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Posted 3mo ago in Self-Improvement Q - Permalink - Locked - 1.1K Views
Created By bambinosupremo
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oneimaginary 2mo ago
I would suggest beginning slowly and concentrating on bodyweight exercises. Increasing the size of your core stabilizing muscles should be done gradually, particularly if you have a kyphotic lower back. Push-ups, leg raises, planks, and perhaps some back extensions. But be careful; if anything feels strange, stop and apply some cold.
NeoSpartan 2mo ago
I don't know very much about sports injuries but I have suffered a few. My advice would be to start light and focus on bodyweight exercises. Especially if your lower back is wonky, you are going to want to slowly build up your core stabilization musculature. Planks, push ups, leg raises, maybe some back extensions. Take it easy though, and if anything feels off, stop and put some ice on it.
I would talk to an expert if I were you though, or if you can't afford that, search for information online pertinent to your specific issues.
First-light 3mo ago
This is going to be a long journey, your needs will change along the way and it would be wise to spend some money on good help at the start.
Whoever you see needs to be good with dynamic strength, with proper movement to avoid injury. Plenty of research and some personal recommendation could help a lot. Before you think about training for any goal, your first goal needs to be to get a core of exercises that mitigate or overcome your weaknesses. Whatever else you then do in your training, this core (which will change and evolve as you go along) comes first. It will protect you to train. You are never more vulnerable than now with a body that is messed up to start, so you need good help now not later when you get injured.
You definitely need to work around the problems you have highlighted but in the end you may be able to largely or even entirely overcome them. A lot of flat foot issues are actually from poor posture and poor form -and yeah the back and hips are often the big culprit. There are plenty of Olympians with low arches and some quite heavy over pronators but they have rock solid cores and groins. Whoever is going to work with you needs to aim to eventually, a few years down the line, get you to fix yourself with good form not just work around the problems forever.
Best overall bet is get a physio who works with a lot of sportsmen and is themselves in good shape for their age on the case. If they take care of themselves its always a good sign. They can give you the strengthening exercises you will most benefit from to start -that you can go to any gym and ask any reasonable gym instructor to help you with. They will also have an ex athlete on their books who is a personal trainer in a sport you are interested in who they can pass you to for lessons as needed. Pick a city you are in a lot and pick out a good one and a network of people who can help will follow. You don't need to see them every week, you can get help from lots of other sources along the way but its good to have a core of solid people you trust to check in with.
A proper running form coach is worth consulting with your back and overpronation issues. This is probably a bit different from a running coach. You will probably want to do some running even if only dipping your toe in the field -both for weight loss and for aerobic fitness -lots of mitochondria to burn fat, especially if you train them to do so by running very slowly. Sprints can also help with mitochondria. Hammering yourself in the middle paces will not be great to start if you are overweight -you will just hate running and injure yourself. Even the best runners stick to 80:20 with easy and hard running. If you can get a dynamic movement assessment -usually with video analysis on a treadmill- this will help you to see what to improve in running form. Lots of different people offer this. In Europe anyone who subscribes to the Running School method should not be too bad.
This is not going to be a short journey. Most people don't get a body that is far gone back into shape because they don't take a wide approach to solving the problem -they get stuck deep into one or two aspects like calorie deficit or one type of exercise. People need to look at diet overall, get a good network of people who can help them, learn a lot about the topic for interest alone and go into it knowing its a long haul and they need to be kind to themselves on the way as well as determined. We all can be a lot more determined when we receive a little kindness.
Einsamer 3mo ago
Personal trainer is good, especially in the beginning. Not super easy to find a good one though.
But in general, a few tips:
Be careful about exercises like deadlift. They are usually very very good, but probably not for you. You can maybe start with them once you have build up a good baseline, but don't start with them as a beginner with your kind of handycap.
Good luck!
financehardo420 3mo ago
Disagree w staying away from machines; esp when recovering from injury. As long as you bang out the work in slow controlled movements and pay extra attention to moving slowly on the negative part of movement (ie lowering the weight) you’ll make gains. A lot of machines have optimal setups for muscle targeting
Einsamer 2mo ago
I don't think he has previous training experience and is now recovering from a temporary injury. Of that were the case, I would agree. But for him, I think his focus need to be on stability, coordination and activation of all those core-muscles and helper muscles. Machines are more likely to increase imbalances because they allow you to work out muscles in isolation. If you know very well what you are doing, you can avoid that, but OP seems to be quite far from that level.
Typo-MAGAshiv 2 3mo ago
Targeting individual muscles and eliminating the stabilizer muscles can lead to more injury.
I almost never use machines. Leave that shit to chicks and retards who wonder why they never get results.
financehardo420 3mo ago
Meh I still hit the core lofts but I definitely use certain machines as well; injuries happen when you don’t use proper form or try to ego lift
financehardo420 3mo ago
OP as gay as this sounds I would start out with yoga.
Hop on YouTube, search 30 days beginner yoga w Adrianne n do it daily. Avg 30 minute sessions, some are even 10-15 minutes. It strengthens your posture muscles and will inherently promote proper form. Takes as little as 2 weeks of consistency and you’ll see major changes start to happen.
You will also definitely need to do some physical therapy to correct those issues; I would see a GP asap and get a prescription for PT
Typo-MAGAshiv 2 3mo ago
I second this.
Yoga is underrated and underappreciated in manosphere circles, partly because of a lot if the gay hippy shit associated with it. If you can avoid the retarded spiritual faggotry and just find a program (such as the original P90X) which sticks to the movements and stretches, it's really helpful.
whytehorse2021 3mo ago
I would begin with a physical therapist and have them hand you off to a personal trainer when they think you're ready. Travel will make that a nightmare so maybe plan a few months where you can be in one place.
oneimaginary 2mo ago
It sounds like you're planning to start with physical therapy and transition to working with a personal trainer once you're ready. Given that travel could complicate this process, it might be wise to plan a few months in one location to facilitate continuity of care and progress in your rehabilitation or fitness journey. This approach ensures you can work closely with your therapist initially and smoothly transition to a trainer when appropriate, without the logistical challenges of frequent travel getting in the way.