MaRo Posted October 5, 2021 Author Share Posted October 5, 2021 You're so right concering the doctor's advice... And I ask myself why it is not possible to get more physiotherapy. It is much less expensive then going to doctors and they (many of them) really know their stuff. And their work is preventional, it saves so much money when people continue to be active instead of visiting continuously doctors (but it does not provide money for doctors...). Anyway, I observed my running movement pattern. It was raining today and I had to run at 6am, so pretty much on street because of the light situation. I am careful now, but I guess the problems of the toe joint are a result of many years of "letting the knee fall in", especially in skiing. I knew about this problem in skiing, but I was not able to change it. It has gotten better since I do turnout exercices, cossack squats etc. I am really curious for the skiing season! Link to comment Share on other sites More sharing options...
MaRo Posted October 7, 2021 Author Share Posted October 7, 2021 Some changes in my everyday life: My husband is out of homeoffice at least of some days/week. Which means we cannot do our by-daily morning run we used to do on workdays together. He has to be at the office at 8 and he bikes about 25min to get there and earlier in the morning it is still dark these days. This morning, I was awake at 6h and liked to run a bit. As I had to run in the streets because of the light situation (which I don't like much), I decided to jump the chance and do a short run, but in my Skinners. They are barely minimal shoes, so it is pretty close to barefoot and I have to do "toe-running". It was astonishingly good. As I decided to run just for 20min, I could run slow and careful and therefore, it did not hurt and was not as discomfortable as I expected it (and as it was on other occasions I tried it). So maybe this is a way to go. Now I wait for the mucle reaction. Soreness is called "Muskelkater" in Geman, which means "muscle hangover" which, in my opinon, is a good description of how this sometimes feels. 2 Link to comment Share on other sites More sharing options...
Nathan Posted October 8, 2021 Share Posted October 8, 2021 19 hours ago, MaRo said: Now I wait for the mucle reaction. Soreness is called "Muskelkater" in Geman, which means "muscle hangover" which, in my opinon, is a good description of how this sometimes feels. Probably DOMS: delayed-onset muscle soreness. Sounds like a great run. I have a pair of Skinners, but I haven't tried running in them yet. Link to comment Share on other sites More sharing options...
MaRo Posted October 8, 2021 Author Share Posted October 8, 2021 It was my first time, too @Nathan . Two days after, my calves feel "used", but it's not a real soreness. Stretching the back chain, I have felt more restrictions in the calves than in the hamstrings these days anyway (I think because I can relax the hamstrings a bit better now). So it's a good moment to concentrate a bit more on the calve stretching. i did what was recommended by Olivia in a video "best calve stretching" (or similar) with one leg up in behind. And "dangling pose" leaning against a wall, this also stretches a combination of hamstrings and calves in my body. And I participated in the "silent running" sequences in the gym. 3 Link to comment Share on other sites More sharing options...
MaRo Posted October 16, 2021 Author Share Posted October 16, 2021 Finally a longer stretching session concentrated more on hips/legs today. When I stretch towards splits (after pre-stretches), the tightes line at the moment is on the backside of the front thigh. The knee of the front leg tends to fall inwards. I can loosen the area by making the leg passive by placing the arms "inside" the knee. Unfortunately, like this, I don't have the main weight in the centre anymore. I try to do little movements for working towards it. 3 Link to comment Share on other sites More sharing options...
MaRo Posted October 28, 2021 Author Share Posted October 28, 2021 I now do regular slow short runs in Skinners. I think it is good for my toes, I hope so and it is an interestring new task. As I don't like running, but it makes me feel good, I sometimes need some motivation. Unfortunately, Homeoffice time is over and my husband is biking to his office again, so no morning runs for us anymore (maybe in summer, wenn it isn't so dark). I do daily stretching, limbering but I feel a bit stuck at the moment. It is good, it doesn't get better, but I don't feel like am gaining more range of movement. Maybe, I need to be more attentive. There is a lot going on at the moment. At a sidenote: I got my Skiboots fittet today. My bootfitter knows my feet and they have changed since I got the last boots fitted. The best thing about this is that the "canting" (the level of my knees falling inwards) has not to be regulated as much anymore. I also took another pancake picture. There is not more leaning forward than last year, but I am able to turn the legs out now. I think for my posture and my walking this is crucial. Maybe I can now unlock more leaning forward slowly... 2 Link to comment Share on other sites More sharing options...
MaRo Posted November 19, 2021 Author Share Posted November 19, 2021 The first week of November, I was back in my home country (Switzerland) and we got a lot of snow. I got the chance to do some Ski hiking and Powder skiing, just fantastic this time of the year. Back here, Corona situation gets pretty bad again. We can still do gymnastic with the vaccinated gymnasts, but the situation turns worse day by day. I hope the upcoming ski season is not lost again, although this would not be the biggest problem. I really hope, the schools wil remain open this winter. The whole situation is a bit tense. I do stretching everyday, but it's kind of hard to find an "island of relaxation" an immerse into it. In addition, my younger daughter has an ankle distorsion that is not really healing (maybe the capsul, she's gettin an MRT next week) and walking on crutches. The elder is stressed by upcoming final exams of school... so life is going on... I try continuing the stretching and the running in skinners... it's good and peaceful! 2 Link to comment Share on other sites More sharing options...
MaRo Posted November 25, 2021 Author Share Posted November 25, 2021 The pain in the base joint of my big toe has gone! 👣 I am very happy about it. I don't think that it has disappeared magically, it is just that it is managable at the moment to a non-perceptible extent. I think that the combination of not wearing shoes (just socks) at home and the gym, wearing minimal shoes outdoors and running in skinners twice a week do the "trick". Thanks so much, @Kit_L for convincing me subtly that running barefoot (or in Skinners) is a good thing. I still avoid tarmac for the reason of pain. But as I run now later in the day, I can run in the park on fine gravel or gras. I run even slower than usually, but I don't run for spead but for health and it works. I am really greatful! 3 Link to comment Share on other sites More sharing options...
MaRo Posted December 17, 2021 Author Share Posted December 17, 2021 I spent another week in my Hometown in the mountains and did a lot of skiing. Although the days were full of action, I managed to do 15min of Stretching every day. There is not a lot of change in my flexiblity, but no losses either, which is not too bad. I think I am not in the right state of mind for gaining more flexiblity right now. I got back and yesterday, I did a long, relaxed stretching/limbering session which made me feel great. 2 Link to comment Share on other sites More sharing options...
MaRo Posted January 17, 2022 Author Share Posted January 17, 2022 I'm not gone... Just spent the last weeks in Switzerland working. I managed to do 15min of Stretching every day. Try to get back to some longer sessions. Facebook just told me that there is a "Free one-hour Intermediate-level class" by Liv. Looking forwart do doing it. 1 Link to comment Share on other sites More sharing options...
MaRo Posted January 25, 2022 Author Share Posted January 25, 2022 At the moment, I do mostly passive stretching with a lot of bolstering. I still have the biggest issues with my adductors. I really don't know why they are so tight. After some weeks of not doing it, I continue the running in skinners which is really good for the whole feet. In December, I had a bad landing after a back flip and problems with my left foot. It was ok in Skiboots, but I could not really bend forward. 1 Link to comment Share on other sites More sharing options...
Kit_L Posted January 25, 2022 Share Posted January 25, 2022 I will be writing something on adductors soon; stay tuned. Short story is that they may not be strong enough to let go. Link to comment Share on other sites More sharing options...
MaRo Posted February 1, 2022 Author Share Posted February 1, 2022 On 1/25/2022 at 9:16 PM, Kit_L said: I will be writing something on adductors soon; stay tuned. Short story is that they may not be strong enough to let go. I am looking forward to this! I never regarded my adductors being extraordinarly strong, so I am intrigued by the fact that I am not able to let them go. It is really confusing Link to comment Share on other sites More sharing options...
MaRo Posted February 1, 2022 Author Share Posted February 1, 2022 Again, I spent some days away skiing. I did about 20min of stretching every day which does a lot of good for my body. When I got back yesterday, I found the new one hour beginners class by Kit in facebook. This is exactly what I needed today. I was good to get back to these little movements. And it was kind of fun to hear a bird(?) in Australia when Kit said we should let the sounds in. 1 Link to comment Share on other sites More sharing options...
Kit_L Posted February 4, 2022 Share Posted February 4, 2022 On 2/1/2022 at 7:43 PM, MaRo said: And it was kind of fun to hear a bird(?) in Australia when Kit said we should let the sounds in. That was a reversing beacon that all trucks and heavy equipment have to have (allegedly for safety) here in Australia. The guy across the road from us, moving his machines around! Many people here find these kinds of sounds annoying, so as soon as I heard it 9we record live to disk), I worked it in to the relaxation. 1 Link to comment Share on other sites More sharing options...
MaRo Posted February 15, 2022 Author Share Posted February 15, 2022 Thanks for the explanation! It is fun to hear sounds from the other side of the world! I have some problems with my hamstrings: I am stretching them passively nearly every day because after running or walking or horse riding, I really feel the need. I'd say it is rather limbering what I do. The basic position I do is standing with feet parallel and hanging down the upper body, knees slightly bent. I stay like that for some minutes which really releases the muscles. I do sink lower. But have an ongoing muscle soreness there. Sometimes I am even stiff hours after the stretching/limbering. Today I could hardly climb on the trampoline in the gym. Would it be better to do this less often? I feelt that the muscles are really thight after running and the limbering does me worlds of good, but it is kind of non-sustainable. And there ist no long time gain in flexiblity in the area. I am able to relax the hamstrings quite easily right now, but this is it. Link to comment Share on other sites More sharing options...
MaRo Posted February 19, 2022 Author Share Posted February 19, 2022 My pair of Skinners are used up 😄! I never expected this to happen. The gravel stings through, I have to get a new pair. Although I run at least once a week for half an hour in them, I don't really get used to it. I get the feeling that my bones hurt the next day. But still, I can held the pain in the base joint of the big toe at bay, so I continue doing it. At home I keep walking in socks and outside, I use minimal shoes (except at the stable). In the gym, I have to wear gymnastic shoes at the moment because it is pretty cold because we have leave doors open for fresh air. I do my stretching every day, but I still don't think that I really improve. In some positions, I can relax my muscles pretty well. In "reclined pigeon" (I only know the yoga name) for example, when I start, my head does not get to the floor. After about one minute, I can lie flat on my back. But I don't think, the relaxation is permament. And I still think my adductors are super thight and I cannot relax them at all. But although this is kind of frustrationg, the stretching/limbering makes me feel good and I think it is a good thing for my body. Maybe, if I wouldn't do it, I would get stiffer and stiffer... 1 Link to comment Share on other sites More sharing options...
Nathan Posted February 20, 2022 Share Posted February 20, 2022 10 hours ago, MaRo said: My pair of Skinners are used up 😄! I bought two pairs because I expected to wear mine out relatively quickly, but I haven't worn them as much as I thought I would. My son loves them, though! 10 hours ago, MaRo said: At home I keep walking in socks Can't remember if it came up before, but do you have toe socks? If not, I recommend grabbing some. It may seem insignificant, but the extra freedom really makes a difference, whether inside shoes or in socks only. I'm pretty sure Kit agrees on this point. 10 hours ago, MaRo said: I do my stretching every day, but I still don't think that I really improve. We're generally our own worst critics. We tend to be much better at ignoring gradual improvement than noticing it. When you consistently put in the work, you can trust something is happening, even if it doesn't seem apparent now. You've already made so much progress since you started logging here. Keep going and enjoy the process! 1 Link to comment Share on other sites More sharing options...
Kit_L Posted February 21, 2022 Share Posted February 21, 2022 On 2/20/2022 at 5:12 PM, Nathan said: I'm pretty sure Kit agrees on this point. More. When the brain feels that the skin in between the toes is touching (as is the case in any shoes where the toes are not separated), the brain regards the toes as a single block. Separate the toes (even with toe socks inside conventional shoes) and each toe will move/act/respond separately. You can feel this. 2 Link to comment Share on other sites More sharing options...
MaRo Posted February 22, 2022 Author Share Posted February 22, 2022 Thank you both for this input! I do have a pair of toe socks, but I don't wear them often. Honestly, most of the time, it's just too complicated to move in each toe. But as I experienced it with the "barefoot running", which I always considered being to painful, you convinced me trying it again and now I do it on a regular basis. So maybe the same will happen with the toe socks (I am not home right now, so I can't put them on immediately). Nathan, thanks for the encouragement considering the stretching. I do like it and it makes me feel good. This alone is already motivation to continue. I just hoped the gains would be a bit more (still hope them coming). And @Nathan, my daughter loves the skinners, too. She just grabbed my old ones. I will get her her own pair. 1 Link to comment Share on other sites More sharing options...
Kit_L Posted March 6, 2022 Share Posted March 6, 2022 One of the main reason it's hard to stretch adductors (especially in middle splits) is the self-protection mechanism that is hard-wired in the body. If the brain thinks/feels any part is not strong enough to withstand a load, it will stop you going further—everyone who has tried to achieve middle splits probably know what this feels like! So, in whichever exercise you are using to loosen this area, you need to use strong isometric contractions at the end of the range of movement to strengthen the muscles (work up to using near- or full-strength contractions in time), and you will find that they will loosen. This advice is relevant to baddhakonasana (tailor pose) and side (middle) splits. The effect is strongest when the knees are straight (so when gracilis and the inner hamstring are under load as well as the other adductors). I delve into this in more detail here: https://kitlaughlin.com/forums/index.php?/topic/1760-side-splits-and-hip-flexor/#comment-23493 The key part of the narrative in the thread I link to immediately above is this: when you try side splits, does your lower back hyperextend easily, or does the body want to turn the legs out? Whichever it is, position yourself that way, go to your full width, relax, and then using as little (or no) support as possible, contract the adductors and hamstrings as though scissoring the legs together through the floor. Men eventually will need their full strength in this contraction (women, in contrast, are usually more adept at relaxing into the final position, often without the contractions) and will need to make relaxing their priority once the contractions (up to three) are complete. If you are a female reader though, and relaxing does not seem easy to you, then do the contractions, too. Link to comment Share on other sites More sharing options...
MaRo Posted March 26, 2022 Author Share Posted March 26, 2022 Thanks for this, @Kit_L and I am sorry that it took me so long to reply. First, I was in my homecountry for a week and then I started playing around with these contractions. I feel that I have to be careful and shouldn't do it too often. For me, it is very diffcult to relax in "side split" pose. One problem is that the knees fall "in", mein legs are really crooked (not sure if this is the correct expression). I feel that the adductors are always very thight, it is super difficult to relax them eve just a bit. Working with contractions might improve their ability to relax... I hope! I thought if it is maybe a good way to do it upside down: lying on my back, legs on a wall and in "split" pose and do the contractions like this: a partner could push the legs slightly down and could contract towards "closing" the legs. I will give it a try... After all that complaining, I checked my photos and discovered that I did take a picture of my my "side split" angle in August 2020: It was about 100°. Now, after doing 1,5 years of cossack squats, pancake exercices, tailer pose ect, it is about 120°! It is a lot of work, but at least, there is a little bit of improvement. Thanks to Stretchtherapy, so again thank you very much! Btw. I admire your turnout! 2 Link to comment Share on other sites More sharing options...
MaRo Posted March 31, 2022 Author Share Posted March 31, 2022 Now I did the contractions in the straddle position a couple of times. It is hard doing them, but it does not make the muscles longer-term tired or sour. While this is a good thing, I kind of feel that nothing is happening in the muscle. It is rather my not-ability to relax the muscles than the contraction not working. It might take some time. I go on. And I do wear toe socks! Link to comment Share on other sites More sharing options...
Kit_L Posted March 31, 2022 Share Posted March 31, 2022 1 hour ago, MaRo said: While this is a good thing, I kind of feel that nothing is happening in the muscle. That is the perception in the moment, but it is not accurate, i suggest. We simply cannot feel what changes are being brought about by doing the contractions—and (this is an important 'and') the adaptations that we experience as "becoming more flexible" do not happen while we are stretching. They happen while we are doing everything else. As well, doing the contractions will definitely make you stronger, in time. The biggest part of this is feeling how to apply your strength, and using more effort is better done slowly, with all your attention in the contracting muscles. As you get stronger (and this is the paradox that no one seems to understand) your capacity to relax deepens—but again, you will not feel this in any particular stretching session until that relaxation does happen. You can't know it in advance, and in many cases there is no advance notice: it simply happens in a session. A certain amount of faith in the method is required here; do the work and be patient. Toe socks are good! 1 Link to comment Share on other sites More sharing options...
MaRo Posted April 1, 2022 Author Share Posted April 1, 2022 I believe you anything, Kit, as everything you recommended made sense so far! The fact that the ability to relax improves by getting stronger / doing the contractions is new to me but there is no reason why I shouldn't belive or try it. I have definitly gotten more flexible since the beginning of the first lockdown when I decided to make a new attempt at working on my flexiblity which has been an issue all my life. At my age of nearly 50 it is clear that gains can only be slow as I need to overcome habits of many years. So I certainly go on! Good news are that the I have control over the problems with the base joint of the big toe. As recommended, I do "barefoot" running (in Skinners) once a week, walk in toe socks at home (floor too cold for barefoot in winter), wear minimal shoes whenever possible and do some foot gymnastics. It works. I still have problems with my left ankle, though, after a strange landing of a backflip in December. If it does not change I will see a doctor after the end of ske season. 1 Link to comment Share on other sites More sharing options...
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