1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:10,160 --> 00:00:16,799 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Calf injuries. 3 00:00:16,840 --> 00:00:21,000 Speaker 1: That is the topic of today's show. As I have 4 00:00:21,040 --> 00:00:25,200 Speaker 1: talked about so many times previously, I spent many years 5 00:00:25,239 --> 00:00:31,840 Speaker 1: training clients of all ages, of all athletic abilities, CEO celebrities, 6 00:00:31,960 --> 00:00:36,120 Speaker 1: and a heck of a lot of real people, and 7 00:00:36,880 --> 00:00:40,559 Speaker 1: many of them just because of the way personal training is. 8 00:00:41,120 --> 00:00:43,199 Speaker 1: Many of them were older, right, because when you're in 9 00:00:43,200 --> 00:00:46,000 Speaker 1: your twenties and your thirties, Sure there's some people that 10 00:00:46,040 --> 00:00:48,440 Speaker 1: go to personal trainers, but most don't. You don't have 11 00:00:48,520 --> 00:00:51,080 Speaker 1: to do the body is much more forgiving and you're 12 00:00:51,080 --> 00:00:54,960 Speaker 1: busy doing other things. So I would argue, obviously you 13 00:00:55,040 --> 00:00:59,680 Speaker 1: can specialize in the personal training world, but it's expensive 14 00:01:00,120 --> 00:01:03,600 Speaker 1: many people, depending on the trainer, obviously, so it favors 15 00:01:03,600 --> 00:01:07,280 Speaker 1: those that are in their fifties, sixties and beyond. So 16 00:01:07,560 --> 00:01:11,920 Speaker 1: I have a lot of experience with that age groups specifically. 17 00:01:12,560 --> 00:01:16,399 Speaker 1: And when I saw over the years was certain things 18 00:01:16,480 --> 00:01:20,840 Speaker 1: repeating themselves, certain things coming up over and over again. 19 00:01:21,480 --> 00:01:27,400 Speaker 1: And yes, one of those things were and are calf injuries. 20 00:01:28,160 --> 00:01:32,600 Speaker 1: An enormous number of calf injuries. And I'm sure many 21 00:01:32,640 --> 00:01:37,640 Speaker 1: of you listening to the show, especially if you are fifties, sixties, 22 00:01:37,680 --> 00:01:40,160 Speaker 1: even forties, actually starts pretty much in the forties in 23 00:01:40,240 --> 00:01:42,920 Speaker 1: my experience, and again it's not limited to that. I'm 24 00:01:42,959 --> 00:01:45,760 Speaker 1: just saying that I saw more of a frequency and 25 00:01:45,800 --> 00:01:50,120 Speaker 1: greater occurrence in that age group. You probably have some 26 00:01:50,200 --> 00:01:53,920 Speaker 1: experience with this with a calf injury. So that's what 27 00:01:54,000 --> 00:01:58,000 Speaker 1: today's shows about, because I not only have a lot 28 00:01:58,040 --> 00:02:01,440 Speaker 1: of experience dealing with it, but I have a lot 29 00:02:01,480 --> 00:02:04,800 Speaker 1: of experience helping fix it. And like so many other 30 00:02:04,840 --> 00:02:09,400 Speaker 1: topics on Fitness Disrupted, it's gonna be a relatively simple fix. Now, 31 00:02:09,560 --> 00:02:11,880 Speaker 1: this is not the be all and all, by the way, 32 00:02:11,919 --> 00:02:14,840 Speaker 1: this is not going to prevent all calf injuries. And 33 00:02:15,080 --> 00:02:18,639 Speaker 1: as I say so frequently on the show, if anyone 34 00:02:18,680 --> 00:02:20,800 Speaker 1: ever tells you, oh sure, I have the exact fix 35 00:02:21,320 --> 00:02:25,320 Speaker 1: for your plan or fasciitis, for your I T B syndrome, 36 00:02:25,360 --> 00:02:28,520 Speaker 1: I know the exact shoes you should wear when you run. 37 00:02:28,720 --> 00:02:31,600 Speaker 1: Oh yes, you have to put an insert into your shoes. 38 00:02:31,639 --> 00:02:34,840 Speaker 1: That is absolutely gonna fix your knee pain. Now. But 39 00:02:34,919 --> 00:02:39,440 Speaker 1: what I can say with extreme confidence is I have 40 00:02:39,680 --> 00:02:47,359 Speaker 1: used these techniques exercises, mostly prehab, along with a warm 41 00:02:47,440 --> 00:02:55,200 Speaker 1: up that ridiculously decreased the frequency of calf injuries in 42 00:02:55,280 --> 00:03:01,000 Speaker 1: my clients. And the first chapter of my new book, 43 00:03:01,080 --> 00:03:04,400 Speaker 1: if I may pitch it right now because it totally applies, 44 00:03:05,800 --> 00:03:08,720 Speaker 1: is a former client who in his sixties right now. 45 00:03:08,800 --> 00:03:10,840 Speaker 1: I started with him when he was in his fifties. 46 00:03:10,880 --> 00:03:14,200 Speaker 1: I think he may have just been fifty. He was 47 00:03:14,280 --> 00:03:18,000 Speaker 1: constantly pulling calves, along with a host of other things, 48 00:03:18,720 --> 00:03:21,840 Speaker 1: and that's why he was and is the starting chapter 49 00:03:21,919 --> 00:03:24,560 Speaker 1: to my book for many reasons. But he fixed so 50 00:03:24,639 --> 00:03:27,840 Speaker 1: many issues, so so many issues that people think prevent 51 00:03:27,919 --> 00:03:30,480 Speaker 1: them from doing the things they love. And for him, 52 00:03:30,639 --> 00:03:33,079 Speaker 1: it's racket sports. And that's going to come up over 53 00:03:33,120 --> 00:03:38,160 Speaker 1: and over during today's show because really common calf injuries 54 00:03:38,560 --> 00:03:46,520 Speaker 1: really common during racket sports, tennis, paddle tennis common. And 55 00:03:46,520 --> 00:03:48,960 Speaker 1: I'm gonna tell you why, all right. I love this 56 00:03:49,040 --> 00:03:52,800 Speaker 1: topic and any of you who have experienced it before 57 00:03:52,920 --> 00:03:55,920 Speaker 1: and don't want to experience it again, and especially those 58 00:03:55,960 --> 00:03:59,320 Speaker 1: of you who maybe haven't had that issue yet but 59 00:03:59,440 --> 00:04:04,440 Speaker 1: you are are super active, especially forties, fifties, sixties and beyond, 60 00:04:05,800 --> 00:04:10,640 Speaker 1: this can really help. Because I say very frequently I 61 00:04:10,680 --> 00:04:12,680 Speaker 1: am most proud of the fact that I am injury free. 62 00:04:12,680 --> 00:04:16,600 Speaker 1: Doesn't mean I don't present with pain or issues and discomfort, 63 00:04:16,800 --> 00:04:20,840 Speaker 1: but I deal with it right away based on the science. 64 00:04:21,560 --> 00:04:25,360 Speaker 1: Talk about a few studies, a lot of anecdotal, a 65 00:04:25,400 --> 00:04:28,600 Speaker 1: lot of clients, my own experiments over time, and then 66 00:04:29,320 --> 00:04:33,279 Speaker 1: pure and simple common sense. All right, we're talking calf injuries. 67 00:04:33,480 --> 00:04:47,159 Speaker 1: We'll be right back, all right, So let's just start 68 00:04:47,200 --> 00:04:49,640 Speaker 1: with a quick anatomy. One oh one. We can't talk 69 00:04:49,680 --> 00:04:54,400 Speaker 1: about calf injuries without quickly breaking down the calf muscle. 70 00:04:54,680 --> 00:04:57,000 Speaker 1: And again, I'm not here to impress you with this 71 00:04:57,240 --> 00:05:01,200 Speaker 1: deep dive into the anatomy and physiology as some others do. 72 00:05:01,480 --> 00:05:03,520 Speaker 1: I don't want to waste your time, but we have 73 00:05:03,600 --> 00:05:06,200 Speaker 1: to do it just enough so we know what we're 74 00:05:06,200 --> 00:05:08,719 Speaker 1: talking about. And actually, when you look at the structure 75 00:05:08,720 --> 00:05:12,160 Speaker 1: and function of certain muscles, when you're describing and talking 76 00:05:12,160 --> 00:05:16,240 Speaker 1: about certain concepts, they all tie together and that's where 77 00:05:16,279 --> 00:05:18,920 Speaker 1: the common sense starts to come in. All right, So 78 00:05:19,360 --> 00:05:22,880 Speaker 1: the tricep sir i, that is another name, tricepts sir 79 00:05:23,000 --> 00:05:25,800 Speaker 1: i for the calf muscle. All right, here's what's interesting. 80 00:05:26,160 --> 00:05:31,800 Speaker 1: There's conflicting definitions and descriptions of the calf muscle. All right, 81 00:05:32,160 --> 00:05:36,279 Speaker 1: So I count it as three separate muscles, but for 82 00:05:36,560 --> 00:05:40,120 Speaker 1: most discussion purposes, we only talk about two. And there's 83 00:05:40,120 --> 00:05:42,920 Speaker 1: a reason for that. So the three muscles that make 84 00:05:43,040 --> 00:05:48,800 Speaker 1: up the calf muscle are the gastronemius, the soulis, and 85 00:05:48,880 --> 00:05:52,960 Speaker 1: the lesser talked about plantaris. And one of the reasons 86 00:05:52,960 --> 00:05:55,240 Speaker 1: the plantaris is not talked about frequently is it's not 87 00:05:55,279 --> 00:05:57,960 Speaker 1: in everybody. You may not have it, and studies show 88 00:05:58,240 --> 00:06:02,119 Speaker 1: that it's absent. It's not found in anywhere from seven 89 00:06:03,480 --> 00:06:07,239 Speaker 1: of people's lower leg all right. So they have often 90 00:06:07,279 --> 00:06:12,040 Speaker 1: thought of the plantarus muscle as a vestigial or accessory muscle. 91 00:06:12,279 --> 00:06:15,040 Speaker 1: So in the discussion it's often left out, and and 92 00:06:15,920 --> 00:06:18,800 Speaker 1: we understand why it's not important, and some people don't 93 00:06:18,800 --> 00:06:20,960 Speaker 1: even have it. I shouldn't say it's not important. Some 94 00:06:21,040 --> 00:06:24,080 Speaker 1: people don't have it, and it's not as involved in 95 00:06:24,200 --> 00:06:26,960 Speaker 1: movement as the other two muscles we are going to 96 00:06:27,080 --> 00:06:30,680 Speaker 1: talk about. Then we talk about the gastronmus right, that's 97 00:06:30,720 --> 00:06:33,839 Speaker 1: the larger calf muscle as far as what you can see, 98 00:06:33,960 --> 00:06:36,400 Speaker 1: but it's often described as the larger of the two 99 00:06:36,440 --> 00:06:39,760 Speaker 1: muscles between the gastronmus and the solius not true, So 100 00:06:40,040 --> 00:06:44,080 Speaker 1: is this actually bigger. It's just underneath the gastro nemus, right, 101 00:06:44,120 --> 00:06:46,960 Speaker 1: So the gas rock we can call it that as well. 102 00:06:47,520 --> 00:06:50,839 Speaker 1: That's what you see. It's the bulge underneath your skin 103 00:06:51,120 --> 00:06:53,880 Speaker 1: at the top of your lower leg, the back part 104 00:06:53,920 --> 00:06:57,240 Speaker 1: of your lower leg. It has two parts or heads, 105 00:06:57,320 --> 00:07:00,119 Speaker 1: and has that diamond shape. Now here's an interesting thing, 106 00:07:00,120 --> 00:07:03,239 Speaker 1: just to get the conversation started. So many guys want 107 00:07:04,320 --> 00:07:09,320 Speaker 1: to hypertrophy to make their calves bigger, super difficult to do. 108 00:07:09,400 --> 00:07:11,680 Speaker 1: So now that's not what this show is about. We're 109 00:07:11,680 --> 00:07:14,440 Speaker 1: not talking about getting your calves bigger. Another topic for 110 00:07:14,480 --> 00:07:18,440 Speaker 1: another day. But it also ties in to the characteristics 111 00:07:18,480 --> 00:07:21,080 Speaker 1: of the muscle. We're gonna talk about really quickly type 112 00:07:21,080 --> 00:07:24,679 Speaker 1: one and type two muscle fibers, right, fast twitch versus 113 00:07:24,720 --> 00:07:29,280 Speaker 1: slow twitch, because that goes into the potential injury. And 114 00:07:29,320 --> 00:07:32,040 Speaker 1: so yes, there's even the rumor. Back when I was 115 00:07:32,080 --> 00:07:35,440 Speaker 1: in my natural body building days many years ago, they 116 00:07:35,520 --> 00:07:38,800 Speaker 1: used to talk about Arnold Schwarzenegger. The rumor was that, 117 00:07:38,960 --> 00:07:42,160 Speaker 1: you know, he was photographed standing in water or things 118 00:07:42,240 --> 00:07:46,600 Speaker 1: like that to cover his small calf muscles. And then 119 00:07:46,600 --> 00:07:49,120 Speaker 1: there's always the discussion about implants and things like that. 120 00:07:49,160 --> 00:07:52,080 Speaker 1: So we just can't talk about calves without talking about 121 00:07:52,120 --> 00:07:54,559 Speaker 1: how many guys want to make them bigger and women 122 00:07:54,560 --> 00:07:57,120 Speaker 1: as well, and they're hard to make bigger. They are 123 00:07:57,200 --> 00:08:01,560 Speaker 1: just a muscle that genetically speaking, you know, unless you 124 00:08:01,600 --> 00:08:05,280 Speaker 1: are taking things that are maybe not legal, they're hard 125 00:08:05,320 --> 00:08:07,440 Speaker 1: to make bigger. So just have to throw that out there, 126 00:08:07,440 --> 00:08:10,680 Speaker 1: all right. So again, real quickly, anatomy one oh one 127 00:08:10,720 --> 00:08:13,200 Speaker 1: for the gastronemus and the solius. Those are the two 128 00:08:13,280 --> 00:08:17,080 Speaker 1: muscles we're gonna talk about. So the gastronmius, this is interesting. 129 00:08:17,440 --> 00:08:19,800 Speaker 1: It originates on your femur and goes all the way 130 00:08:19,840 --> 00:08:22,200 Speaker 1: down to your achilles tendants. So it actually crosses your 131 00:08:22,240 --> 00:08:24,960 Speaker 1: knee joint. That's important, all right, both the knee and 132 00:08:25,000 --> 00:08:30,480 Speaker 1: the ankle joints. The solius, No, it just attaches on 133 00:08:30,520 --> 00:08:33,680 Speaker 1: the back of the tibia and fibula and it inserts 134 00:08:33,679 --> 00:08:37,079 Speaker 1: into that achilles as well. So the solius muscle underneath 135 00:08:37,120 --> 00:08:42,040 Speaker 1: your bigger, at least visually, gastronmius muscle that is just 136 00:08:42,160 --> 00:08:45,480 Speaker 1: on your lower leg. The gastronmius crosses your knee. You say, 137 00:08:45,520 --> 00:08:47,280 Speaker 1: I don't care, Tom, why you're bringing that up. It 138 00:08:47,320 --> 00:08:49,920 Speaker 1: will come back, all right when we're talking about injuries 139 00:08:50,200 --> 00:08:54,080 Speaker 1: and also how you exercise it. Okay, back to the gastronmius. 140 00:08:54,559 --> 00:08:58,520 Speaker 1: It has more type two muscle fibers, all right, and 141 00:08:58,600 --> 00:09:05,760 Speaker 1: it's primary movements are ankle flexion during running and walking, alright, running, jumping, walking, 142 00:09:05,800 --> 00:09:09,640 Speaker 1: things like that, all right. The solius, it's more slow 143 00:09:09,679 --> 00:09:12,520 Speaker 1: twitch muscle fibers, all right. And this is interesting too. 144 00:09:12,679 --> 00:09:15,520 Speaker 1: There's a percentage range, so it's not exactly the same 145 00:09:15,520 --> 00:09:19,280 Speaker 1: in all people, which is why some people are endurance runners, 146 00:09:19,360 --> 00:09:23,480 Speaker 1: amongst many other genetic predispositions, but this is one of them, 147 00:09:23,679 --> 00:09:26,840 Speaker 1: all right. So current estimates, you look at studies, seventy 148 00:09:28,600 --> 00:09:33,080 Speaker 1: of the muscle fibers in the solus type one, so 149 00:09:33,559 --> 00:09:37,680 Speaker 1: more type one muscle fibers, slow twitch, right, endurance muscles, 150 00:09:37,720 --> 00:09:40,760 Speaker 1: that's what you have to think about. Fatigue less frequently, 151 00:09:40,840 --> 00:09:44,720 Speaker 1: don't contract fast. The gastronmus on the other hand, a 152 00:09:44,760 --> 00:09:48,760 Speaker 1: little bit more of the type two fibers, all right, 153 00:09:49,080 --> 00:09:53,760 Speaker 1: and anywhere from fifty to sevent of type one, so 154 00:09:53,800 --> 00:09:58,400 Speaker 1: there's there are more type two fast twitch muscle fibers 155 00:09:58,440 --> 00:10:00,800 Speaker 1: in that gastro nemius, all right, So those are two 156 00:10:00,800 --> 00:10:04,080 Speaker 1: important factors when we're talking about injuries and what those 157 00:10:04,160 --> 00:10:07,680 Speaker 1: muscles you're doing. So the gastronemius, it crosses the rear 158 00:10:07,679 --> 00:10:10,640 Speaker 1: of the knee knee joint and the ankle joint. Solius 159 00:10:10,679 --> 00:10:13,160 Speaker 1: doesn't do that, just the ankle joint. Okay, So the 160 00:10:13,160 --> 00:10:16,599 Speaker 1: gastronemius what they talk about is it can flex the 161 00:10:16,640 --> 00:10:19,720 Speaker 1: knee as well. So it is acting in concert with 162 00:10:20,200 --> 00:10:23,480 Speaker 1: as a synergist to your hamstrings. Okay, you're going to 163 00:10:23,480 --> 00:10:26,079 Speaker 1: your tom too much. It will all make sense. It's 164 00:10:26,080 --> 00:10:27,920 Speaker 1: about as deep as I'm going to go. All right. 165 00:10:27,960 --> 00:10:32,000 Speaker 1: They're different, is the major takeaway. They do different things 166 00:10:32,040 --> 00:10:34,720 Speaker 1: our bodies. When we do our sports and our movements, 167 00:10:35,000 --> 00:10:38,640 Speaker 1: we are asking those two muscles to you know, react, 168 00:10:39,040 --> 00:10:42,360 Speaker 1: and because of their characteristics, they react differently and they 169 00:10:42,400 --> 00:10:44,600 Speaker 1: do different things for us. Um, this will all come 170 00:10:44,600 --> 00:10:47,360 Speaker 1: back and make sense, all right. So again, all of 171 00:10:47,400 --> 00:10:51,960 Speaker 1: these muscles insert into your achilles tendon and during walking, 172 00:10:52,040 --> 00:10:54,680 Speaker 1: running or jumping, as I said, the calf muscle pulls 173 00:10:54,760 --> 00:10:57,080 Speaker 1: up on the heel to allow us to move forward. 174 00:10:57,360 --> 00:11:00,800 Speaker 1: All right, And we're talking about movement of the leg 175 00:11:01,200 --> 00:11:03,960 Speaker 1: and you know jumping and running as walking as you said, 176 00:11:04,000 --> 00:11:07,040 Speaker 1: so those sports are really important and our activities of 177 00:11:07,120 --> 00:11:11,360 Speaker 1: daily living as well. So let's right get right into 178 00:11:11,920 --> 00:11:16,119 Speaker 1: the injury part. Right, So we call them pulled muscles 179 00:11:16,480 --> 00:11:22,760 Speaker 1: muscle strains. So we're essentially talking about pulling your calf muscle, right, 180 00:11:23,040 --> 00:11:25,480 Speaker 1: and again that is also referred to as a strain, 181 00:11:25,840 --> 00:11:30,960 Speaker 1: and that is commonly known as being stretching the calf 182 00:11:31,080 --> 00:11:34,520 Speaker 1: muscle beyond its limit. Okay, stretching it beyond its limit. 183 00:11:34,679 --> 00:11:37,280 Speaker 1: Now it starts to make sense those fast sports, right, 184 00:11:37,640 --> 00:11:41,040 Speaker 1: the tennis, the basketball. Right. So often I'll see a 185 00:11:41,080 --> 00:11:45,240 Speaker 1: friend who's on crutches at my age, you know, past fifty, 186 00:11:45,320 --> 00:11:48,120 Speaker 1: and I'll say, you know, it was a basketball? Was 187 00:11:48,160 --> 00:11:52,560 Speaker 1: it tennis? And so often that is the case, and 188 00:11:52,600 --> 00:11:55,800 Speaker 1: we're gonna slowly figure out why and when one of 189 00:11:55,840 --> 00:12:01,000 Speaker 1: these strains or pulls occurs, you're rarring muscle fibers to 190 00:12:01,040 --> 00:12:04,280 Speaker 1: some degree. Right, there's trauma to the area. Back to 191 00:12:04,320 --> 00:12:07,679 Speaker 1: my experience with this, you know, the last probably five 192 00:12:07,800 --> 00:12:10,679 Speaker 1: even ten years that I spent as a personal trainer, 193 00:12:10,800 --> 00:12:14,440 Speaker 1: especially one on one with some some really active, high 194 00:12:14,480 --> 00:12:18,560 Speaker 1: level clients, who was the older men by and large 195 00:12:18,600 --> 00:12:21,920 Speaker 1: who were pulling the calf muscle so frequently. Uh, and 196 00:12:21,960 --> 00:12:26,120 Speaker 1: again it was the racket sports, not only but the tennis, 197 00:12:26,679 --> 00:12:31,200 Speaker 1: the paddle tennis, the basketball, and the fast sprint movements. 198 00:12:31,240 --> 00:12:34,320 Speaker 1: So when we asked our bodies or when they the 199 00:12:34,440 --> 00:12:39,040 Speaker 1: client asked their body to move fast, to maybe be 200 00:12:39,160 --> 00:12:45,480 Speaker 1: ply metric and jump and move in many directions quickly, right, 201 00:12:45,600 --> 00:12:48,440 Speaker 1: and it's gonna start to make sense. So that's what 202 00:12:48,559 --> 00:12:51,760 Speaker 1: I saw, you know. And we're gonna look at a 203 00:12:51,760 --> 00:12:54,720 Speaker 1: few studies and it's all gonna get connected. But when 204 00:12:54,720 --> 00:12:57,800 Speaker 1: you look at the way the muscles work and the 205 00:12:57,880 --> 00:13:01,520 Speaker 1: characteristics of the muscles again, we can start to figure 206 00:13:01,559 --> 00:13:05,640 Speaker 1: out maybe what we need to do to make those fixes. 207 00:13:05,880 --> 00:13:08,240 Speaker 1: All right. I have to say this as well. I've 208 00:13:08,240 --> 00:13:09,959 Speaker 1: had a couple of people in my life who said, 209 00:13:10,360 --> 00:13:12,120 Speaker 1: you know, they were One said, oh, I was running 210 00:13:12,120 --> 00:13:14,840 Speaker 1: a marathon and I tore my calf muscle, tore it 211 00:13:14,960 --> 00:13:17,400 Speaker 1: right off, and you know I finished the race, but 212 00:13:17,480 --> 00:13:20,960 Speaker 1: I tore completely tore my calf muscle. No, if you 213 00:13:21,040 --> 00:13:25,680 Speaker 1: completely tear your calf muscle, a complete muscle rupture of 214 00:13:25,760 --> 00:13:29,440 Speaker 1: your calf, that pain. I haven't had it, but it's 215 00:13:29,480 --> 00:13:32,040 Speaker 1: gonna be really severe, Okay, and you're gonna have an 216 00:13:32,040 --> 00:13:37,000 Speaker 1: inability to walk, much less run, and you may even 217 00:13:37,040 --> 00:13:39,480 Speaker 1: see a lump or a ball. It's gonna roll up, 218 00:13:40,080 --> 00:13:41,559 Speaker 1: it's gonna roll up in the back of your leg. 219 00:13:41,920 --> 00:13:44,360 Speaker 1: You're gonn see it, and you're gonna feel it and 220 00:13:44,440 --> 00:13:46,720 Speaker 1: brings up a quick kind of disturbing but you know 221 00:13:47,040 --> 00:13:51,239 Speaker 1: quick story that relates. I once watched a guy, huge bodybuilder, 222 00:13:51,400 --> 00:13:55,240 Speaker 1: definite steroids, doing squats way too heavy in the gym, 223 00:13:55,400 --> 00:13:58,880 Speaker 1: and he tore his quadricep and you saw it. You 224 00:13:58,920 --> 00:14:02,160 Speaker 1: saw it roll up, and suffice it to say, he 225 00:14:02,240 --> 00:14:05,440 Speaker 1: wasn't walking out under his own accord. All right, So 226 00:14:05,720 --> 00:14:08,839 Speaker 1: you're most often if you're walking around and you have pain, 227 00:14:09,120 --> 00:14:13,960 Speaker 1: you did not tear completely through your calf muscle. Just 228 00:14:14,040 --> 00:14:16,400 Speaker 1: an interesting little side note, all right, So it's a 229 00:14:16,440 --> 00:14:20,160 Speaker 1: strain you pulled again? Is the term so many people 230 00:14:20,160 --> 00:14:22,840 Speaker 1: will throw out there. Now. I looked at some of 231 00:14:22,840 --> 00:14:27,880 Speaker 1: the different hospitals and guidelines that you know, certain universities 232 00:14:27,960 --> 00:14:34,200 Speaker 1: and university hospitals put out for the treatment of calf strains, 233 00:14:34,920 --> 00:14:37,960 Speaker 1: and counterintuitive to so many of the shows we've done 234 00:14:38,000 --> 00:14:42,440 Speaker 1: so one in particular, they gave the acronym or give 235 00:14:42,520 --> 00:14:47,760 Speaker 1: the acronym right now, we've heard of rice, rest ice, compression, elevation. 236 00:14:48,960 --> 00:14:51,520 Speaker 1: We did the show. I did the show awesome show 237 00:14:51,560 --> 00:14:56,840 Speaker 1: by the way with Yogi Berra's granddaughter Lindsay Bera on 238 00:14:56,920 --> 00:15:01,320 Speaker 1: the ice and how that can help impeat need recovery 239 00:15:01,560 --> 00:15:05,200 Speaker 1: and impede your gains from your workout, and how the 240 00:15:05,280 --> 00:15:08,080 Speaker 1: doctor who actually came up with rice said, I was 241 00:15:08,160 --> 00:15:10,200 Speaker 1: kind of wrong. You don't want to rest it, you 242 00:15:10,200 --> 00:15:13,120 Speaker 1: want movement. You don't want to ice it. You're probably delaying. 243 00:15:13,200 --> 00:15:16,360 Speaker 1: And the inflammation is a good part even compression. They're 244 00:15:16,360 --> 00:15:18,920 Speaker 1: getting rid of elevation. They kind of leave in there. 245 00:15:19,120 --> 00:15:24,720 Speaker 1: So ripe is now painkillers and so similar to icing 246 00:15:24,840 --> 00:15:27,920 Speaker 1: something down. Yes it feels good short term, and yes, 247 00:15:28,000 --> 00:15:30,680 Speaker 1: so many athletes do it because it's gonna get them 248 00:15:30,680 --> 00:15:33,240 Speaker 1: back on the field, by the way, many of them. 249 00:15:33,280 --> 00:15:37,480 Speaker 1: But inflammation is a good thing for our bodies by 250 00:15:37,480 --> 00:15:40,160 Speaker 1: and large and feel great at the time, okay, But 251 00:15:40,320 --> 00:15:45,480 Speaker 1: artificially suppressing that inflammation process, it could prevent the healing 252 00:15:46,000 --> 00:15:48,400 Speaker 1: and it could prevent some of the benefits of exercise. 253 00:15:48,680 --> 00:15:52,480 Speaker 1: That's what the studies show. So quite often we're getting 254 00:15:52,720 --> 00:15:57,600 Speaker 1: not only bad advice relative to the current science at least, 255 00:15:57,920 --> 00:16:02,120 Speaker 1: and so much mixed advice, and the same university not 256 00:16:02,200 --> 00:16:05,280 Speaker 1: only put out the ripe acronym and wasn't a super 257 00:16:05,320 --> 00:16:09,520 Speaker 1: common you know, uh, you know, why does your football 258 00:16:09,560 --> 00:16:12,080 Speaker 1: coach do the warmups of the way they do it 259 00:16:12,160 --> 00:16:14,840 Speaker 1: because his coach did it and his coach perform did it. 260 00:16:14,840 --> 00:16:17,080 Speaker 1: It's really tough to change. But they also put out 261 00:16:17,080 --> 00:16:19,920 Speaker 1: their exercises. And now, yes I'm splitting hairs here, but 262 00:16:20,000 --> 00:16:23,240 Speaker 1: I find it important. So the exercises that this same 263 00:16:23,640 --> 00:16:27,920 Speaker 1: university put out for calf strains, there were stretches. There's 264 00:16:27,920 --> 00:16:32,120 Speaker 1: a difference. There's a difference between exercises and stretches. Now 265 00:16:32,120 --> 00:16:35,160 Speaker 1: I feel that maybe the older generation, even older than 266 00:16:35,200 --> 00:16:39,560 Speaker 1: I at fifty one, still call stretches exercises, but I 267 00:16:39,600 --> 00:16:43,120 Speaker 1: feel we kind of need to make that uh differentiation. 268 00:16:43,520 --> 00:16:45,880 Speaker 1: You stretch a muscle or you strengthen a muscle, and 269 00:16:45,920 --> 00:16:48,240 Speaker 1: you really need to know when you're doing one or 270 00:16:48,280 --> 00:16:54,800 Speaker 1: the other. So, yeah, they're four exercises. Were stretches important? 271 00:16:56,200 --> 00:16:58,960 Speaker 1: But you know, again, topic for another day. I'm not 272 00:16:58,960 --> 00:17:01,840 Speaker 1: going to talk about stretching out much. The science shows 273 00:17:01,920 --> 00:17:06,320 Speaker 1: the stretching before not as important, right, the dynamic warm 274 00:17:06,400 --> 00:17:09,960 Speaker 1: up matters much more. All Right, So there's so much 275 00:17:10,000 --> 00:17:12,960 Speaker 1: contradictory information, and that's one reason people keep getting hurt. 276 00:17:12,960 --> 00:17:19,440 Speaker 1: I would argue, okay, separate recommendation from a different reputable, 277 00:17:19,800 --> 00:17:23,480 Speaker 1: you know, organization. I'll leave it at that. They go, well, yes, 278 00:17:23,520 --> 00:17:26,520 Speaker 1: they're saying you should use ice or cold compresses. But 279 00:17:26,560 --> 00:17:28,520 Speaker 1: then they also say the next thing is they say 280 00:17:28,520 --> 00:17:30,960 Speaker 1: he pads, So which is it? Are you icing, are 281 00:17:30,960 --> 00:17:35,399 Speaker 1: you heating? Are you doing contrast therapy, which is alternating both, 282 00:17:36,040 --> 00:17:38,320 Speaker 1: And then they go into the end sets, the non 283 00:17:38,400 --> 00:17:42,480 Speaker 1: steroidal anti inflammatory drugs. Now again we're going to inflammation, 284 00:17:43,400 --> 00:17:48,920 Speaker 1: similar contradictory outcome supposedly, you know, it's very similar to 285 00:17:48,960 --> 00:17:53,679 Speaker 1: the icing. Yes, inflammation is painful, but our bodies are 286 00:17:53,680 --> 00:17:56,639 Speaker 1: really smart machines. And I know this might sound crazy 287 00:17:56,680 --> 00:17:58,720 Speaker 1: to some people that you're like, oh, just suffer through it. Well, 288 00:17:59,160 --> 00:18:00,600 Speaker 1: of course you want to wear in the pain if 289 00:18:00,600 --> 00:18:04,320 Speaker 1: it's super you know, if it's not tolerable, but just 290 00:18:04,480 --> 00:18:07,280 Speaker 1: know that the science is showing that the body is 291 00:18:07,320 --> 00:18:09,800 Speaker 1: repairing itself on its own, and when you ice it, 292 00:18:10,040 --> 00:18:16,240 Speaker 1: when you take certain drugs, it slows that inflammation down, 293 00:18:17,560 --> 00:18:22,960 Speaker 1: potentially slowing down the healing and slowing down the benefits 294 00:18:22,960 --> 00:18:26,280 Speaker 1: of exercise. As well. So that's really interesting. All Right, 295 00:18:26,400 --> 00:18:28,840 Speaker 1: you know what, let's take our final break because I'm 296 00:18:28,840 --> 00:18:30,920 Speaker 1: getting rebbed up and good. We got the great couple 297 00:18:30,960 --> 00:18:32,959 Speaker 1: of studies to talk about, and then I'm gonna give 298 00:18:32,960 --> 00:18:37,159 Speaker 1: you a couple of exercises that have worked wonders for 299 00:18:37,240 --> 00:18:39,320 Speaker 1: that client I spoke about at the beginning, and so 300 00:18:39,359 --> 00:18:41,359 Speaker 1: many others actually one of the clients at the end 301 00:18:41,400 --> 00:18:44,080 Speaker 1: of the book, and so many others over the years. 302 00:18:44,440 --> 00:18:57,479 Speaker 1: All right, final break, We'll be right back. All right. 303 00:18:57,720 --> 00:19:00,320 Speaker 1: I'm just gonna had two great studies that I've holding 304 00:19:00,400 --> 00:19:04,080 Speaker 1: and one is more recommendations for injuries. But they're both great, 305 00:19:04,280 --> 00:19:06,160 Speaker 1: and I'm actually gonna switch the order because I think 306 00:19:06,160 --> 00:19:09,320 Speaker 1: it works better. So the first one I'm going to 307 00:19:09,359 --> 00:19:13,800 Speaker 1: give you was in Current Reviews in Musculo Skeletal Medicine. 308 00:19:14,119 --> 00:19:18,440 Speaker 1: This was June two thousand nine, titled Gastronmius Versus Solius 309 00:19:18,520 --> 00:19:23,040 Speaker 1: Strain How to Differentiate and deal with Calf muscle Injuries. Now, 310 00:19:23,040 --> 00:19:25,920 Speaker 1: there's not a heck of a lot of crazy deep 311 00:19:25,960 --> 00:19:30,359 Speaker 1: research into calf issues. There's some you know, animal stuff 312 00:19:30,359 --> 00:19:32,680 Speaker 1: as always, but there's not a lot of sports specific 313 00:19:32,720 --> 00:19:35,879 Speaker 1: and and it's not surprising it pretty much goes for 314 00:19:36,040 --> 00:19:41,600 Speaker 1: a lot of uh you know, research into strength training 315 00:19:41,600 --> 00:19:46,680 Speaker 1: and everything. You know, the money behind it, and yeah, 316 00:19:46,840 --> 00:19:50,240 Speaker 1: so this is another area that needs a lot more research. 317 00:19:50,320 --> 00:19:53,640 Speaker 1: But this was great. So this was again looking at 318 00:19:53,960 --> 00:19:58,000 Speaker 1: the gastronmius versus the solius injuries, how to different differentiate, 319 00:19:58,080 --> 00:20:01,160 Speaker 1: you know, look at the differences and then deal with them. 320 00:20:01,200 --> 00:20:03,720 Speaker 1: All right, this is really interesting. So I was saying, 321 00:20:03,720 --> 00:20:06,600 Speaker 1: how that first chapter in my book, Uh, the client 322 00:20:06,720 --> 00:20:09,000 Speaker 1: who at sixty two is beating he just won again. 323 00:20:09,040 --> 00:20:10,680 Speaker 1: I spoke with him. I'm not working with him anymore. 324 00:20:10,800 --> 00:20:14,919 Speaker 1: He's still doing the same workouts, modifies it accordingly. But 325 00:20:15,600 --> 00:20:18,159 Speaker 1: at sixty three I think he is now he just 326 00:20:18,200 --> 00:20:22,240 Speaker 1: won his UM country club championships yet again. And the 327 00:20:22,240 --> 00:20:25,159 Speaker 1: two guys in the final draw were forty three and 328 00:20:25,160 --> 00:20:29,119 Speaker 1: twenty three Division one tennis players. So he's killing it. 329 00:20:29,440 --> 00:20:31,240 Speaker 1: He's doing all the little things that I talked about 330 00:20:31,240 --> 00:20:34,439 Speaker 1: on Fitness Disrupted. But this is really interesting. So in 331 00:20:34,440 --> 00:20:37,439 Speaker 1: this review they say cash strains are most commonly found 332 00:20:37,440 --> 00:20:40,720 Speaker 1: in the medial head of the gastronmius. Okay, the gastronmius, 333 00:20:40,760 --> 00:20:44,320 Speaker 1: that's what we talked about as crossing the knee, as 334 00:20:44,359 --> 00:20:47,240 Speaker 1: well as the ankle joint, and it's the faster twitch 335 00:20:47,320 --> 00:20:50,840 Speaker 1: muscle fibers by and large. Alright, here's what's interesting. The 336 00:20:50,880 --> 00:20:54,960 Speaker 1: injury was first described in eighty three in association with 337 00:20:55,040 --> 00:21:01,480 Speaker 1: tennis and is commonly called tennis leg. There you Oh, 338 00:21:01,680 --> 00:21:05,919 Speaker 1: I hadn't heard the tennis leg thing until recently, but 339 00:21:06,000 --> 00:21:09,000 Speaker 1: I saw it over and over. Right. This is why 340 00:21:09,600 --> 00:21:13,760 Speaker 1: you ideally want the research, with the studies in the 341 00:21:13,800 --> 00:21:16,320 Speaker 1: field and the experience working with clients, and then the 342 00:21:16,359 --> 00:21:21,639 Speaker 1: common sense and taking it all together. This makes complete sense, right, Okay, 343 00:21:21,680 --> 00:21:25,120 Speaker 1: this review goes on the gastro nemius is considered at 344 00:21:25,200 --> 00:21:28,480 Speaker 1: high risk for strains. Here we go because it crosses 345 00:21:28,520 --> 00:21:31,600 Speaker 1: two joints, the knee and the ankle, and has a 346 00:21:31,720 --> 00:21:37,040 Speaker 1: high density of type two fast twitch muscle fibers. So 347 00:21:37,119 --> 00:21:39,880 Speaker 1: why doesn't make a difference crosses two joints. Well back 348 00:21:39,880 --> 00:21:42,639 Speaker 1: when it said it's a synergist for the hamstrings. My 349 00:21:42,680 --> 00:21:45,040 Speaker 1: personal belief on this again, not a lot of studies 350 00:21:45,080 --> 00:21:48,480 Speaker 1: into this, and I like taking all that I've learned 351 00:21:48,520 --> 00:21:51,080 Speaker 1: and extrap lighting out and maybe someday I'll do some 352 00:21:51,080 --> 00:21:53,680 Speaker 1: studies on this. Would love to go back for a PhD. 353 00:21:54,200 --> 00:21:57,440 Speaker 1: Some point soon. But I think it's the weak link 354 00:21:57,520 --> 00:22:00,680 Speaker 1: syndrome too, because I will do a show on hamstring 355 00:22:00,720 --> 00:22:04,520 Speaker 1: injuries that's top three. I have to start with calf 356 00:22:04,680 --> 00:22:08,800 Speaker 1: and then hamstrings up there. So I believe personally that 357 00:22:09,040 --> 00:22:13,240 Speaker 1: because so few people do the strength training necessary and 358 00:22:13,280 --> 00:22:17,600 Speaker 1: it's basic stuff, it's not a lot five ten minutes consistently, 359 00:22:17,800 --> 00:22:21,280 Speaker 1: don't have to go super heavy fixing those weaknesses, fixing 360 00:22:21,280 --> 00:22:25,080 Speaker 1: those imbalances. So hamstrings might be weak, other muscles of 361 00:22:25,080 --> 00:22:30,800 Speaker 1: the lower leg, the gastronmius is working synergistically with other 362 00:22:30,880 --> 00:22:35,440 Speaker 1: muscles the hamstring, right, So there's weaknesses, there's imbalances, muscles 363 00:22:35,440 --> 00:22:38,919 Speaker 1: don't fire correctly, and the weak links don't do the 364 00:22:39,000 --> 00:22:41,920 Speaker 1: work right, hamstrings not doing the work maybe, and maybe 365 00:22:42,000 --> 00:22:45,960 Speaker 1: the gastronmius takes over too much. Just a thought, just 366 00:22:46,080 --> 00:22:49,440 Speaker 1: an idea amongst others, all right, as well as the 367 00:22:49,480 --> 00:22:52,160 Speaker 1: gastro nemus being weak itself, and we're going to talk 368 00:22:52,160 --> 00:22:53,520 Speaker 1: about that at the very end when I give you 369 00:22:53,560 --> 00:22:57,640 Speaker 1: the exercises specifically for the calves. But so interesting, right, 370 00:22:58,000 --> 00:23:00,800 Speaker 1: So the gastro nemus doesn't get in shared as much 371 00:23:00,800 --> 00:23:05,199 Speaker 1: as the soulius, not even close in the research and 372 00:23:05,240 --> 00:23:09,639 Speaker 1: the experience, and that makes sense. Crosses two joints, fast 373 00:23:09,680 --> 00:23:15,879 Speaker 1: twitch contracts faster does more hamstrings are involved. Starting to 374 00:23:15,880 --> 00:23:18,480 Speaker 1: make sense to me at least, all right. And then 375 00:23:18,520 --> 00:23:22,119 Speaker 1: finally in this review they say, unlike the gastronemus, the 376 00:23:22,200 --> 00:23:25,080 Speaker 1: soulius is considered low risk for injury. It's what I 377 00:23:25,160 --> 00:23:27,719 Speaker 1: just said, right, And again they go on to just 378 00:23:27,760 --> 00:23:31,080 Speaker 1: confirm it. It crosses only the ankle and is largely 379 00:23:31,200 --> 00:23:35,560 Speaker 1: comprised of type one slow twitch muscle fibers. So there 380 00:23:35,560 --> 00:23:38,160 Speaker 1: you have it. Started with that whole quick anatomy one 381 00:23:38,160 --> 00:23:41,399 Speaker 1: oh one. And now this review comes back and says 382 00:23:41,400 --> 00:23:46,000 Speaker 1: exactly what if you study this stuff makes sense? That 383 00:23:46,040 --> 00:23:50,000 Speaker 1: makes sense, all right? And now just this other awesome 384 00:23:50,160 --> 00:23:54,639 Speaker 1: Again there aren't many, uh study and this was recent. 385 00:23:54,680 --> 00:23:57,720 Speaker 1: I love this. This was in the British Journal of 386 00:23:57,720 --> 00:24:02,800 Speaker 1: Sports Medicine, August two, seventeen Calf Muscle Strain Injuries in Sport, 387 00:24:03,160 --> 00:24:07,560 Speaker 1: a Systematic review of Risk factors for injury. Right now, 388 00:24:07,760 --> 00:24:10,159 Speaker 1: the review they did a lot of it was just 389 00:24:10,240 --> 00:24:13,879 Speaker 1: on muscles in general, not the calf muscles specifically, so 390 00:24:13,920 --> 00:24:16,840 Speaker 1: they extrapolate out. But this was the best of the 391 00:24:16,880 --> 00:24:19,920 Speaker 1: best for this discussion. That I found keeping it under 392 00:24:20,000 --> 00:24:23,760 Speaker 1: like five hours. We're not doing Joe Rogan length podcast here. 393 00:24:24,000 --> 00:24:26,760 Speaker 1: Forget it unless we get really good people at some 394 00:24:26,800 --> 00:24:28,520 Speaker 1: point where I, you know, if I bring two people 395 00:24:28,560 --> 00:24:30,639 Speaker 1: together the way he does, I'm not quite sure I 396 00:24:30,680 --> 00:24:33,840 Speaker 1: like that format, you know, for myself, but who knows. 397 00:24:33,880 --> 00:24:37,119 Speaker 1: I'm open alright. So again, calf muscles strain injuries in 398 00:24:37,160 --> 00:24:40,800 Speaker 1: sport a systematic review of risk factors for injury. So 399 00:24:41,080 --> 00:24:45,160 Speaker 1: the objective of this was to systematically review the literature 400 00:24:45,200 --> 00:24:48,600 Speaker 1: to identify risk factors for calf strain injury, and then 401 00:24:48,600 --> 00:24:52,359 Speaker 1: they're gonna try to direct future research into calf muscle injuries. 402 00:24:52,640 --> 00:24:55,960 Speaker 1: They looked at ten studies, okay, and the subjects in 403 00:24:55,960 --> 00:25:00,119 Speaker 1: these studies football players Australian football as well rug be 404 00:25:00,280 --> 00:25:05,640 Speaker 1: basketball triathletes. There's about five thousand, four hundred athletes and 405 00:25:05,800 --> 00:25:10,840 Speaker 1: of those, uh, eighteen calf and lower leg muscle injuries. 406 00:25:11,440 --> 00:25:15,639 Speaker 1: Here's what's really interesting, and again goes to my personal experience. 407 00:25:16,160 --> 00:25:21,760 Speaker 1: Best evidence synthesis highlights two things. Chronological age and previous 408 00:25:21,840 --> 00:25:25,920 Speaker 1: history of calf strain are the strongest risk factors for 409 00:25:26,119 --> 00:25:30,320 Speaker 1: future calf muscle injuries. So age and then previous history previously. 410 00:25:30,560 --> 00:25:33,200 Speaker 1: You go, okay, that makes complete sense. You heard it before. 411 00:25:33,240 --> 00:25:35,479 Speaker 1: Maybe you're more likely to do it again because of 412 00:25:36,119 --> 00:25:40,080 Speaker 1: maybe weaknesses, imbalances, things like that bad warm up. And 413 00:25:40,119 --> 00:25:45,480 Speaker 1: then they finish up by saying, previous lower limb injuries hamstring, quadriceps, 414 00:25:45,480 --> 00:25:50,240 Speaker 1: adductor knee show some limited evidence for an association. I 415 00:25:50,280 --> 00:25:53,080 Speaker 1: had thought of that obviously before, and now it's confirmed 416 00:25:53,080 --> 00:25:55,119 Speaker 1: with them, same type of thing they're saying, weak links. 417 00:25:56,080 --> 00:25:58,879 Speaker 1: You got issues going on with your lower body. Our 418 00:25:58,960 --> 00:26:01,680 Speaker 1: muscles need to be in allans, they need to fire 419 00:26:02,040 --> 00:26:05,479 Speaker 1: in a certain sequence. And when it doesn't happen right, 420 00:26:05,520 --> 00:26:07,480 Speaker 1: when you you know, when your core is really weak 421 00:26:07,560 --> 00:26:09,399 Speaker 1: and you ask your body to do a movement and 422 00:26:09,440 --> 00:26:12,760 Speaker 1: your core can't do what it needs to do to 423 00:26:12,880 --> 00:26:15,680 Speaker 1: have your whole body move the way it should naturally, 424 00:26:16,200 --> 00:26:19,240 Speaker 1: things happen right. And that's what this is saying. And 425 00:26:19,280 --> 00:26:22,600 Speaker 1: they finished up by saying, numerous factors lack evidence of 426 00:26:22,640 --> 00:26:25,719 Speaker 1: an association, and they talk about height, weight, gender, and 427 00:26:25,920 --> 00:26:29,159 Speaker 1: side dominance all right, And they conclude by saying it 428 00:26:29,200 --> 00:26:32,640 Speaker 1: one more time, increasing age, previous castrain injury most predictive 429 00:26:32,640 --> 00:26:36,240 Speaker 1: of future calf injury. The overall paucity of evidence, and 430 00:26:36,240 --> 00:26:38,520 Speaker 1: the trend for studies of a high risk of bias 431 00:26:38,760 --> 00:26:41,320 Speaker 1: show that further research needs to be undertaken. So I 432 00:26:41,359 --> 00:26:44,000 Speaker 1: love this because I get to extrapolate a little more 433 00:26:44,000 --> 00:26:48,960 Speaker 1: than normal. Alright, my experience, and I'm constantly saying, it's 434 00:26:49,040 --> 00:26:52,480 Speaker 1: my experience. So I'm taking the research, not a lot, 435 00:26:53,200 --> 00:26:56,880 Speaker 1: taking the anatomy and physiology side of it, right, structure 436 00:26:56,920 --> 00:26:59,960 Speaker 1: and function of the body, and then let's use our 437 00:27:00,080 --> 00:27:04,760 Speaker 1: common sense. All right, kind of fun. So not a 438 00:27:04,760 --> 00:27:08,840 Speaker 1: lot of research, but let me finish up the little 439 00:27:08,880 --> 00:27:12,520 Speaker 1: part here. They go on to say in this how 440 00:27:12,600 --> 00:27:15,320 Speaker 1: to deal with the injuries? So back to the first 441 00:27:15,800 --> 00:27:19,720 Speaker 1: study slash review I was talking about. They say, over 442 00:27:19,720 --> 00:27:22,760 Speaker 1: the first three to five days, limit the you see 443 00:27:22,760 --> 00:27:26,000 Speaker 1: your muscle, that makes sense. They do say do cryotherapy, 444 00:27:26,119 --> 00:27:30,080 Speaker 1: they say do compressive rap maybe maybe not. I'm not 445 00:27:30,080 --> 00:27:32,520 Speaker 1: going to do it personally, that's my uh, that's my 446 00:27:32,560 --> 00:27:35,840 Speaker 1: personal opinion based on the most recent research. Okay. They 447 00:27:35,880 --> 00:27:38,560 Speaker 1: go on to say use of and said should be restricted. 448 00:27:38,600 --> 00:27:41,159 Speaker 1: So we like that for the first twenty four to 449 00:27:41,280 --> 00:27:45,480 Speaker 1: seventy two hours due to increase bleeding, okay from anti 450 00:27:45,600 --> 00:27:51,360 Speaker 1: platelet effect. So another issue, the inflammation, the bleeding. Don't 451 00:27:51,400 --> 00:27:54,919 Speaker 1: want that necessarily, right, And they support that even more 452 00:27:54,960 --> 00:27:57,480 Speaker 1: by saying moist heat and massage early in the healing 453 00:27:57,520 --> 00:28:02,320 Speaker 1: process are thought to increase the chance of the bleeding 454 00:28:02,480 --> 00:28:05,480 Speaker 1: and are generally contraindicated. Right, don't want to do that, 455 00:28:06,800 --> 00:28:09,720 Speaker 1: and makes sense. They say premature return may result in 456 00:28:09,800 --> 00:28:14,199 Speaker 1: prolonged recovery or incomplete return to pre injury baseline. That 457 00:28:14,200 --> 00:28:18,520 Speaker 1: makes sense with all injuries, all injuries. And they finish 458 00:28:18,600 --> 00:28:22,000 Speaker 1: up by saying rehabilitative exercises should isolate the silius and 459 00:28:22,040 --> 00:28:25,960 Speaker 1: the gastronemius by varying reflection. Remember that's why I said, 460 00:28:26,560 --> 00:28:29,560 Speaker 1: the way the muscles work will dictate the type of 461 00:28:29,680 --> 00:28:33,120 Speaker 1: exercises we do. And they say, you can do some stretching, 462 00:28:33,560 --> 00:28:35,840 Speaker 1: passive stretching of the injury muscle as well. All right, 463 00:28:37,400 --> 00:28:40,320 Speaker 1: let's finish this all up, take it all, put it 464 00:28:40,320 --> 00:28:45,520 Speaker 1: all together, put a bow around it. Prehab, prehab, prehab, prehab. 465 00:28:45,840 --> 00:28:48,200 Speaker 1: And there's two ways that With all the clients I've 466 00:28:48,240 --> 00:28:51,000 Speaker 1: spoken about, what I have found success with is the 467 00:28:51,040 --> 00:28:57,080 Speaker 1: prehabilitative exercises super basic, super easy to do, just have 468 00:28:57,200 --> 00:29:00,400 Speaker 1: to be consistent. And then I found the arm up 469 00:29:00,880 --> 00:29:06,120 Speaker 1: super important especially when you are going from zero to sixty. 470 00:29:06,120 --> 00:29:08,880 Speaker 1: When you are you know, the weekend warrior, and you're 471 00:29:08,880 --> 00:29:12,600 Speaker 1: sitting most Monday through Friday, and then you go play 472 00:29:12,680 --> 00:29:15,400 Speaker 1: tennis or paddle tennis or pick up basketball, or you're 473 00:29:15,400 --> 00:29:17,920 Speaker 1: playing with your kids and you're moving quickly side to side, 474 00:29:17,960 --> 00:29:22,080 Speaker 1: up and down. You're surprised. Bad things happen. So we 475 00:29:22,120 --> 00:29:25,040 Speaker 1: need to strengthen and we need to warm up. Those 476 00:29:25,080 --> 00:29:26,760 Speaker 1: are the two things i'm gonna give you that have 477 00:29:26,920 --> 00:29:32,080 Speaker 1: worked wonders with these clients. Okay, I'm gonna give you 478 00:29:32,760 --> 00:29:36,960 Speaker 1: four basic exercises that you're gonna do that these clients 479 00:29:37,160 --> 00:29:40,600 Speaker 1: still do to this day and are finding enormous success 480 00:29:40,640 --> 00:29:43,520 Speaker 1: with them. Let me also say, though, along with other 481 00:29:43,600 --> 00:29:45,840 Speaker 1: lower body exercises. Now, don't think, oh my gosh, Tom, 482 00:29:45,880 --> 00:29:48,160 Speaker 1: now you're asked me to do two hours. Absolutely not 483 00:29:48,840 --> 00:29:53,200 Speaker 1: to give you the four exercises for the calf. Specifically, 484 00:29:54,240 --> 00:29:55,800 Speaker 1: it's gonna take you a couple of minutes, and if 485 00:29:55,800 --> 00:29:59,560 Speaker 1: you add it in more separate show then it's still 486 00:29:59,600 --> 00:30:02,240 Speaker 1: gonna take you. Tend to twenty minutes tops two. Totally 487 00:30:02,240 --> 00:30:05,000 Speaker 1: bulletproof your body in the way that will allow you 488 00:30:06,000 --> 00:30:08,960 Speaker 1: to do whatever you want to do and decrease that 489 00:30:09,040 --> 00:30:14,600 Speaker 1: likelihood of injury significantly. Calfhraises calfhrases. When I do this show, 490 00:30:14,600 --> 00:30:17,840 Speaker 1: I stand. So as I stand here and talk about calfhrases, 491 00:30:18,040 --> 00:30:20,920 Speaker 1: you're standing, you press up on your toes or I'm sorry, 492 00:30:20,920 --> 00:30:23,160 Speaker 1: press down on your toes and you bring your heels 493 00:30:23,200 --> 00:30:27,280 Speaker 1: up off the ground. That's a body weight calfhrase. Okay, 494 00:30:27,600 --> 00:30:31,080 Speaker 1: you start that way, especially if you're you know, starting 495 00:30:31,120 --> 00:30:34,760 Speaker 1: for the first time. You don't hold heavyweights. We'll talk 496 00:30:34,760 --> 00:30:40,280 Speaker 1: about that. But you do body weight exercises right two 497 00:30:40,320 --> 00:30:43,480 Speaker 1: ft And then here's the other one. You go single leg, 498 00:30:44,080 --> 00:30:47,160 Speaker 1: single leg right. Now, that's harder because I'm using one 499 00:30:47,240 --> 00:30:50,600 Speaker 1: leg to do my entire body weight. Now here's an 500 00:30:50,640 --> 00:30:54,600 Speaker 1: interesting thing, slow twitch muscle fibers. You can go higher 501 00:30:54,600 --> 00:30:57,960 Speaker 1: repetition here, so you can still do ten to fifteen, 502 00:30:58,880 --> 00:31:02,120 Speaker 1: but you can go higher. You can do twenty repetitions 503 00:31:02,160 --> 00:31:06,480 Speaker 1: even alright, some clients went super high. I think that 504 00:31:06,680 --> 00:31:10,320 Speaker 1: many of those repetitions were wasted. And if you want 505 00:31:10,320 --> 00:31:13,040 Speaker 1: to go harder, I would rather than you do add 506 00:31:13,080 --> 00:31:16,320 Speaker 1: an external weight so you could hold dumbbells right at 507 00:31:16,320 --> 00:31:19,960 Speaker 1: your sides and do calf phrases. Right. So not just 508 00:31:20,000 --> 00:31:22,840 Speaker 1: your body weight. Now you're holding ten fifteen pound dumbells 509 00:31:22,840 --> 00:31:27,160 Speaker 1: maybe and you're doing ten to twenty calf raises. And 510 00:31:27,200 --> 00:31:29,479 Speaker 1: as I say this, I'm doing it. If you can 511 00:31:29,520 --> 00:31:33,040 Speaker 1: hear it, one of three sets, all right, single leg 512 00:31:33,080 --> 00:31:37,240 Speaker 1: calf raises. Now you can hold two weights, you can 513 00:31:37,280 --> 00:31:40,959 Speaker 1: hold one weight. You're just adding in and loading that 514 00:31:41,080 --> 00:31:44,680 Speaker 1: calf a little bit more with added weight. You can 515 00:31:44,800 --> 00:31:48,400 Speaker 1: also put a barbell on, so so many different ways. 516 00:31:48,760 --> 00:31:50,360 Speaker 1: You could put a weight vest on if you have 517 00:31:50,480 --> 00:31:52,720 Speaker 1: that at home. So if you want to add additional 518 00:31:52,720 --> 00:31:57,520 Speaker 1: weight holding dumbbells using a barbell, hey, put your kid 519 00:31:57,600 --> 00:32:00,000 Speaker 1: on your back. Just wiyham if you want to figure 520 00:32:00,040 --> 00:32:02,920 Speaker 1: out exactly the way you're using. But those are the 521 00:32:02,920 --> 00:32:07,520 Speaker 1: two ways to start too legged, you know, bilateral calfhraises 522 00:32:08,240 --> 00:32:11,120 Speaker 1: and then single leg. Now here's where it gets fun 523 00:32:11,160 --> 00:32:13,680 Speaker 1: to me as an exercise physiologist. Some of you may 524 00:32:13,720 --> 00:32:15,960 Speaker 1: have used this machine in the gym. If we want 525 00:32:15,960 --> 00:32:18,600 Speaker 1: to target that soulius because we still want to strengthen 526 00:32:18,640 --> 00:32:22,800 Speaker 1: that one. We want our legs to be balanced and strong. 527 00:32:23,840 --> 00:32:27,560 Speaker 1: There's a seated calfhraise. And now you should know why 528 00:32:27,600 --> 00:32:31,200 Speaker 1: that works right to some degree. So the seated calf raise. 529 00:32:31,280 --> 00:32:34,760 Speaker 1: Your legs are about ninety degrees of bend and you 530 00:32:34,800 --> 00:32:37,840 Speaker 1: do a calf raise while seated, so that is doing 531 00:32:37,960 --> 00:32:43,040 Speaker 1: what When you bend that knee, you inhibit the gastronmius 532 00:32:43,320 --> 00:32:50,160 Speaker 1: to some degree, forcing your solius to work more. Okay, 533 00:32:50,400 --> 00:32:54,000 Speaker 1: when the gastronmius crosses the knee and now you bend it, 534 00:32:55,040 --> 00:32:57,440 Speaker 1: we're asking the solius to do more. So how do 535 00:32:57,480 --> 00:33:01,120 Speaker 1: you do that at home? I just put those dumbbells 536 00:33:01,160 --> 00:33:04,440 Speaker 1: so you can sit in a chair and put dumbbells, 537 00:33:04,520 --> 00:33:09,360 Speaker 1: a weight plate on your thighs and do the calfhras 538 00:33:09,440 --> 00:33:14,640 Speaker 1: is well seated. Okay, and that would be the third one. 539 00:33:14,880 --> 00:33:16,920 Speaker 1: I would rather if you're gonna pick two out of 540 00:33:16,960 --> 00:33:21,120 Speaker 1: the three, do the first two cafhrases two legs, cafhrases 541 00:33:21,120 --> 00:33:24,040 Speaker 1: one leg. If you have more time, definitely add in 542 00:33:24,120 --> 00:33:27,720 Speaker 1: shouldn't take wong at all. The seated calfrais. And again 543 00:33:28,040 --> 00:33:30,280 Speaker 1: you're holding dumbels. You can have a heavier dumbell and 544 00:33:30,320 --> 00:33:32,200 Speaker 1: you can actually position it on both thighs at the 545 00:33:32,240 --> 00:33:35,280 Speaker 1: same time. You can have two lighter dumbells and put 546 00:33:35,320 --> 00:33:37,640 Speaker 1: one on each thigh. You can have a weight plate 547 00:33:37,720 --> 00:33:40,640 Speaker 1: twenty five pound plate, ten pound plate. Put that on 548 00:33:40,720 --> 00:33:44,200 Speaker 1: your one or both of your thighs as well. Fun 549 00:33:44,240 --> 00:33:46,720 Speaker 1: awesome ways to do it at home. Okay, Number four 550 00:33:46,760 --> 00:33:50,680 Speaker 1: though one of the most important in prior shows, I 551 00:33:50,720 --> 00:33:54,719 Speaker 1: talked about PLA metrics and my Nantucket camp every summer 552 00:33:55,080 --> 00:33:57,120 Speaker 1: for summer. Ever he didn't do it because of COVID 553 00:33:57,760 --> 00:34:01,720 Speaker 1: twenty two years in a row, and we start with 554 00:34:01,800 --> 00:34:03,520 Speaker 1: a warm up. That's what I'm gonna get to next. 555 00:34:03,560 --> 00:34:06,840 Speaker 1: But one exercise that I talked about every year is 556 00:34:06,880 --> 00:34:10,719 Speaker 1: being so essential to the demographic that primarily takes my 557 00:34:11,080 --> 00:34:17,000 Speaker 1: camp anywhere from forties to mid sixties and beyond. Biometrics 558 00:34:17,800 --> 00:34:22,680 Speaker 1: training our bodies to jump, and one of the reasons 559 00:34:22,800 --> 00:34:28,040 Speaker 1: I believe, amongst many the weaknesses as well that advanced age. 560 00:34:28,080 --> 00:34:30,120 Speaker 1: Back to that study that said, I mean read it 561 00:34:30,160 --> 00:34:35,440 Speaker 1: exactly as it was written, chronological age being a huge 562 00:34:35,840 --> 00:34:40,560 Speaker 1: risk factor increasing age because I believe we don't jump 563 00:34:40,680 --> 00:34:44,200 Speaker 1: enough as we get older, we lose those neural connections, 564 00:34:45,040 --> 00:34:47,600 Speaker 1: the strength, and then we ask our bodies to do 565 00:34:47,640 --> 00:34:51,000 Speaker 1: it really quickly on a Saturday or a Sunday. So 566 00:34:51,640 --> 00:34:58,280 Speaker 1: by doing two different versions of cliometric jumps, I personally 567 00:34:58,320 --> 00:35:02,040 Speaker 1: have clients back in the day. They would only jump, 568 00:35:02,520 --> 00:35:05,280 Speaker 1: not all of them, but most a box no higher 569 00:35:05,320 --> 00:35:09,120 Speaker 1: than their knees, two leggs, and you start lower obviously, 570 00:35:09,600 --> 00:35:12,240 Speaker 1: and I don't want you to use a wooden box 571 00:35:12,600 --> 00:35:15,480 Speaker 1: or a metal box because if you miss it really 572 00:35:15,560 --> 00:35:19,920 Speaker 1: hurts your shins. So they make soft ones. You can 573 00:35:20,040 --> 00:35:22,719 Speaker 1: use a step like an old school step for some 574 00:35:22,760 --> 00:35:26,400 Speaker 1: of you older people that still have those. Use something soft, 575 00:35:27,040 --> 00:35:31,360 Speaker 1: but any degree of jumping off the ground, so it 576 00:35:31,360 --> 00:35:33,960 Speaker 1: can be two inches, three inches, four inches, five inches, 577 00:35:34,040 --> 00:35:38,759 Speaker 1: six inches jumping up and stepping back down. You'll see 578 00:35:38,760 --> 00:35:41,399 Speaker 1: other people jump back down. That is a great way 579 00:35:41,400 --> 00:35:44,480 Speaker 1: to actually injure your calf. And for our purposes, we 580 00:35:44,520 --> 00:35:47,480 Speaker 1: don't need that. We don't need that stress, not for 581 00:35:47,520 --> 00:35:51,800 Speaker 1: our goals. So one to three sets, ten to fifteen 582 00:35:51,840 --> 00:35:55,880 Speaker 1: repetitions jumping up onto something a couple inches off the 583 00:35:55,920 --> 00:35:58,520 Speaker 1: ground up to your knees. That's the highest point. I 584 00:35:58,520 --> 00:36:01,240 Speaker 1: would go for the vast majority of you, couple inches 585 00:36:01,320 --> 00:36:03,960 Speaker 1: up to your knees as being the highest one of 586 00:36:04,040 --> 00:36:07,799 Speaker 1: three sets, ten to fifteen repetitions. And then finally that 587 00:36:07,920 --> 00:36:12,000 Speaker 1: seconds um exercise. Biometrically, that's how you start. You're gonna 588 00:36:12,000 --> 00:36:14,839 Speaker 1: build up that strength, get back used to jumping because 589 00:36:14,840 --> 00:36:16,520 Speaker 1: it's gonna feel weird for many of you. You haven't 590 00:36:16,520 --> 00:36:18,960 Speaker 1: done it in a long time. Then you're gonna do 591 00:36:19,000 --> 00:36:21,959 Speaker 1: one leg again. I'm a big believer in unilateral exercises. 592 00:36:22,960 --> 00:36:25,879 Speaker 1: They have been one of the top three reasons I'm 593 00:36:25,920 --> 00:36:29,760 Speaker 1: injury free as a runner and and just athlete and person. 594 00:36:30,719 --> 00:36:32,839 Speaker 1: So now I want that super low two inches three 595 00:36:32,840 --> 00:36:36,120 Speaker 1: inches off the ground that's super high or high enough 596 00:36:36,160 --> 00:36:40,520 Speaker 1: for most and one leg at a time, swing jump 597 00:36:40,640 --> 00:36:43,879 Speaker 1: up ten to fifteen repetitions with the right leg, ten 598 00:36:43,920 --> 00:36:48,680 Speaker 1: to fifteen with the left, one to three sets. When 599 00:36:48,680 --> 00:36:52,200 Speaker 1: I tell you that those four exercises, calf raises with 600 00:36:52,239 --> 00:36:58,120 Speaker 1: both legs, single leg calfhraises, the seeded and then the piometrics, 601 00:36:59,280 --> 00:37:02,960 Speaker 1: that is a recipe that has worked, Tony. What's worked 602 00:37:03,000 --> 00:37:09,000 Speaker 1: for me strengthening those calf muscles, getting those fast twitch 603 00:37:09,120 --> 00:37:12,279 Speaker 1: muscle fibers working again and firing again, and getting your 604 00:37:12,320 --> 00:37:14,120 Speaker 1: body ready. Now it knows, And I would say to 605 00:37:14,160 --> 00:37:17,319 Speaker 1: those tennis clients over the years, this is where you 606 00:37:17,360 --> 00:37:19,400 Speaker 1: do the work. It's not gonna You're not gonna pull 607 00:37:19,440 --> 00:37:21,920 Speaker 1: a muscle the way you did so many times in 608 00:37:21,960 --> 00:37:25,480 Speaker 1: the past because you weren't doing any of this. And 609 00:37:25,560 --> 00:37:28,000 Speaker 1: that's a big part of the advanced age. I believe 610 00:37:28,719 --> 00:37:33,799 Speaker 1: we're not using those muscles, we're not warming up, and 611 00:37:33,800 --> 00:37:36,359 Speaker 1: our bodies aren't ready to do what we're gonna asking 612 00:37:36,400 --> 00:37:39,160 Speaker 1: it to do. So here's where we finish up. This 613 00:37:39,320 --> 00:37:43,680 Speaker 1: is it the warm up. So my Nantucket camp, it's 614 00:37:43,680 --> 00:37:47,200 Speaker 1: on the sand. That is super hard. You burn. Studies 615 00:37:47,239 --> 00:37:50,000 Speaker 1: show two and a half times roughly the calories running 616 00:37:50,000 --> 00:37:53,000 Speaker 1: in sand because it's unstable and it's super higher risk 617 00:37:53,040 --> 00:37:56,279 Speaker 1: to pull a muscle. And so over the years I 618 00:37:56,480 --> 00:38:01,360 Speaker 1: have just refined and refined the warm up basic. Most 619 00:38:01,400 --> 00:38:04,799 Speaker 1: runners do these exercises. I called them exercises. See that 620 00:38:05,560 --> 00:38:10,719 Speaker 1: most runners do these warm up well, they are exercises 621 00:38:11,480 --> 00:38:13,520 Speaker 1: as far as we're concerned here, of course they are 622 00:38:13,520 --> 00:38:17,520 Speaker 1: because they're not stretching their warm up exercises for especially 623 00:38:17,560 --> 00:38:19,640 Speaker 1: those runners who run fast. If you're running a marathon, 624 00:38:19,920 --> 00:38:22,719 Speaker 1: not as important. And we'll finish up explaining why. But 625 00:38:22,800 --> 00:38:26,120 Speaker 1: here you go. So before you play basketball, before you 626 00:38:26,160 --> 00:38:29,480 Speaker 1: play tennis, before you do something that's asking you to 627 00:38:29,680 --> 00:38:34,520 Speaker 1: move quickly, spend three to five minutes just warming up 628 00:38:34,560 --> 00:38:37,520 Speaker 1: a dynamic warm up and it's not stretching. It's not 629 00:38:37,600 --> 00:38:42,360 Speaker 1: pushing off. You know a wall, Yes, that stretches your 630 00:38:42,400 --> 00:38:44,879 Speaker 1: calf muscles, but the study show that's not the way 631 00:38:44,880 --> 00:38:47,600 Speaker 1: to warm up. Okay, so it's a dynamic warm up. 632 00:38:47,680 --> 00:38:51,200 Speaker 1: I'm gonna give you. Let me see one, two, three, four, five, six, 633 00:38:51,440 --> 00:38:54,160 Speaker 1: six one. You know they're they're more, but here's six 634 00:38:54,239 --> 00:38:58,759 Speaker 1: that will just work. Wonders. Hi knees, high knees. So 635 00:38:58,920 --> 00:39:02,840 Speaker 1: you run ten feet fifteen feet in front of you, 636 00:39:02,920 --> 00:39:06,239 Speaker 1: high knees, Pull those knees up. Okay, you run back. 637 00:39:06,280 --> 00:39:08,400 Speaker 1: You do butt kicks, so you kick those heels to 638 00:39:08,440 --> 00:39:11,480 Speaker 1: your butt. You've seen this before runners before a race, right, 639 00:39:11,520 --> 00:39:14,120 Speaker 1: you probably made fun of them. There's a reason for it. 640 00:39:14,719 --> 00:39:18,359 Speaker 1: Skipping huge, you go, Tom, I'm not gonna skip. First 641 00:39:18,360 --> 00:39:21,239 Speaker 1: time I did the skipping drills with some major professional 642 00:39:21,280 --> 00:39:25,080 Speaker 1: triathlete coaches. I skipped wrong. I didn't know you could, 643 00:39:25,440 --> 00:39:27,960 Speaker 1: but the wrong arm came up. Hey, you know what 644 00:39:28,000 --> 00:39:31,160 Speaker 1: they made fun of me, didn't matter. I learned skipping. 645 00:39:31,640 --> 00:39:35,239 Speaker 1: That is what It's the plyometric. It's the jumping, but 646 00:39:35,320 --> 00:39:39,799 Speaker 1: at a much lower intensity. You are prepping your body 647 00:39:39,840 --> 00:39:43,440 Speaker 1: for the activity to come. Skips skips with you know, 648 00:39:43,719 --> 00:39:46,920 Speaker 1: right leg and then left leg. You alternate ten fifteen 649 00:39:47,000 --> 00:39:49,440 Speaker 1: feet ten yards if you you have it marked out. 650 00:39:50,200 --> 00:39:57,400 Speaker 1: Side shuffle, karaoke. I know karaoke karaoke. Most people know 651 00:39:57,480 --> 00:40:01,279 Speaker 1: it as karaoke. It's not the singing. In karaoka. You're 652 00:40:01,360 --> 00:40:04,759 Speaker 1: running sideways, bringing the right foot in front, the right 653 00:40:04,800 --> 00:40:09,480 Speaker 1: foot behind, right alternating, and then finally skaters and skaters 654 00:40:09,480 --> 00:40:11,400 Speaker 1: are stationary. You jump to the right, you jump to 655 00:40:11,400 --> 00:40:16,080 Speaker 1: the left. That is a phenomenal exercise warm up where 656 00:40:16,080 --> 00:40:18,719 Speaker 1: you're just staying in place, but you're doing what You're 657 00:40:18,800 --> 00:40:21,840 Speaker 1: raising your body temperature, you're getting the blood flowing, and 658 00:40:21,880 --> 00:40:26,880 Speaker 1: you're doing it laterally. So again for those sports and 659 00:40:26,920 --> 00:40:30,600 Speaker 1: activities where you're asking your body to move side to side, 660 00:40:30,600 --> 00:40:34,040 Speaker 1: front to back, up and down three to five minutes, 661 00:40:34,400 --> 00:40:42,200 Speaker 1: high knees, butt kicks, skipping, side shuffle, karaoka, skaters, and 662 00:40:42,239 --> 00:40:44,480 Speaker 1: I know you're going I'm not doing that. Tom My 663 00:40:44,640 --> 00:40:47,920 Speaker 1: tennis group, you know my singles tennants, they're gonna make 664 00:40:47,920 --> 00:40:52,799 Speaker 1: fun of me. Guess what You're gonna play better. You're 665 00:40:52,800 --> 00:40:55,719 Speaker 1: gonna play longer because you're not gonna get injured. And 666 00:40:55,760 --> 00:40:58,560 Speaker 1: what do you care more about? I don't want to 667 00:40:58,560 --> 00:41:02,799 Speaker 1: be injured and there you have at caffe injuries. This 668 00:41:02,880 --> 00:41:05,880 Speaker 1: was so much fun. We broke it down, did a 669 00:41:05,880 --> 00:41:10,320 Speaker 1: little anatomy. Lesson talked about fast twitch, slow twitch, the 670 00:41:10,360 --> 00:41:14,320 Speaker 1: way the muscles connect, what joints they cross. Studies point 671 00:41:14,400 --> 00:41:17,799 Speaker 1: exactly what I've seen over the years. And this is 672 00:41:17,880 --> 00:41:21,880 Speaker 1: such an example of I'm not giving you a crazy workout. 673 00:41:23,040 --> 00:41:28,040 Speaker 1: I just watched There's there's one. There's one. He's actually 674 00:41:28,040 --> 00:41:31,279 Speaker 1: PhD level and his workouts are so nuts. I've never 675 00:41:31,320 --> 00:41:33,920 Speaker 1: seen these movements. They are so unique and I and 676 00:41:34,480 --> 00:41:36,920 Speaker 1: he sounds amazing, and I have to bring it up 677 00:41:36,960 --> 00:41:41,960 Speaker 1: because it's just not what you need in my opinion, 678 00:41:42,000 --> 00:41:45,400 Speaker 1: and experience makes that person sound really smart and it 679 00:41:45,440 --> 00:41:49,040 Speaker 1: looks really cool, and he's got to train you that way. 680 00:41:51,520 --> 00:41:55,080 Speaker 1: But I've never seen people do those movements and you know, 681 00:41:55,360 --> 00:41:58,719 Speaker 1: have major results. And and here's the final takeaway. If 682 00:41:58,760 --> 00:42:00,919 Speaker 1: you do any type of exercise and you don't hurt yourself, 683 00:42:00,960 --> 00:42:04,200 Speaker 1: you're gonna get better. You know, really over the years. 684 00:42:04,600 --> 00:42:08,239 Speaker 1: You know, it is that simple. You know, you go 685 00:42:08,320 --> 00:42:10,160 Speaker 1: to a trainer who doesn't hurt you, but you lift 686 00:42:10,160 --> 00:42:12,080 Speaker 1: everythings and you raise your heart rate. As long as 687 00:42:12,120 --> 00:42:13,879 Speaker 1: you don't get hurt, and you show up consistently, you're 688 00:42:13,880 --> 00:42:16,120 Speaker 1: gonna get better. You may not want to believe that, 689 00:42:16,440 --> 00:42:18,680 Speaker 1: but you gotta show up consistently. Now, some are much 690 00:42:18,680 --> 00:42:22,120 Speaker 1: better than others at getting you better results. But if 691 00:42:22,160 --> 00:42:23,879 Speaker 1: you pick up heavy things and you raise your heart rate, 692 00:42:24,600 --> 00:42:27,440 Speaker 1: you're gonna see improvements. Okay, So there you have it. 693 00:42:27,560 --> 00:42:31,640 Speaker 1: Four exercises. Add weight when and if you need to do. 694 00:42:31,680 --> 00:42:33,640 Speaker 1: Not go too heavy too soon. You don't have to. 695 00:42:34,880 --> 00:42:37,840 Speaker 1: You are strengthening slowly. You are building that base of strength. 696 00:42:38,239 --> 00:42:40,320 Speaker 1: So you want to build a strength in your calf muscles. 697 00:42:40,640 --> 00:42:43,920 Speaker 1: You want to do those ply and metrics and I cannot. 698 00:42:45,560 --> 00:42:48,680 Speaker 1: And you know reinforce how important those jumping movements are 699 00:42:48,719 --> 00:42:52,320 Speaker 1: as we get older. Keep them simple, keep them low, 700 00:42:53,920 --> 00:42:56,000 Speaker 1: and just do them consistently. How many times a week 701 00:42:56,120 --> 00:42:59,800 Speaker 1: just jumped into my head? Two to three maximum is fine? 702 00:43:00,000 --> 00:43:02,799 Speaker 1: Alternating days Monday, Wednesday Friday. But if you did it 703 00:43:02,840 --> 00:43:06,880 Speaker 1: twice a week, I'm gonna pay dividends. Monday Thursday, you know, 704 00:43:07,960 --> 00:43:13,839 Speaker 1: Tuesday Saturday, but Monday, Wednesday Friday. The more you want 705 00:43:13,840 --> 00:43:17,120 Speaker 1: to perform at a high level than the more frequently 706 00:43:17,160 --> 00:43:19,600 Speaker 1: you want to do it. But nonconsecutive days and by 707 00:43:19,600 --> 00:43:21,240 Speaker 1: the way, I read a study or sorry, I woudn't 708 00:43:21,239 --> 00:43:23,680 Speaker 1: need to study bodybuilding guy who said you should do 709 00:43:23,760 --> 00:43:27,239 Speaker 1: your calves every day? Oh yeah, I disagree? All right, 710 00:43:27,920 --> 00:43:32,160 Speaker 1: questions let me know. Tom h Fit is my Instagram 711 00:43:32,160 --> 00:43:35,160 Speaker 1: as well as Twitter. Tom h Fit, please subscribe to 712 00:43:35,200 --> 00:43:39,480 Speaker 1: the show at We just surpassed one million total downloads 713 00:43:39,480 --> 00:43:41,239 Speaker 1: after just over a year, So thank you for that. 714 00:43:41,840 --> 00:43:44,880 Speaker 1: Super happy about that. Love this. So many people have 715 00:43:44,960 --> 00:43:48,080 Speaker 1: reached out with questions and comments and I encourage you too, 716 00:43:48,120 --> 00:43:51,320 Speaker 1: and I add them in to my listener mailbag shows. 717 00:43:51,719 --> 00:43:55,160 Speaker 1: So Tom h Fit, Twitter and Instagram, Fitness Disrupted dot com. 718 00:43:55,239 --> 00:43:57,880 Speaker 1: You can go right there, email me through the site 719 00:43:57,920 --> 00:43:59,719 Speaker 1: and learn a little bit more about me if you want. 720 00:44:00,000 --> 00:44:02,000 Speaker 1: Gonna pitch it one more time because it's how I 721 00:44:02,000 --> 00:44:04,640 Speaker 1: pay the bills as well. Micro Workout Plan is the 722 00:44:04,680 --> 00:44:07,719 Speaker 1: new book, and like I said, I talk about the 723 00:44:07,760 --> 00:44:10,560 Speaker 1: clients like the opening chapter and this is what I 724 00:44:10,560 --> 00:44:13,279 Speaker 1: did exactly. What I give you on these shows is 725 00:44:13,280 --> 00:44:15,400 Speaker 1: what I do myself and what I do with clients, 726 00:44:15,960 --> 00:44:21,040 Speaker 1: and you can know that without hesitation. All right, thank 727 00:44:21,080 --> 00:44:25,759 Speaker 1: you for listening. I am Tom Holland this is Fitness Disrupted. 728 00:44:26,760 --> 00:44:34,719 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 729 00:44:34,880 --> 00:44:38,680 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 730 00:44:38,680 --> 00:44:42,000 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 731 00:44:42,080 --> 00:44:43,440 Speaker 1: listen to your favorite shows.