The TPU UK Clubhouse

[dorsetknob]

Klan fair pig willy golly gog will rob willys silly golly gog hoch

 

[CAPSLOCKSTUCK]

Klan fair pig willy golly gog will rob willys silly golly gog hoch

spot on. ....( apart from the German bit at the end)

 

[CAPSLOCKSTUCK]

 

[CAPSLOCKSTUCK]

It turned out nice again

@dorsetknob

 

[dorsetknob]

@CAPSLOCKSTUCK

Ha reminds me of my youth and that brings us to this classic

 

[CAPSLOCKSTUCK]

 

[RCoon]

@the54thvoid need fitness advice.

A long while back (7 years?) I did road running for a fair time, usually ~5K a day in barefoot trainers. Started running with weights, ran one snowy day, slipped, and got a sharp pain on the inside of my ankle. Went to the doctor and he said I have bilateral flatfoot syndrome ( chronically flat feet ), nothing but "repetitive strain" on the interior tendons. Bought new trainers, did a lot less running.

I've spent the last few years being lazy, but since I broke up with my partner, I've started a much stricter fitness regime. I do bench weight training daily, and started running 5K daily too. Got the sharp pain in my inner ankle again, starting to feel like its post tib. Walking around at work in major pain when I go down stairs. What are the odds I need to readjust my stepping technique, or is this sounding like needing surgery?

 

[the54thvoid]

Ah...... Let me climb out my death bed, power up the kraken and reply with nought but scientific advice. Stay away from blogs, YouTube, and other 'popular' sources of information.

 

[RCoon]

Ah...... Let me climb out my death bed, power up the kraken and reply with nought but scientific advice. Stay away from blogs, YouTube, and other 'popular' sources of information.

I'm sticking with various doctor's "opinions" at this stage. It's never been conclusively diagnosed by any of the one's I've seen.

1st doctor: Chronic flatfoot, shit's broken son
2nd doctor: agrees chronic flatfoot, waves hands about strain and should not be running and stuff, proceed to discard his opinions
3rd doctor: agrees chronic flatfoot, says my step comes in at an angle which exacerbates the repetitive strain from the flatfoot

EDIT: It's worth noting I have torn a tendon in my left ankle which has since been repaired and causing no more problems. This right ankle thing is becoming more problematic.

 

[the54thvoid]

Okay:

(sorry about break up first of all)...

Flat feet don't make great sense for running. The arch of the foot is a flexing mechanism that offloads impact stress when walking. The biomechanics of a normal arch allow great versatility. Unfortunately you may have initially fallen for fitness fads (barefoot trainers). They provide zero additional support for the arch (especially when running) and thus will have removed any beneficial effects of a pair of standard, well designed running shoes. Although evidence on footwear is 'mixed' a flat foot is not a normal mechanic of the process leading to plantar flexion (ball of foot pressing into ground to move off, subsequent to the heel strike). A flat foot will lead to accelerated stress on the ball as the arch cannot 'flex' properly. With orthopaedic foot supports (physio and podiatrist [foot doctor] for advice) the impact forces can be lessened however the physiological argument is still there that flat footed running is harder on the body than someone with 'normal' arches.

If your downward descent on stairs is toe first, that would be plantar flexion in reverse or negative phase. That would imply the arch is bruised or inflamed, whether by means of soft tissue (ligament/tendon) or other osteo (fracture) condition is unknown until a doctor analyses your foot, even by way of MRI. I'm not a foot specialist but arch support should help as it removes the stress on the impact force of walking but it's not as simple as just buying a pair of trainers. Some physio's will give out arch supports to stabilise the foot and that may be the first option (after rest).

As for re-adjusting your stepping technique, if you mean your gait - don't. Your ankle - knee - hip and lower back all work in tandem and if you force a new walking style (like a Harlem pimp) you'll transfer new stresses to the other joints in the movement chain. Controlling the abnormal arch is usually the first thing to address so that the foot can be articulated in a more natural way while keeping the rest of the gait unaffected. Surgery would be an absolute last resort and very few doctors would do anything unless an MRI (or equivalent) showed a bony spur or other problem that required orthopaedic surgery. And to add salt to wound, NHS lottery dictates that few doctors will refer a foot for an MRI scan. Usually the knee is as far as they go without really good reason.

So to summarise:

Stop running
Arch support (a bit of trial and error but best with physio advice)
Rest.

As for the benching everyday, cycle exercises so that main groups are worked no more than 2-3 times per week. There's a huge problem with PT's (Personal Trainers, let me spit.. even though technically I am one but I'm 41 so it's better)... there's a huge problem with PT's prescribing dubious body building style split weight routines to everybody and their dog. Split routines are designed for folk training 5-6 times a week with weights and even then, they're not required unless.... you're a pro athlete or a body builder. Regular Joe's can train 3 times a week on a full body program. Key is to alternate the actual exercises (replace squats with Leg Press, Barbell Press with Dumbbells etc). If you're training to look awesome, get ripped and be sexy, I'd advice Weights>CV>Weights>CV>Weights with two good rest days for PC gaming and beer.

And for ref (from excellent source web site)

http://www.ncbi.nlm.nih.gov/pubmed/14560896

When the foot works properly it is an amazing, adaptive, powerful aid during walking, running, jumping, and in locomotion up or down hill and over uneven ground. Dysfunction of the foot can often arise from the foot losing its normal structural support, thus altering is shape. An imbalance in the forces that tend to flatten the arch and those that support the arch can lead to loss of the medial longitudinal arch. An increase in the arch-flattening effects of the triceps surae or an increase in the weight of the body will tend to flatten the arch. Weakness of the muscular, ligamentous, or bony arch supporting structures will lead to collapse of the arch. The main factors that contribute to an acquired flat foot deformity are excessive tension in the triceps surae, obesity, PTT dysfunction, or ligamentous laxity in the spring ligament, plantar fascia, or other supporting plantar ligaments. Too little support for the arch or too much arch flattening effect will lead to collapse of the arch. Acquired flat foot most often arises from a combination of too much force flattening the arch in the face of too little support for the arch. Treatment of the adult acquired flat foot is often difficult. The clinician should remember the biomechanics of the normal arch and respond with a treatment that strengthens the supporting structures of the arch or weakens the arch-flattening effects on the arch. After osteotomies or certain hindfoot fusions, the role of the supporting muscles of the arch, in particular the PTT, play less of a role in supporting the arch. Rebalancing the forces that act on the arch can improve function and lessen the chance for further or subsequent development of deformity.

 

[RCoon]

Okay:

(sorry about break up first of all)...

Flat feet don't make great sense for running. The arch of the foot is a flexing mechanism that offloads impact stress when walking. The biomechanics of a normal arch allow great versatility. Unfortunately you may have initially fallen for fitness fads (barefoot trainers). They provide zero additional support for the arch (especially when running) and thus will have removed any beneficial effects of a pair of standard, well designed running shoes. Although evidence on footwear is 'mixed' a flat foot is not a normal mechanic of the process leading to plantar flexion (ball of foot pressing into ground to move off, subsequent to the heel strike). A flat foot will lead to accelerated stress on the ball as the arch cannot 'flex' properly. With orthopaedic foot supports (physio and podiatrist [foot doctor] for advice) the impact forces can be lessened however the physiological argument is still there that flat footed running is harder on the body than someone with 'normal' arches.

If your downward descent on stairs is toe first, that would be plantar flexion in reverse or negative phase. That would imply the arch is bruised or inflamed, whether by means of soft tissue (ligament/tendon) or other osteo (fracture) condition is unknown until a doctor analyses your foot, even by way of MRI. I'm not a foot specialist but arch support should help as it removes the stress on the impact force of walking but it's not as simple as just buying a pair of trainers. Some physio's will give out arch supports to stabilise the foot and that may be the first option (after rest).

As for re-adjusting your stepping technique, if you mean your gait - don't. Your ankle - knee - hip and lower back all work in tandem and if you force a new walking style (like a Harlem pimp) you'll transfer new stresses to the other joints in the movement chain. Controlling the abnormal arch is usually the first thing to address so that the foot can be articulated in a more natural way while keeping the rest of the gait unaffected. Surgery would be an absolute last resort and very few doctors would do anything unless an MRI (or equivalent) showed a bony spur or other problem that required orthopaedic surgery. And to add salt to wound, NHS lottery dictates that few doctors will refer a foot for an MRI scan. Usually the knee is as far as they go without really good reason.

So to summarise:

Stop running
Arch support (a bit of trial and error but best with physio advice)
Rest.

As for the benching everyday, cycle exercises so that main groups are worked no more than 2-3 times per week. There's a huge problem with PT's (Personal Trainers, let me spit.. even though technically I am one but I'm 41 so it's better)... there's a huge problem with PT's prescribing dubious body building style split weight routines to everybody and their dog. Split routines are designed for folk training 5-6 times a week with weights and even then, they're not required unless.... you're a pro athlete or a body builder. Regular Joe's can train 3 times a week on a full body program. Key is to alternate the actual exercises (replace squats with Leg Press, Barbell Press with Dumbbells etc). If you're training to look awesome, get ripped and be sexy, I'd advice Weights>CV>Weights>CV>Weights with two good rest days for PC gaming and beer.

And for ref (from excellent source web site)

http://www.ncbi.nlm.nih.gov/pubmed/14560896

Yeah every doctor said don't run, one recommended insoles which would have messed up my running even more. Went and bought flatfoot trainers which caused more pain, so I switched out to Nike Rifts. They're pricey, but on a scale of shattering ball joints to clouds of unicorn tears, they're definitely on the fluffy end. They're my singular source of joy when exercising.

Well shit. Seems I won't be running any more. Luckily where I live I have a free private gym, so I guess I'll substitute the running with the cycle machine contraption thingy.

I don't exercise to get ripped, I do it to not get fat/beer belly. I have a small frame, so muscle building has never really been an option. I switch the bench stuff daily because I only do 20 minutes or so every day (plus 30mins for 5K run), so daily exercise is kinda necessary (having two jobs makes free time a rarity). Just bench presses, crunches, some forearm dumbbell work, tricep dumbbell work, and some additional bicep work with the dumbbells if I feel the three sets of reps with the bench presses aren't enough. It's not much, I know, but the purpose is to mix with the 5K run to keep my core muscles healthy and fight my abhorrent alcohol-related calorie intake. When there's brandy and whiskey to be drunk, it shall be drunk.

 

[the54thvoid]

Yeah every doctor said don't run, one recommended insoles which would have messed up my running even more. Went and bought flatfoot trainers which caused more pain, so I switched out to Nike Rifts. They're pricey, but on a scale of shattering ball joints to clouds of unicorn tears, they're definitely on the fluffy end. They're my singular source of joy when exercising.

Well shit. Seems I won't be running any more. Luckily where I live I have a free private gym, so I guess I'll substitute the running with the cycle machine contraption thingy.

I don't exercise to get ripped, I do it to not get fat/beer belly. I have a small frame, so muscle building has never really been an option. I switch the bench stuff daily because I only do 20 minutes or so every day (plus 30mins for 5K run), so daily exercise is kinda necessary (having two jobs makes free time a rarity). Just bench presses, crunches, some forearm dumbbell work, tricep dumbbell work, and some additional bicep work with the dumbbells if I feel the three sets of reps with the bench presses aren't enough. It's not much, I know, but the purpose is to mix with the 5K run to keep my core muscles healthy and fight my abhorrent alcohol-related calorie intake. When there's brandy and whiskey to be drunk, it shall be drunk.

For every push - do a pull..... The force requires balance young master.

 

[FreedomEclipse]

Get cycling!

 

[Tatty_Two]

I ran 100 miles a week pretty much for 25 years, twice had to have knee surgery which stopped impact training for around 3 - 4 months each time for me speed endurance circuits combining bike and rowing machine worked wonders always came back fit and stronger

 

[the54thvoid]

I ran 100 miles a week pretty much for 25 years, twice had to have knee surgery which stopped impact training for around 3 - 4 months each time for me speed endurance circuits combining bike and rowing machine worked wonders always came back fit and stronger

You are/were known as 'obsessive' exerciser. And if you get new hips, rowing is out. Old soldiers, tsk.

 

[Tatty_Two]

You are/were known as 'obsessive' exerciser. And if you get new hips, rowing is out. Old soldiers, tsk.

And I did not include daily PT in that regime but to be fair I was Army cross country champion one year and came 27th in the english inter counties 1993!

 

[RCoon]

Must've been overdoing it, not enough sleep these last few weeks - Horrendously ill for the weekend. Trying my hand at braising duck breasts, and also decided to treat myself to a bottle of Jura Origin. Also grabbed some of that penguin wine @FreedomEclipse, tasty stuff!

 

[NdMk2o1o]

Nice man! though not a whisky drinker myself I have a cheap bottle of Morrisons vodka with some diet coke made some bbq chicken thighs and a lovely homemade potato dauphinoise for my dinner!

 

[FreedomEclipse]

Must've been overdoing it, not enough sleep these last few weeks - Horrendously ill for the weekend. Trying my hand at braising duck breasts, and also decided to treat myself to a bottle of Jura Origin. Also grabbed some of that penguin wine @FreedomEclipse, tasty stuff!

Should have asked me before buying the Jura Origin, While its not a bad whisky, their 'Superstition' is quite a bit better with a much wider range of flavour.

While we're on the subject of whisky I finally opened that bottle of Aberlour 12 that i bought during the black friday sales. Not as much punch as the a'bunadh but still a nice dram none the less, though I think my taste buds have been slightly sabotaged by chocolate that im eating while drinking it.

If you find the Superstition on offer at a local supermarket, its definitely one to pick up. Like the Origin it goes down pretty easy.

Nice man! though not a whisky drinker myself I have a cheap bottle of Morrisons vodka with some diet coke made some bbq chicken thighs and a lovely homemade potato dauphinoise for my dinner!

you could have marinated that chicken in the vodka before cooking or at least steamed some of that chicken in vodka or made like a chicken curry with a little vodka in it.

 

[RCoon]

Just ordered one of these puppies - 187BHP version.

http://www.carbuyer.co.uk/reviews/v...cr-190-ps-alltrack-4motion-dsg_7522581/review

 

[ne6togadno]

Just ordered one of these puppies - 187BHP version.

http://www.carbuyer.co.uk/reviews/v...cr-190-ps-alltrack-4motion-dsg_7522581/review

nice one gz.
is it brand new or 2nd hand

 

[RCoon]

nice one gz.
is it brand new or 2nd hand

Factory new, gets delivered June time. Makes a nice change from my Citroen C1 Airscape

 

[ne6togadno]

Factory new, gets delivered June time. Makes a nice change from my Citroen C1 Airscape

gz. they are nice cars.
and change will be HUGE compared to c1. i was able to fit ikea packedges of 2/3 my kids room furinture in the trunk with back seat droped down (my is 2001 model thou).
i hope you'll have flawless and pleasent rides with it.

 

[Tatty_Two]

Well I am proper skint, just bought an Audi Convertible and a Mercedes SLK, neither for me! Nearly 6 month wait time for the Audi ffs. Says a lot as the Merc was less than 3 months wait.

 

[RCoon]

Well I am proper skint, just bought an Audi Convertible and a Mercedes SLK, neither for me! Nearly 6 month wait time for the Audi ffs.

Neither?! I'm assuming one is for the daughter, and I'm assuming its the convertible

6 months seems a stretch, my lead time is only 8-10 weeks.