Worst Advice =EVER=!

[insanity]

Worst Advice..

 

Anytime my dad says, "go ahead and try this... it's not that hot..."

[Ghostbird]

"Food too hot for your hand? Quick, put it in your mouth!" - Ghostbird's brain four sum years ago...

[The Stranger]

The difference between stop pain and working pain gets tricky when you're dealing with overtraining injuries like shin splints and stress fractures, where there isn't a clear line.  Traumatic injuries are a little easier to identify.  Of course, it doesn't help that many of us, especially men, were taught at a young age to grit our teeth and ignore everything.  I remember when I started playing (American) football, the coach explained the difference between hurt and injured.  Paraphrased, if you can get back out there, you're hurt, not injured, so get back out there!

[Ghostbird]

 

You should do pyramid training - start light, each set gets heavier until you reach maximum.

 

Wouldn't pyramid training be beneficial to a certain extent? Let's say your max Dumbbell Rows is 3x10 40ibs. Would pyramid go something like this; 1x10-20, 1x10-30, 1x10-40, 1x10-30, 1x10-20, repeat?

 

I tried Pyramid once (I think) and thought it was really worth while... it was only one time, though, so I don't know if I made any progress or not. =/

[Guzzi]

Over the last couple of years I've had everyone, at some point, tell me to slow down, that I'm pushing too hard, that I'm being stupid for trying to work through the pain. But none of those people were talking from experience, and never from a healthcare professional. I think my progress has proved them wrong.

My usual response to people offering "advice" was this:

"The pain will be there regardless of whether I stay at home or go to the gym. Exercise will not make the pain worse, but in the long term it will make the pain go away. I can't slow down, and there is no "too hard".

No one else knows my limits, knows how much I can or cannot do. Give me the respect of trusting my judgment, and accept that at times I will get it wrong, but that doesn't mean I shouldn't push the rest of the time.

Don't write off the success I've had 90% of the time, just because the times I do misjudge it are uncomfortable to watch or make you feel helpless. It's my call to make and I accept the consequences."

I still got the "advice" though...

[insanity]

Over the last couple of years I've had everyone, at some point, tell me to slow down, that I'm pushing too hard, that I'm being stupid for trying to work through the pain. But none of those people were talking from experience, and never from a healthcare professional. I think my progress has proved them wrong.

My usual response to people offering "advice" was this:

"The pain will be there regardless of whether I stay at home or go to the gym. Exercise will not make the pain worse, but in the long term it will make the pain go away. I can't slow down, and there is no "too hard".

No one else knows my limits, knows how much I can or cannot do. Give me the respect of trusting my judgment, and accept that at times I will get it wrong, but that doesn't mean I shouldn't push the rest of the time.

Don't write off the success I've had 90% of the time, just because the times I do misjudge it are uncomfortable to watch or make you feel helpless. It's my call to make and I accept the consequences."

I still got the "advice" though...

This is how I feel when I get sick, most people I know will curl up on the couch and watch TV, I'm still out doing things, because in the end... you still feel bad either way.

 

So I'm right there with you, given your situation...

[Nymeria]

I spot the difference because I've sprained ankles, had concussions, tore my right ACL, .

Sorry to go off topic, but how is your knee doing these days? I'm 12 weeks into my rehab from ACL reconstruction, and I'm still occasionally afraid that my knee will never quite be the same. Do you have any advice or words of encouragement?

[Barfly]

"if you are always allowed to stop training whenever you felt discomfort, you will find it too easy to give yourself permission to quit." - Jet Li

 

Note: Discomfort is a long way off from Pain

Exactly.

[Barfly]

Oh, and if I know that whatever is causing the pain will not make the situation worse, f*** it, it's just pain.

[Cr33g]

Sorry to go off topic, but how is your knee doing these days? I'm 12 weeks into my rehab from ACL reconstruction, and I'm still occasionally afraid that my knee will never quite be the same. Do you have any advice or words of encouragement?

 

Hey Nymeria. I'm sorry to hear you had to go through ACL reconstruction. I know it's not a very pleasant ordeal and I hope your rehabilitation is going well. I'll do my best to offer some advice... ironically in the "Worst Advice =EVER=!" thread but hopefully my advice will be okay! This will be a long post. 

 

I'm not sure what kind of procedure you had (please do share) but I had a "Ligament Advanced Reinforcement System" or "LARS" procedure, after I tore my right ACL from an accident at judo training in late 2011. If you're not sure what it is, it's basically a keyhole arthroscopy surgical procedure where they took out what was left of my ACL, which in the doctor's words "was completely destroyed" and they replace it with a synthetic ligament, a fake one basically, an artificial ACL. Unlike the traditional ACL reconstruction where a piece of your hamstring is used, this procedure is "less invasive". The benefit of LARS is the recovery time is generally shorter, estimated between two to six months.

 

Rehabilitation was quite slow for me and I'm a bit of impatient person. For me, it probably took about six months to fully recover, but I had to recover from two procedures. My first operation was a simple keyhole arthroscopy to clean up the messed up cartilage, then just under two months later I had my LARS procedure for my ACL.

 

I'm sure your doctor(s) and physiotherapist(s) have already said these things and you may already be doing these things, but I'm gonna throw 'em down regardless. If you're well past these (as you're twelve weeks through your recovery) then don't worry about 'em. Hope that's cool and I hope this helps: 

 

• Ice your knee regularly, especially after physical activity that involves using your knee. Follow the RICE principal. Rest your knee by lying down and resting. Ice your knee with an ice/cold pack, frozen peas whatever you've got. Compress the ice to your knee with a cloth or garment, be sure the material isn't too thin or too thick. Elevate your leg above your heart, so while lying on your back, have your leg up on something. I would suggest icing your leg for at least twenty minutes after physical activity. If you're still in pain or/and there is still swelling, ice it again for another twenty minutes one hour after your first icing. 

   

• Take pain relief if you need it. It'll seriously help just to cope with any pain you're having. The pain relief can be quite simple such as Panadol or even Asprin. 

   

• See your physiotherapist on a regular schedule and listen to what they have to say. They're experts and they're there to help you. Perform the exercises they suggest and do so carefully. 

   

• Don't push yourself too hard. Do what you can. If you start to feel pain or soreness on either the scars of your surgery or inside your knee, stop what you're doing, go home and rest and ice that leg. 

   

• It might sound silly, but massaging your surgical scars gently with your finger tips and thumbs can really provide some relief. Don't be too rough though. 

   

• Avoid alcohol as the consumption of alcohol can have negative affects on the swelling of your knee, if any swelling still persists.

   

• If exercising your legs, stretch your legs first. I've noticed that I occasionally get tightness behind my right knee and along my right hamstring. Stretching your legs will really help. Calves, quads, hamstrings, even groin. 

   

• A few exercises which really helped me strengthen my legs after surgery - back squats (with a barbell), horizontal leg press (where you lie down) and calf raises. If you have access to a gym I'd strongly recommend these exercises. The stronger your legs, the better protected your knees. Remember: please be careful, start light and slowly build your way up, stretch before these exercises and remember to ice your knee when you get home from the gym. 

   

• As something to do for cardiovascular work, you can use a stationary exercise bike at the gym, or at home or where ever you have access to one. I strongly recommend not riding a real bicycle because if you had an accident and fell, you could cause some serious damage. A stationary bike is safer. Furthermore, most stationary bikes (especially at gyms) have levels of resistance on them. Like the weights, you can start lower and slowly build yourself up over the weeks, getting more resistance and more time on the bike. This'll be good for your quad muscles but also for cardio in general. Again like the weights, ice your knee when you get home. You can do the bike work after your weights, maybe? 

   

• Walking wouldn't hurt, if you're looking for something different. It'll be good for your knee to get some movement and good for you because it's exercise. That being said, walk on a flat and hard surface only (like the side walk/foot path) and wear decent shoes. Try to avoid doing your walks on uneven grounding like dirt or grass... and resist the urge to move faster (to jog or run). I learned this one the hard way. Again, ice your knee and rest upon return home. 

   

• Swimming is a brilliant alternative form of exercise. Works the whole body, is easy on your joints and good for your legs too. Give this a try on alternate days at the gym. Despite it being easier on your joints, remember to ice that leg of yours upon your return home. 

   

Don't give up. I know it sucks and it sucks not being able to fully do the things you used to do and love, but you return to doing those things. You can overcome this and you can get back to it. When I say "don't give up" there's a few things involved there... don't stop seeing the physio, don't get slack on your rehabilitation and be careful, look after yourself and do what you can. 

 

I hope this hopes. Sorry for it being such a long post. 

[Waldo]

Wouldn't pyramid training be beneficial to a certain extent? Let's say your max Dumbbell Rows is 3x10 40ibs. Would pyramid go something like this; 1x10-20, 1x10-30, 1x10-40, 1x10-30, 1x10-20, repeat?

 

I tried Pyramid once (I think) and thought it was really worth while... it was only one time, though, so I don't know if I made any progress or not. =/

That's not what I know of as pyramids at all.

Pyramids are a failure/forced rep rest-pause technique applied to high rep exercises, to give the training effect of massive volumes of heavier loads.

[Ghostbird]

That's not what I know of as pyramids at all.

Pyramids are a failure/forced rep rest-pause technique applied to high rep exercises, to give the training effect of massive volumes of heavier loads.

Ah, okay. I thought it was start low (at the bottom), then go medium (middle), then heavy (top of the pyramid), then back down. <.<

[Nymeria]

Hey Nymeria. I'm sorry to hear you had to go through ACL reconstruction. I know it's not a very pleasant ordeal and I hope your rehabilitation is going well. I'll do my best to offer some advice... ironically in the "Worst Advice =EVER=!" thread but hopefully my advice will be okay! This will be a long post. 

 

Don't give up. I know it sucks and it sucks not being able to fully do the things you used to do and love, but you return to doing those things. You can overcome this and you can get back to it. When I say "don't give up" there's a few things involved there... don't stop seeing the physio, don't get slack on your rehabilitation and be careful, look after yourself and do what you can. 

 

I hope this hopes. Sorry for it being such a long post. 

Thanks for the advice and kind words!  I had a hamstring graft, and my rehab is going well according to my doctor and physio, but the whole thing is just much slower than I had expected.  My biggest hurdles right now are a bit more psychological.  Even though I'm making progress, I feel like my knee is going to always be stiff and weak.  I also worry that even though I'll eventually be able to return to climbing, it'll never quite be the same. 

 

It's always really helpful to hear from people who've been through the process, and it's encouraging to hear that ultimately, it'll turn out just fine.    I know I just have to stay the course and keep plodding through the physical therapy. 

[Cr33g]

Thanks for the advice and kind words!  I had a hamstring graft, and my rehab is going well according to my doctor and physio, but the whole thing is just much slower than I had expected.  My biggest hurdles right now are a bit more psychological.  Even though I'm making progress, I feel like my knee is going to always be stiff and weak.  I also worry that even though I'll eventually be able to return to climbing, it'll never quite be the same. 

 

It's always really helpful to hear from people who've been through the process, and it's encouraging to hear that ultimately, it'll turn out just fine.    I know I just have to stay the course and keep plodding through the physical therapy. 

 

I'm glad it helps. All it takes to get through it is just patience and, as you said, to keep plodding along through the physical therapy. Listen to your doctor, listen to your physio and do the recommended exercises and rest - and you'll be fine. It just takes time and a little bit of effort. 

[Jessikuh]

Every time I tell my mom 'Hey... I stayed within my calorie budget today' she tells me that I need to increase my calories by at least 300-400 because I'm putting myself into 'starvation mode'.

I eat 1400-1500 calories per day for the record.  

I've stopped telling her how much I eat. 

[Buff Brogan]

i'm told, practically everyday, that i need to eat more carbs (bread, grains, etc.) and lay off the protein or it'll make me fatter(????)

my macros aren't exactly perfect but i'm usually under my goals everyday. 

[Cr33g]

i'm told, practically everyday, that i need to eat more carbs (bread, grains, etc.) and lay off the protein or it'll make me fatter(????)

my macros aren't exactly perfect but i'm usually under my goals everyday. 

 

That's strange. Normally people say the opposite, e.g. "You need to eat more protein and less carbs or else you'll get fatter". 

[wilkymouse]

A friend, who's lost over 40lbs in the past couple of years working with a personal trainer, knows I'm working on getting in shape and losing weight.  After complimenting me on noticeable weight lost in the last few months, he asked what I'd been doing.  I told him what I generally eat and how I work out.  He proceeded to tell me that I'm doing it all wrong.  I should be eating less calories than I am (interesting since he has no idea what I actually weigh) and that I shouldn't be eating so much meat.  He told me that bacon and eggs for breakfast most mornings is a huge mistake and explained that I should eat 6 meals...2 of them involving some sort of protein powder shake.  And then something like, "the only meat you should touch is chicken...most meals should be chicken and green vegetables."  Then some more along the lines of how drinking the low-calorie Monster energy drinks is the best way to get energy for the day when you're in a calorie deficit.  I don't know.  I stopped listening at some point.

I mean, if it works for him, good for him.  But, I like more variety of meals and I'm totally aware of what I'm eating and how it affects me.  I also know he's got a history of yo-yoing with weight loss because he goes big for a while, then stops completely, then goes back...something I was guilty of for a while.  It was just interesting that when I mentioned I only drink soda a couple of times a month, he told me that when I start drinking it again, all the weight will come back.  I tried to explain that this isn't a temporary thing for me, but I don't think he understood that.  I'm just hoping his own advice works for his goals.

[Oramac]

If I can point to a particular spot, and say "That SPOT hurts" then I stop, if I can't and it's just a general pain over the entire muscle, then I don't stop...

 

I'm a little late, but this is exactly how I see it as well.  

[Guzzi]

After complimenting me on noticeable weight lost in the last few months, he asked what I'd been doing. I told him what I generally eat and how I work out. He proceeded to tell me that I'm doing it all wrong....

What's with that? I mean, it's obviously working for you, so wtf??? And (from the sounds of it) you're not just changing your diet for the short term, but making a life long commitment to getting healthy, unlike what he seems to be doing.

There is no right or wrong when it comes down to it. The only thing that counts is whether it's sustainable for you. If that means eating paleo -fine, if it means counting calories - great, whatever works long term is what's "right" for you.

I guess it's true that the best thing about advice is.... that you don't actually have to take it.

[Buff Brogan]

That's strange. Normally people say the opposite, e.g. "You need to eat more protein and less carbs or else you'll get fatter". 

i assume it's because i'm basically staying in ketosis at the moment. keeping my carb intake at 30g or below. most folks diet consist mostly of carbs. i think the biggest problem others is having is that i'm a pickier eater now so i'm not always down for taco bell or pizza etc. 

[wilkymouse]

I guess it's true that the best thing about advice is.... that you don't actually have to take it.

 

Exactly!  Though he really should take my dating advice

[LizzyB]

I have two oldies but goodies:  "just don't eat any fat" and the perrennial "girls really shouldn't do free weights or you'll get too big."  Sad thing is, there was a time I believed these things.  So glad common sense finally prevailed!