00:49.681 It's an interesting choice. So I'm I will thank our guests. 0:00:49.761 --> 0:00:52.241 I'm about to introduce to you in just a moment, 0:00:53.361 --> 0:00:55.201 mind you know who it is. Look, it's great paint. Oh, 0:00:55.361 --> 0:00:57.761 it's just salurite of him, now shall we He's coming 0:00:57.801 --> 0:01:01.881 to us hot from a holiday and Mattapuri and we've 0:01:01.881 --> 0:01:04.241 got the screen on. He's in the lap of luxury. 0:01:04.241 --> 0:01:06.641 By the look of him, with a wonderful painting of 0:01:07.041 --> 0:01:10.761 it looks like of a Kia or behind him or 0:01:11.361 --> 0:01:12.801 I think it is or a kea or a two 0:01:13.001 --> 0:01:16.761 or something or some native bird. And his name is 0:01:16.801 --> 0:01:19.081 Greg Payne. Hello, Greg, How are you good? 0:01:19.081 --> 0:01:20.801 Afternoon? Tim? I apologize. 0:01:21.081 --> 0:01:24.281 Look, I've always had a very strong passion towards Radiohead. 0:01:24.401 --> 0:01:28.121 It's probably my absolute all time favorite band. And the 0:01:28.561 --> 0:01:30.881 little two lines that came up were probably the most 0:01:30.961 --> 0:01:33.201 questionable two lines in the entire track. So I do 0:01:33.281 --> 0:01:37.241 apologize for that, but I won't apologize for Radiohead. 0:01:37.321 --> 0:01:40.361 Don't worry. We had We had a much dodger a 0:01:40.441 --> 0:01:42.561 set of lyrics yesterday when we play a little bit 0:01:42.561 --> 0:01:45.921 of Motorhead, and nobody picked up on it. But I 0:01:45.961 --> 0:01:51.001 thought that lyrics a bit dodged. Thats a bit of anyway. Hey, Now, 0:01:51.001 --> 0:01:53.121 for those who are listening, before we get into it 0:01:53.161 --> 0:01:55.841 with Greg, the whole thing about pushing you to your 0:01:55.841 --> 0:01:59.201 limit when you get in a way, it's sort of 0:01:59.241 --> 0:02:02.161 the point of exercise, or at least exploring your limits, 0:02:02.161 --> 0:02:05.641 perhaps running just that little bit longer when you're maybe 0:02:05.681 --> 0:02:06.681 even when you're exhausted. 0:02:06.721 --> 0:02:07.041 I don't know. 0:02:07.121 --> 0:02:08.721 I'm reading this and thinking, I'm not sure I would 0:02:08.841 --> 0:02:11.961 run if I was exhausted doing that extra rip rep 0:02:12.001 --> 0:02:15.321 when you think you can't lift anymore. But maybe there 0:02:15.321 --> 0:02:18.361 are chances when we're actually missing certain warning signs that 0:02:18.481 --> 0:02:21.761 pushing ourselves too hard might lead to an injury, or 0:02:22.641 --> 0:02:24.521 that might not even get you back in the gym. 0:02:24.681 --> 0:02:28.001 Oh and when you're starting exercise, how far should you 0:02:28.001 --> 0:02:31.041 push it and avoid those early injuries? Anyway, Greg, let's 0:02:31.081 --> 0:02:32.921 explore that a bit. Have you ever blown a foo 0:02:32.961 --> 0:02:35.601 foo valve because you've just gone to too hard on 0:02:35.641 --> 0:02:36.361 your exercise? 0:02:37.241 --> 0:02:37.961 A foo foo. 0:02:37.881 --> 0:02:40.441 Valve is something I don't blow on a regular basis, 0:02:40.481 --> 0:02:44.881 thank you, Tim. But I do have a reliable I 0:02:44.961 --> 0:02:50.481 had failed back surgery about twelve years ago, and accordingly 0:02:50.561 --> 0:02:54.281 I still have some nerve tension down the back of 0:02:54.321 --> 0:02:58.081 one of my legs, and I basically doesn't bother me. 0:02:58.161 --> 0:02:58.841 I can wing. 0:02:58.721 --> 0:03:01.201 Foil, I can do whatever I want, But as soon 0:03:01.241 --> 0:03:03.521 as I start to run, I just have a tendency 0:03:03.561 --> 0:03:05.841 of blowing my left car as soon as I start 0:03:05.881 --> 0:03:08.801 to push it. So if I have a four food 0:03:08.841 --> 0:03:13.281 val but it's called my left calf, But yeah, it happens, 0:03:13.321 --> 0:03:19.321 and it's a tricky injuries. And you know, blowing calves, 0:03:19.321 --> 0:03:24.081 blowing muscles is such a multifaceted discussion and there's always 0:03:24.561 --> 0:03:27.561 a large number of factors. 0:03:27.161 --> 0:03:29.321 That contribute to it. It's never ever just one thing. 0:03:30.241 --> 0:03:32.761 I mean, are there some guidelines for what's the difference 0:03:32.801 --> 0:03:37.881 between pushing yourself and abusing yourself in terms of you know, 0:03:38.201 --> 0:03:42.201 obviously you work with some elite athletes who would probably 0:03:42.241 --> 0:03:44.681 push themselves beyond what any of us could imagine would 0:03:44.681 --> 0:03:45.641 be humanly possible. 0:03:46.041 --> 0:03:48.881 Yeah, I mean, it depends on what you're trying to achieve. 0:03:49.001 --> 0:03:50.441 Like you know, if you're working. 0:03:50.201 --> 0:03:54.481 Awesomeness or there are always varying levels of awesomeness. But 0:03:55.441 --> 0:03:58.841 from a physiological perspective, let's just say you're a running 0:03:58.841 --> 0:04:02.441 coach or a triathlon coach. You are trying to push 0:04:02.441 --> 0:04:05.241 your athletes into a state of fatigue so that with 0:04:05.281 --> 0:04:08.321 that adaptation from that fatigue, they get stronger and they 0:04:08.401 --> 0:04:12.041 become a better athlete. When you're looking at a movement 0:04:12.121 --> 0:04:15.441 pattern like say running or whether it's deadlifting in the 0:04:15.481 --> 0:04:19.721 gym or back squadding or whatever it is, you want 0:04:19.801 --> 0:04:23.161 to try and avoid what we call task failure. And 0:04:23.201 --> 0:04:27.081 that's when the multiple systems, whether it's your biomechanics or 0:04:27.081 --> 0:04:29.961 whether it's your blood flow, or whether it's a whole 0:04:30.081 --> 0:04:32.561 multitude of factors come together and you can no longer 0:04:32.601 --> 0:04:37.041 say lift safely, or you can't maintain your running technique correctly, 0:04:37.481 --> 0:04:39.641 and each of these things actually do have a place 0:04:39.721 --> 0:04:42.801 that in a controlled environment you do want to get 0:04:42.841 --> 0:04:46.081 to because again, with that adaptation, you get stronger and 0:04:46.121 --> 0:04:49.521 more resilient. But particularly if you're coming back from injury, 0:04:49.921 --> 0:04:52.761 or you're new to a sport or new to lifting weights. 0:04:53.241 --> 0:04:56.081 Task failure is something that you probably want to avoid. 0:04:56.481 --> 0:04:59.201 Well, I mean a common injury. You talked about blowing 0:04:59.241 --> 0:05:01.721 a calf muscle, But for older runners, once they get 0:05:01.721 --> 0:05:04.841 into it, sometimes they can not even movie pushing that 0:05:04.841 --> 0:05:08.161 that hard. And it's because it's quite a common I 0:05:08.161 --> 0:05:10.161 gather it's quite a common sort of injury to happen 0:05:10.201 --> 0:05:12.241 if you're getting a bit older about how can you 0:05:12.281 --> 0:05:15.841 avoid those seemingly innocuous sort of like I wasn't even 0:05:15.841 --> 0:05:17.641 doing anything and all of a sudden, boom, there goes 0:05:17.681 --> 0:05:18.161 the calf. 0:05:18.641 --> 0:05:22.121 So a calf when you're running is a really interesting 0:05:23.321 --> 0:05:25.761 injury to try and manage. You can look at it 0:05:25.801 --> 0:05:28.521 from your calf is just not strong enough, you know. 0:05:28.561 --> 0:05:31.681 We know that particularly there are two calves. There's Celius 0:05:31.721 --> 0:05:35.201 and gastrocs. Celius is the deep one. Gas Strocks is 0:05:35.201 --> 0:05:36.721 the good looking one. You know when you've got a 0:05:36.761 --> 0:05:38.601 pair of high heels on and your cars look great. 0:05:38.761 --> 0:05:40.481 Well I haven't done that for a while, but. 0:05:40.641 --> 0:05:43.681 Well neither neither. But you know we have the gist. 0:05:43.761 --> 0:05:46.801 But the deep calf being celius when you're running, that 0:05:46.841 --> 0:05:49.361 has to contend with you know, sometimes six to even 0:05:49.401 --> 0:05:53.081 at most like eight times body weight loading per contact. 0:05:53.161 --> 0:05:54.801 And so if we're not in the gym or at 0:05:54.921 --> 0:05:58.321 least doing some really heavy lifting on our calves, they 0:05:58.361 --> 0:06:02.041 are more susceptible to overload and therefore injury. But the 0:06:02.081 --> 0:06:04.681 other thing as well is that very few runners, and 0:06:04.681 --> 0:06:06.841 this is what I do a lot when I'm doing 0:06:06.841 --> 0:06:10.401 my gate analysis of my runners, is I look at 0:06:10.441 --> 0:06:13.281 what we call their hip extension strategy. So that's like, 0:06:13.801 --> 0:06:16.201 how well are the muscles on the back of your leg, 0:06:16.321 --> 0:06:18.921 being your butt muscles, your hamstrings, and your calves. How 0:06:18.921 --> 0:06:23.121 are they working together in order to generate propulsive force. 0:06:23.801 --> 0:06:27.921 Most people who have a recurring calf problem have something 0:06:28.041 --> 0:06:31.441 higher up traditionally, like their butt muscles aren't doing enough work, 0:06:31.721 --> 0:06:34.521 and so therefore the calf is working over time to compensate. 0:06:34.561 --> 0:06:36.361 And so that's why you see a recurring. 0:06:36.001 --> 0:06:38.681 Ausery is that sometimes postura or for running. Now look 0:06:38.721 --> 0:06:40.561 up by the way, yeah, by the way, we're going 0:06:40.561 --> 0:06:42.601 to take calls here. Eight hundred and eighty, ten eighty. 0:06:42.681 --> 0:06:45.721 The reason I mentioned posture is because I saw you 0:06:45.761 --> 0:06:48.161 Greg when you first came on the show. You and 0:06:48.281 --> 0:06:51.641 analyzed my running style, and you got me to actually 0:06:51.681 --> 0:06:53.921 stand up right. I was running like us a depressed 0:06:53.921 --> 0:06:54.761 sort of old man. 0:06:55.641 --> 0:06:59.001 So yeah, I mean running running is very, very very postural, 0:06:59.321 --> 0:07:02.721 and there are a number of key things that we 0:07:02.761 --> 0:07:04.721 want to see a runner do. And if you have 0:07:04.761 --> 0:07:06.521 a team, you can see as an endurance runner of 0:07:06.641 --> 0:07:08.561 leaning a little bit too far forward. The one thing 0:07:08.601 --> 0:07:10.761 I would never just say to you is or tim 0:07:10.801 --> 0:07:14.161 you're leaning too far forward. So therefore try and stand 0:07:14.201 --> 0:07:17.841 more upright. To get you more upright, there is a strategy, 0:07:17.841 --> 0:07:19.961 and that's about getting your palvis in the right place 0:07:20.001 --> 0:07:23.361 and using your core to hold the palvis up more, 0:07:23.841 --> 0:07:26.001 and by doing that you can get more upright. But 0:07:26.041 --> 0:07:28.521 also by doing that you get your butt muscles into 0:07:28.521 --> 0:07:32.561 play more as well. So there's a termin movement mechanics 0:07:32.561 --> 0:07:36.121 and it's proximal stability for distal mobility. And what that 0:07:36.281 --> 0:07:40.161 basically means is that proximal is your pelvis if that's 0:07:40.201 --> 0:07:43.641 in the correct place and everything around the palvis is 0:07:43.681 --> 0:07:48.241 moving working correctly muscular wise, things above being your trunk 0:07:48.281 --> 0:07:50.641 and things below being your legs are way more likely 0:07:50.721 --> 0:07:52.241 to be balanced and therefore efficient. 0:07:52.401 --> 0:07:54.401 Is that why when you were talking to me about 0:07:54.481 --> 0:07:58.801 running that you didn't say you need to stand more upright. 0:07:58.841 --> 0:08:01.521 You might have said your postures wrong, but instead of 0:08:01.521 --> 0:08:03.841 saying stand or upright, you actually see it. Imagine that 0:08:03.921 --> 0:08:06.921 you are being propelled by someone pushing you from your backside, 0:08:07.041 --> 0:08:09.161 And so I thought of it that way. I wasn't 0:08:09.201 --> 0:08:11.641 thinking of I wasn't thinking of being upright. I was 0:08:12.001 --> 0:08:14.121 simply thinking about, I imagine that this is how I'm 0:08:14.161 --> 0:08:16.721 propelling myself, and all of a sudden, hey pressed it. 0:08:17.201 --> 0:08:18.921 Because the end result is going to be exactly the 0:08:18.921 --> 0:08:20.841 same thing. If I say to your term, you're leaning 0:08:20.841 --> 0:08:24.001 too far forward. Just bring your shoulders back to get 0:08:24.041 --> 0:08:27.361 more upright, Yes you will be more upright, but unfortunately 0:08:27.481 --> 0:08:30.561 to achieve that, you'll end up sort of probably arching 0:08:30.601 --> 0:08:33.921 your lower back more, which could increase the likelihood of 0:08:33.961 --> 0:08:36.761 a bit of a back niggle a back injury. Whereas, 0:08:36.801 --> 0:08:39.001 instead if you think about like I used a Q 0:08:39.921 --> 0:08:43.481 hopefully appropriately, I'm imagining like someone's hands are on your 0:08:43.481 --> 0:08:46.121 butt and they're pushing your pelvis forward that way to 0:08:46.161 --> 0:08:49.881 get more upright. Ultimately the exact same result, but they 0:08:49.921 --> 0:08:52.481 get a very different response as far as how your 0:08:52.521 --> 0:08:55.721 muscles work around the pelvis and therefore above and below. 0:08:55.921 --> 0:08:57.921 Yeah, okay, right, well, look, we want to take your 0:08:57.921 --> 0:09:00.681 calls on this if you've got any questions about especially 0:09:00.841 --> 0:09:04.641 well actually any questions you've got for Greg around movement 0:09:04.681 --> 0:09:08.241 and exit size, but also if you've got persistent injuries 0:09:08.361 --> 0:09:10.561 or you've got questions around movement, and we're wondering if 0:09:10.721 --> 0:09:13.561 there's a reason that you might be getting injured more persistently. 0:09:13.601 --> 0:09:17.321 But how not to avoid as I jokingly say, blowing 0:09:17.361 --> 0:09:19.201 a foo foo valve. I have no idea where I 0:09:19.281 --> 0:09:22.761 got that expression from. Some might say something that happens 0:09:22.761 --> 0:09:25.121 when you're trying to do a sumo squat that's too heavy, 0:09:25.121 --> 0:09:27.521 but we won't get into that, and let's take some calls, 0:09:27.521 --> 0:09:29.601 shall we. Let's go to Dalla Sollo. 0:09:31.161 --> 0:09:36.721 Yeah, hi, Greg, I've injured my back months ago, Bell two, 0:09:37.201 --> 0:09:41.441 bell three down lower back there and I've been to 0:09:41.481 --> 0:09:45.161 physio once a week and he's given me stretching exercises 0:09:47.161 --> 0:09:51.241 and I still have pain some. 0:09:51.161 --> 0:09:51.601 Days and not. 0:09:52.081 --> 0:09:55.601 So I'm just wondering how far do you push these 0:09:55.641 --> 0:09:56.921 stretching exercises. 0:09:58.241 --> 0:09:59.281 So when it come back. 0:09:59.161 --> 0:10:02.881 To tricky, yes, banks are tricky, and there's a bit 0:10:02.881 --> 0:10:04.681 of a recurring theme like you know, if we're talking 0:10:04.681 --> 0:10:07.801 about half injuries or any sort of injury, it's never 0:10:08.121 --> 0:10:10.681 just going to be one thing, but there are There's 0:10:10.921 --> 0:10:12.881 definitely a few things you can do in order to 0:10:12.961 --> 0:10:17.721 try and one reduced pain or discomfort in the lower back, 0:10:18.401 --> 0:10:22.441 and two sort of protect it from further injuries going forward. 0:10:23.081 --> 0:10:25.281 The one thing that I make a suggestion to people 0:10:25.561 --> 0:10:28.641 is an ideal a lot with back injuries is yes, 0:10:28.681 --> 0:10:33.521 there is some validity and benefit and say stretching, but 0:10:33.721 --> 0:10:37.481 I'd be more interested in getting you moving and trying 0:10:37.521 --> 0:10:41.561 to think about what typically happens when you get a 0:10:41.601 --> 0:10:43.721 back injury is your pelvis will tip forward and your 0:10:43.721 --> 0:10:46.201 lower back will arch. It's a guarding mechanism. So I'd 0:10:46.281 --> 0:10:49.601 start to think about basic core stability to pelvit tilt 0:10:49.601 --> 0:10:52.961 to try and unload those back muscles. But also when 0:10:53.001 --> 0:10:56.721 you're upright and walking, and I highly highly if your 0:10:56.721 --> 0:11:00.481 back is saw make sure you walk, keep moving, don't 0:11:00.481 --> 0:11:03.321 not move, but if you can, when you're nice and 0:11:03.441 --> 0:11:06.681 upright and you're walking, just make again this procuring theme 0:11:06.721 --> 0:11:09.561 of when your foots in contact with the ground, make 0:11:09.561 --> 0:11:11.801 sure your butt muscles are working to try and pull 0:11:11.881 --> 0:11:15.961 back because again that will unload those back muscles, ask 0:11:16.041 --> 0:11:18.121 them to do a little bit less, and the situation 0:11:18.201 --> 0:11:22.041 should start to settle down. But I'd look at really 0:11:22.561 --> 0:11:25.641 gaining some mastery around what we call pelvit tilt or 0:11:25.721 --> 0:11:29.041 cour stability stuff, because it's something that is a little 0:11:29.041 --> 0:11:32.161 bit overblown as far as exercise prescription is concerned, but 0:11:32.201 --> 0:11:35.281 the fundamental skill that it offers is really really powerful 0:11:35.281 --> 0:11:36.961 when it comes to managing back problems. 0:11:38.081 --> 0:11:42.841 Pelvits shouldn't thought because when you injure yourself, the bustles 0:11:42.881 --> 0:11:45.721 around the ligaments tight and up, don't they correct? 0:11:45.721 --> 0:11:47.521 And so what that does is it sends you into 0:11:47.521 --> 0:11:50.681 what we call an anterior pelvit tilt, which is basically 0:11:50.801 --> 0:11:55.521 like a duck sticking its butt out. Now that's again 0:11:55.561 --> 0:11:58.281 that's there for a reason. But when you have pain 0:11:58.321 --> 0:12:01.481 in your back, there's a term called reciprocal inhibition, and 0:12:01.601 --> 0:12:04.521 that back pain will also switch off to a degree 0:12:04.561 --> 0:12:07.721 you'll call abdominal muscles. So just sort of at a 0:12:07.801 --> 0:12:10.561 very low level, getting those abdominal muscles to work to 0:12:10.681 --> 0:12:13.081 hold the front of the palvis up into what we 0:12:13.161 --> 0:12:17.001 call a posterior pelvic tilt. That can help to just 0:12:17.241 --> 0:12:19.601 create a little bit more length and stretch and those 0:12:19.641 --> 0:12:23.321 back muscles that are overactive and causing the problems. 0:12:24.481 --> 0:12:26.841 Any other any Dallas, because I know you've been keen 0:12:26.881 --> 0:12:27.521 to talk to Greg. 0:12:28.561 --> 0:12:31.201 Your pelvis should be tilted forward then rather than back. 0:12:31.961 --> 0:12:34.561 Well, this is where it gets confusing on a radio. 0:12:34.641 --> 0:12:37.001 If you put your fingertips on the bones at the 0:12:37.121 --> 0:12:41.121 very front of your pelvis. If you use those bones 0:12:41.121 --> 0:12:43.801 at the front, they should be pulled back slightly. So 0:12:43.801 --> 0:12:46.241 if you have your hand in your lower back, your 0:12:46.241 --> 0:12:50.641 back's arched. You're trying to flatten your lower back very slightly. 0:12:51.201 --> 0:12:54.961 If you go online and just type in posterior pelvic tilt, 0:12:55.441 --> 0:12:57.441 that's what you're trying to work towards. 0:12:58.561 --> 0:13:03.361 Okay, good on your Dallas, Absolute pleasure, good luck, good luck. 0:13:04.201 --> 0:13:07.121 Look we actually let's get another call. I've got lots 0:13:07.161 --> 0:13:09.561 of questions lined up for myself that we've had come 0:13:09.601 --> 0:13:11.801 through as well on the text. But let's get on 0:13:11.841 --> 0:13:16.641 with some more calls. Janas, Hello, oh hello, Just for Greg. 0:13:16.841 --> 0:13:21.601 I've started walking again uphills and I can't remember if 0:13:21.601 --> 0:13:25.041 he said you have to try and stand more upright 0:13:25.161 --> 0:13:28.961 or lean forward? I know you take little steps, yes. 0:13:29.361 --> 0:13:35.401 So yeah forward or so lean forward? Slightly walking up 0:13:35.401 --> 0:13:38.161 a hill is walking uphill is very very good for 0:13:38.281 --> 0:13:40.001 leg strengths. It's very good for all that sort of 0:13:40.041 --> 0:13:45.801 postural adaptation. Basically, think about your trunk. The angle of 0:13:45.841 --> 0:13:48.841 your upper body should basically be in line with gravity. 0:13:49.401 --> 0:13:53.601 So yes, you are leaning forward, but you're you're still 0:13:53.641 --> 0:13:55.241 in line with gravity, if that makes sense. 0:13:55.321 --> 0:13:56.761 You don't want to be leaning. 0:13:56.481 --> 0:14:00.721 Forward excessively, because that will make you your thigh muscles 0:14:00.761 --> 0:14:03.641 work probably a little bit too much relative to your 0:14:03.641 --> 0:14:06.841 butt muscles in your handstrings. But shortsteps and lean and 0:14:06.961 --> 0:14:09.401 leaning slightly forward is exactly where you want to be. 0:14:10.201 --> 0:14:11.881 Oh that's lovely, Thank you Greek. 0:14:12.001 --> 0:14:12.881 My absolute pressure. 0:14:12.961 --> 0:14:17.241 Well done, Jane, bye bye. Let's go to that was 0:14:17.441 --> 0:14:18.241 that was easily? 0:14:18.281 --> 0:14:18.441 Sort? 0:14:18.601 --> 0:14:18.641 Was? 0:14:20.241 --> 0:14:21.121 Oh no, we love the. 0:14:21.121 --> 0:14:23.361 Easy ones, but we also love that the detailed complex 0:14:23.681 --> 0:14:25.961 I'm fascinating as well. 0:14:25.201 --> 0:14:27.001 A right, let's go to. 0:14:29.361 --> 0:14:33.521 Oh, good guys, how are you Craig? Yeah, look, I 0:14:33.761 --> 0:14:37.521 just got a bit of a problem I in my 0:14:37.761 --> 0:14:41.401 left in the ankle joint. But it's the top of 0:14:41.441 --> 0:14:48.441 the joint. I get it. Scruciating pain when walking on 0:14:49.041 --> 0:14:51.841 the top of the foot coming up to the top 0:14:51.881 --> 0:14:54.121 of that joint. If you can imagine and then on 0:14:55.241 --> 0:14:58.921 about halfway up the front of the shin. Now I've 0:14:58.961 --> 0:15:03.881 been I've been to my GP. She they took some memages, 0:15:04.241 --> 0:15:10.281 said that I've got some something like osteopene yep, yeah, yeah, 0:15:10.721 --> 0:15:16.921 and small signs of osteoarthritis. Now I'm sixty five, so 0:15:16.961 --> 0:15:23.401 it doesn't surprise me. Greg. Yeah, now she's She's sort 0:15:23.401 --> 0:15:25.561 of said, I thought it was a hip problem. But 0:15:25.681 --> 0:15:27.881 I've been for imaging with that as well. No, that's 0:15:27.961 --> 0:15:32.121 all good. So that's fine. So I was wondering if 0:15:33.001 --> 0:15:35.721 what and I can't live on volcar and for the 0:15:35.721 --> 0:15:39.721 rest of my life. No, I really need to know 0:15:39.761 --> 0:15:40.521 what do you think? 0:15:41.921 --> 0:15:45.201 Well, that's a very very complex one to answer. I mean, 0:15:45.321 --> 0:15:47.041 if it's top of the ankle, there could be an 0:15:47.081 --> 0:15:49.921 irritation maybe around what we call the retendaculum, which is 0:15:49.921 --> 0:15:52.361 a bit of a it's a ligament to strap on 0:15:52.401 --> 0:15:55.401 top of the ankle. And I'm certainly dipping my toes 0:15:55.441 --> 0:15:58.041 into more of the podietary space or physio space with 0:15:58.121 --> 0:16:02.841 these comments. But you know osteopenia and osteopenia is a 0:16:02.841 --> 0:16:07.001 precursor to osteoporosis. So whether there's a bone health issue 0:16:07.041 --> 0:16:07.561 there or not. 0:16:07.681 --> 0:16:08.241 I don't know. 0:16:09.081 --> 0:16:12.161 As far as helping the ankle, just doing little simple 0:16:12.201 --> 0:16:15.001 things like sort of similar to what Janus was just saying. 0:16:15.041 --> 0:16:20.241 If you're walking particularly try and make smaller, shorter, smaller steps, 0:16:20.281 --> 0:16:24.841 shorter strides that can help unload the ankle. But even 0:16:24.961 --> 0:16:28.201 just practicing. You don't need any specific tools or anything 0:16:28.281 --> 0:16:31.401 like that, but just even practicing. You know, if you're 0:16:31.401 --> 0:16:33.801 in the kitchen and chopping up some potatoes or something, 0:16:33.881 --> 0:16:35.961 just practice, maybe not with a sharp knife, but just 0:16:36.001 --> 0:16:39.361 practice standing on that one foot to help. Will be 0:16:39.441 --> 0:16:43.881 call those proprire septors, which are little things, little pieces 0:16:44.161 --> 0:16:47.561 will tend or not tend, and sorry, little signals within 0:16:47.601 --> 0:16:50.201 the joint that help to get the muscles to work 0:16:50.241 --> 0:16:53.201 a little more effectively around the joint. But if you're 0:16:53.241 --> 0:16:55.601 really struggling with that, what I would probably say, Craig 0:16:55.761 --> 0:16:58.841 is find a good physio or a good pediatrist in 0:16:58.881 --> 0:17:01.681 your area to give you some advice because there could 0:17:01.721 --> 0:17:03.521 be a number of different things going on there. 0:17:04.921 --> 0:17:09.641 They have rushed me on to vitamin D and calcium. 0:17:11.361 --> 0:17:15.361 They are concerned about the bone density. Greg, I know 0:17:15.361 --> 0:17:22.201 you've got other callers. Look very quickly. Would electromagnetic treatment help. 0:17:23.641 --> 0:17:26.921 By my understanding, again, this is more of a physio thing. 0:17:27.121 --> 0:17:31.081 The efficacy around that sort of electro treatment is a 0:17:31.161 --> 0:17:33.881 little ambiguous. But I don't want to go on record 0:17:33.921 --> 0:17:36.881 and saying that I probably the physio. But what I 0:17:36.961 --> 0:17:39.321 do know is that if you do, if there is 0:17:39.841 --> 0:17:45.561 signs of sort of early osteoporosis involved, that is when 0:17:45.601 --> 0:17:48.001 you do want to start thinking about getting into the 0:17:48.041 --> 0:17:51.201 gym and making sure that you get some good weightlifting underway, 0:17:51.201 --> 0:17:55.721 because that's a very very effective tool carefully and supervised, 0:17:55.721 --> 0:17:58.281 I should admit, I should state, but that is a 0:17:58.401 --> 0:18:01.561 very effective tool for helping to manage bone house. 0:18:03.241 --> 0:18:05.201 Very helpful, Greg, thanks very much. 0:18:05.441 --> 0:18:06.921 My absolute picture. Good luck, Craig. 0:18:08.081 --> 0:18:10.521 Craig right, we'll take a moment, we'll come back. We'll 0:18:10.521 --> 0:18:12.641 take more of your calls. I went Undredaddy Teddy with 0:18:12.681 --> 0:18:16.401 Greg Pain. He's a sports biomechanist at BioSport. It is 0:18:16.441 --> 0:18:18.921 twenty coming up to twenty five, past four news talks. 0:18:18.921 --> 0:18:19.281 He'd be. 0:18:21.961 --> 0:18:24.321 Wouldn't the pimps in the grib monk drop it, legg it, 0:18:24.401 --> 0:18:27.001 tid rub it legged hard, drop it? 0:18:27.321 --> 0:18:29.041 Oh my god, who chose this song? 0:18:29.601 --> 0:18:29.801 Is this? 0:18:29.881 --> 0:18:33.201 My guest? Again? Was this Greg Oh okay, look, okay, 0:18:33.241 --> 0:18:38.241 it's the Motorhead. Next we're with Greg Pain, who's chosen 0:18:38.321 --> 0:18:40.561 the first two songs. I'm just trolling him. Really, he's 0:18:40.561 --> 0:18:44.881 a good guy, he's biomechanist. We're taking your cause on well, 0:18:44.961 --> 0:18:47.161 getting into trying to avoid injury while you're doing your 0:18:47.161 --> 0:18:50.161 favorite exercise, or getting into exercise, among other things. But 0:18:50.161 --> 0:18:52.241 we've had a few people talking about backs, which I 0:18:52.281 --> 0:18:54.481 suspect we might get quite a few more of those calls. Greg, 0:18:55.121 --> 0:18:56.881 was that your that was your song choice? Was it? 0:18:56.961 --> 0:18:57.041 No? 0:18:57.161 --> 0:18:58.761 I was a tone and cheek thing that I sort 0:18:58.761 --> 0:19:01.041 of suggested Tara, not for a second thinking that. 0:19:01.041 --> 0:19:05.161 She would take me seriously. Ah, I'm gonna regret. I'm 0:19:05.361 --> 0:19:06.321 going to do this ever again. 0:19:06.441 --> 0:19:11.921 She takes you at your word. 0:19:10.921 --> 0:19:12.201 Makes me blushing sitting here. 0:19:13.481 --> 0:19:18.761 Did you really mean it as a joke? Oh good, 0:19:18.801 --> 0:19:20.761 that's funny. Good on your tire. She's got a since 0:19:20.761 --> 0:19:24.361 a hear she's great, Leslie, Hello. 0:19:25.361 --> 0:19:30.721 Hello, This program couldn't have been couldn't have been come 0:19:30.841 --> 0:19:34.521 up a better time? Wag in bed. He was a 0:19:34.681 --> 0:19:38.681 very sore back. I am yesterday. I wasn't really all 0:19:38.721 --> 0:19:42.241 that bright and the room seemed to be moving a 0:19:42.241 --> 0:19:45.201 bit when I when I got out of bed, and 0:19:45.281 --> 0:19:48.601 so I just sat mostly most of the day and 0:19:48.721 --> 0:19:51.681 did nothing. But today I had to get up because 0:19:51.721 --> 0:19:56.801 somebody was coming and I fell over, fell and headlong 0:19:56.921 --> 0:20:00.321 into the wardrobe door and knocked it off its hinges 0:20:00.961 --> 0:20:04.841 and badly hurt my back and I and then beard 0:20:04.881 --> 0:20:10.321 it the moment because that's the most comfortable place I'm 0:20:10.361 --> 0:20:15.441 in my nineties, So you know, I'm dodvery h Are 0:20:15.481 --> 0:20:15.921 you looking? 0:20:16.121 --> 0:20:17.961 Have you got a question for Greg about what you 0:20:18.001 --> 0:20:21.921 can in particular movement or just what's your question there? 0:20:22.401 --> 0:20:22.721 Yes? 0:20:23.201 --> 0:20:26.081 Am I business to be moving all the time? Or 0:20:26.721 --> 0:20:29.561 is it all right for reader stay in bed where 0:20:29.601 --> 0:20:30.881 I'm more comfortable. 0:20:31.441 --> 0:20:33.641 Well, firstly, I'm just going to say I'm sorry that 0:20:33.681 --> 0:20:37.241 you've had such a rough twenty four hours there, Leslie, 0:20:37.361 --> 0:20:41.241 But you've actually asked a very very smart question, because 0:20:42.161 --> 0:20:45.801 a lot of people think that when they have pain 0:20:46.001 --> 0:20:50.841 or discomfort, they should lie in bed or sit and 0:20:51.081 --> 0:20:54.961 basically wait till the pain goes away, which is assuming, 0:20:55.001 --> 0:20:59.041 of course the pain levels are manageable. But it is 0:20:59.441 --> 0:21:02.481 the worst thing to do, and particularly as we get older. 0:21:02.561 --> 0:21:05.321 So the most important thing you should we in one 0:21:05.361 --> 0:21:09.841 who does have back pain or generally speaking painful, stop 0:21:10.241 --> 0:21:13.401 is to try and ensure that you keep moving, like, yes, 0:21:13.441 --> 0:21:15.481 you do want to protect the area and make sure 0:21:15.521 --> 0:21:22.241 you don't make it progressively worse. But keep optimistic, keep moving, 0:21:23.161 --> 0:21:27.681 keep blood flow, and if possible, try and build that 0:21:27.761 --> 0:21:31.001 strength back up again. But you know, trying to. Sorry, 0:21:31.081 --> 0:21:35.001