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This is a discussion on Ask: The Forum's Fitness Freaks! within the Health and Fitness forums, part of the Topics of Interest category; I badly sprained my ankle last September. I neglected treating it (tend to ignore physical pains) and it still aches ...

  1. #351

    I badly sprained my ankle last September. I neglected treating it (tend to ignore physical pains) and it still aches when I walk for a couple of hours 5 months later. I'm adding more walking to my regular routine in order to work it out, but I'm wondering if maybe there's something else I can do to help strengthen my ankle and repair whatever the hell is wrong with it.

    I have not been able to run since I sprained it. I can only walk.

    Anyone had anything similar happen? Any advice about what to do to help fix it?

    Advice much appreciated. I'd like to be able to go running and do serious hiking again. :/

  2. #352

    Quote Originally Posted by android654 View Post
    No! Stop, seriously, don't workout with "fuel" with the exception of needing to exercise later on in the day. If you exercise after waking--especially if you're doing cardio--you should always exercise on a "fast." Not only is it better for performance and development, but it trigger fat stores more readily to fuel workouts and aids your development.



    What Will Cause You to Lose More Fat -- Exercising Fasted or Non-Fasted?
    That's not true.

    Some people just straight up do better with food in their stomachs than others. I can't exercise in a fasted state. Cardio, I can. But resistance training definitely not. Tried it once and I almost fainted. I take in about 1500 calories an hour before I exercise on leg day or before I do deadlifts (1000 kcals is enough for chest day); I find this is the best window for me. There is some research admittedly that indicates that resistance training in a fasted state does aide in building muscle and I'm positive it works for a lot of people, but that all goes out the window if you can't actually lift without food. Meal timing is highly individual.

    Secondly. Burning fat stores in a fasted state has been debunked. It's one of the more prevailing fitness myths (link) It's fairly illogical when you think about it anyway since fatloss occurs due to caloric deficits. Whether you eat before exercising or after, the same caloric deficit is still there.

  3. #353

    Quote Originally Posted by Derange At 170 View Post
    That's not true.

    Some people just straight up do better with food in their stomachs than others. I can't exercise in a fasted state. Cardio, I can. But resistance training definitely not. Tried it once and I almost fainted. I take in about 1500 calories an hour before I exercise on leg day or before I do deadlifts (1000 kcals is enough for chest day); I find this is the best window for me. There is some research admittedly that indicates that resistance training in a fasted state does aide in building muscle and I'm positive it works for a lot of people, but that all goes out the window if you can't actually lift without food. Meal timing is highly individual.

    Secondly. Burning fat stores in a fasted state has been debunked. It's one of the more prevailing fitness myths (link) It's fairly illogical when you think about it anyway since fatloss occurs due to caloric deficits. Whether you eat before exercising or after, the same caloric deficit is still there.

    Reread your link, friend. It isn't so much debunked, as reinforced with a wider perspective.

    [...]True, the research does show that fasted cardio can increase fat utilization during exercise compared to performing cardio in the fed state.[...]
    That was my entire point. And you can't really determine something doesn't work when it comes to exercise and it doesn't work once. When I began training in a fasted state, I was shit for about two and a half weeks before my body got accustomed to it. Any kind of switch requires time to adjust.

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  5. #354

    Quote Originally Posted by android654 View Post
    Reread your link, friend. It isn't so much debunked, as reinforced with a wider perspective.
    But in context....

    True, the research does show that fasted cardio can increase fat utilization during exercise compared to performing cardio in the fed state. Except this only occurs at very low levels of training intensity.

    During moderate-to-high intensity levels, the body continues to break down significantly more fat when fasted compared to after you've eaten.

    So far, so good. Unfortunately, the rate of breakdown exceeds your body's ability to use the extra fatty acids for fuel. In other words, you have a lot of extra fatty acids floating around in the blood that can't be used by working muscles.

    Ultimately, these fatty acids are repackaged into triglycerides post-workout, and then shuttled back into fat cells. So you've gone to excessive lengths…only to wind up at the same place.
    You can't just take one sentence out of it like that.

    But also purely from a logical standpoint. Weightloss is about caloric deficit. When your maintenance is at 2500 and you eat 2000 calories. Those 2000 calories from food WILL be burned anyway. Regardless. There's no 2 ways about it. Since you're lacking 500 calories, those last 500 will then be taken from your body. And with adequate protein and fat intake and a good training routine you will largely spare muscle anyway.

    Fasted cardio is one of those prevailing fitness myths like 'your body can only absord "so and so much" protein in one sitting' or the anabolic window.

    Quote Originally Posted by android654 View Post
    That was my entire point.
    You made 2 points. One relating to cardio (posting a link and saying that especially fasted cardio is useful), the other to performance and development in resistance training. I noted that there is evidence indicating fasted resistance training may aide in development.

    But another point you had made was that it helps in weightloss, specifically with cardio.

    Quote Originally Posted by android654 View Post
    No! Stop, seriously, don't workout with "fuel" with the exception of needing to exercise later on in the day. If you exercise after waking--especially if you're doing cardio--you should always exercise on a "fast." Not only is it better for performance and development, but it trigger fat stores more readily to fuel workouts and aids your development.

    And if you take one sentence out of the article like that about fasted cardio for fatloss, then yes, it proves your point. But the rest of the article noted that fasted cardio is a debunked myth and that you would have to perform hours of cardio on end to see any real result from doing it fasted. And that eating prior to cardio helps with the intensity of the training.

  6. #355

    For the last couple years, I've been having trouble with what feels like my left lat, where it wraps around and attaches near my spine. It cramps. Sometimes at random, and always if I manage to tweak it even slightly wrong (eg, I accidentally bend forward slightly when I'm setting down a barbell after cleaning it).

    And when it cramps, it cramps spectacularly. I managed to tweak it on this last Saturday, and for the rest of that day and all of Sunday, it was so tight that I couldn't stand up straight; I walked around the house all weekend bent over to the left. In a great deal of pain, of course.

    I briefly saw an osteopathic doctor for this problem a couple years back, but those appointments seemed to be more about pain relief than about prevention, which is what I was more interested in. Does anyone have any idea what type of professional I might see or what action I might take to stop this from being a problem? For example, could it be an imbalance of some kind in the musculature of my back that I could fix by incorporating a few new exercises?

  7. #356

    How does one properly train biceps? Whenever i train biceps, even with isolation exercises, they tire extremely fast and i never see any growth.

  8. #357

    Quote Originally Posted by geekofalltrades View Post
    For the last couple years, I've been having trouble with what feels like my left lat, where it wraps around and attaches near my spine. It cramps. Sometimes at random, and always if I manage to tweak it even slightly wrong (eg, I accidentally bend forward slightly when I'm setting down a barbell after cleaning it).

    And when it cramps, it cramps spectacularly. I managed to tweak it on this last Saturday, and for the rest of that day and all of Sunday, it was so tight that I couldn't stand up straight; I walked around the house all weekend bent over to the left. In a great deal of pain, of course.

    I briefly saw an osteopathic doctor for this problem a couple years back, but those appointments seemed to be more about pain relief than about prevention, which is what I was more interested in. Does anyone have any idea what type of professional I might see or what action I might take to stop this from being a problem? For example, could it be an imbalance of some kind in the musculature of my back that I could fix by incorporating a few new exercises?
    Hmm you could try working your posterior deltoids more. Lean over so your back is nearly flat like the ground and with very light weight raise your arms, straight, like you are flapping wings. Pinching your scapulae together should be the focus.

  9. #358

    Quote Originally Posted by Marlowe View Post
    I badly sprained my ankle last September. I neglected treating it (tend to ignore physical pains) and it still aches when I walk for a couple of hours 5 months later. I'm adding more walking to my regular routine in order to work it out, but I'm wondering if maybe there's something else I can do to help strengthen my ankle and repair whatever the hell is wrong with it.

    I have not been able to run since I sprained it. I can only walk.

    Anyone had anything similar happen? Any advice about what to do to help fix it?

    Advice much appreciated. I'd like to be able to go running and do serious hiking again. :/
    I'm a Rehab Therapist, it sounds to me like you did more than just sprain it. You should be able to do more than walk on it by now. I would seriously get myself to a Ortho doc and find out what you did to it. If it is that painful to walk on and you still can't run, you may have did some tendon/ligament damage. You may have to go to PT in order to fix it. But I definately recomend an exam by a doctor. That is where you should start. If you try to fix it without knowing exactly what happened, then you could cause more damage, some you may never be abel to fix right.


    Keep us posted.

  10. #359

    Quote Originally Posted by TheOffspring View Post
    How does one properly train biceps? Whenever i train biceps, even with isolation exercises, they tire extremely fast and i never see any growth.
    Not enough weight. Less reps, more weight. Always remember that the more weight you have, the bigger it will grow. More reps will make lean muscles with a lighter weight. It's good to work to muscle tireness, this means you ripped the tissue enough to get somewhere. You should probably be a bit sore the next day, not very painful, but that good ache you get after a workout.
    webnek and TheOffspring thanked this post.

  11. #360

    Quote Originally Posted by geekofalltrades View Post
    For the last couple years, I've been having trouble with what feels like my left lat, where it wraps around and attaches near my spine. It cramps. Sometimes at random, and always if I manage to tweak it even slightly wrong (eg, I accidentally bend forward slightly when I'm setting down a barbell after cleaning it).

    And when it cramps, it cramps spectacularly. I managed to tweak it on this last Saturday, and for the rest of that day and all of Sunday, it was so tight that I couldn't stand up straight; I walked around the house all weekend bent over to the left. In a great deal of pain, of course.

    I briefly saw an osteopathic doctor for this problem a couple years back, but those appointments seemed to be more about pain relief than about prevention, which is what I was more interested in. Does anyone have any idea what type of professional I might see or what action I might take to stop this from being a problem? For example, could it be an imbalance of some kind in the musculature of my back that I could fix by incorporating a few new exercises?

    I had that for years, just as you described and found that it was actually my Trapezius that needed stretching help. Take a look:





    The Trapezius extends down into the area that it sounds like you are having issues with. It might not be actually be your Latissimus Dorsi that's causing the issue.

    Incorporating neck stretches (shown to me by a massage therapist) has helped alleviate some of the discomfort I have when that area becomes painful.


    Hope it helps :)

    -ZDD
    Stelliferous thanked this post.


     
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