Ask Coach E
Episode 6
Welcome message from Coach E
Watch: Coach E's Golfer's Elbow YouTube Video
I have had second toe capsulitis in my right foot for 3 years after jumping off a step ladder onto a hardwood floor. It only got worse as I tried RICE. 6 months ago, I started the foot and ankle pain solution program and it's slowly getting better now. I have a question about swelling. I started the resilience phase but returned to the previous phase once the running in place routine caused my metatarsal to swell more than what I'm used to. It took a week or two for the swelling to go back down. You make mention of pain being a guide. When it comes to second toe capsulitis, should swelling also be a guide? Should I just push through the extra swelling? Thanks! BTW... Your YouTube video on the golfer's elbow actually worked! I tried so many other videos before I came across yours. Shortly after, I downloaded the ROM app and I've been using the daily movement training ever since.
Hi Coach E - I am enjoying the Precision Movement program. I’m recovering from a medical condtion called PMR (Polymialgia Rheumatica) where I wasn’t able to exercise much at all for a fairly long time, and I feel the program has been helpful in regaining some strength and mobility.
My question is regarding the Shoulder Tap Plank, as far as reps are concerned. There are at least two quite different descriptions of reps that I have seen, depending on the routine being used. I’ve always been a little confused about this and how to interpret what they mean.
One says - Reps - 4 X 4 Slow Taps. This was in my DMT today. The shoulder taps that are shown in the video are very brief, about a second, which makes sense, and this is what I have seen for shoulder tap plank in previous exercise programs I have done. But I’m confused about what is meant by the reps of 4 X 4. One interpretation would be 4 reps on each side and then repeat that 4 times. That would be 16 reps on each side, with the total number of reps being 32, which is a lot of reps for an exercise that seems quite challenging to begin with, and for me, that number of reps would not be anywhere near possible. What I have been doing instead is just 4 reps on each side, alternating between the sides, and just doing the brief taps as shown in the video.
Another Shoulder Tap Plank which is under Hip Foundations 1B says sets 2, reps 4, and hold 15 !! (the video also shows a very brief tap, not a hold). Following this rep description would also be impossible for me and I would think for many others as well. I had to wonder if “hold 15” was a typo in this case.
I have seen still another rep description for the Shoulder Tap Plank somewhere in the Precision Movement program with something like reps 6, hold 10 sec. That also seems like a lot and is well beyond what i could do (120 seconds of hold time if you do 6 reps on each side). As mentioned above, I’m not using any hold time, just doing taps.
So to boil it down, my question would be what is the correct interpretation of 4 X 4 Slow Taps, and are the long hold times mentioned above actually correct -
Thank you for your programs- my quality of life and understanding of musculoskeletal issues and compensations has helped me me immensely. I love your detailed explanations and demonstrations.
I am on my second series of Strong for Life and will keep repeating it - fabulous full body workout. My question is this:
Between sets I usually do something I’ve learned from you along the way doing daily ROM or another program that would complement the exercise and give a short break. Would it be possible for you to recommend recovery moves to be done between sets or is it best to rest, and if so, for how long?
Thank you
Johua could answer this for me but I thought others may be interested in your response. When doing exercises such as the plank,side plank or leg hinge and you are expected to hold for five or ten seconds, instead of doing 3, 5 or 8 repetitions, (which ever number is given) would it be more beneficial exercise-wise to do the exercise only once, but holding for the total number of seconds if you totalled the repetitions? For example, side plank, do 3 repetitions holding for five seconds, but instead did one side plank holding for 15 seconds. If it was 6 repetitions holding for 10 secs, it would convert to 1 exercise holding for a minute?
I am into week 6 into lower back Foundation routine. I started noticing positive changes for which I am very grateful to you.
I wonder if my lower back pain is to do with piriformis syndrome as the pain always stays in two particular places: closer to my SL joint and slightly above the buttock cheek, closer to spine but not at the spine. Would you advise some specific exercises for piriformis that I can do on the regular basis. Also I understand that too much and too soon can aggravate piriformis even more,therefore how often and how many reps would be the best to start from. Many thanks for all your help.
WATCH: Coach E's Piriformis YouTube Video
After several days of difficult backpacking with substantive elevation gain and loss i have tightness and soreness in my hips- likely piriformis area. What os causing this and what can I do to prevent it henceforth?
(Note 2 years ago I had total knee replacement of both knees due to osteoarthritis and bone on bone knee structure. Not sure if this matters but feel free to include it or not)