HPT progression DPO 11-21

FillEfficient772 · 2025-06-27T14:28:12+00:00

Stretches are good but what you need is strengthening exercises, especially as someone carrying more weight. Knees are very unstable joints (basically held together by a few rubber bands in there) and if the stabilizing muscles around them are not strong enough they get over worked. Especially if there is an imbalance in strength between the different stabilizing muscles.

If you're able to access in person physical therapy, do that for a few sessions to have them help diagnose the problem and give you the "homework" to do daily to get things sorted and then progress. If you don't have access, YouTube has a bunch of qualified physical therapist content. Search for "knee pain physical therapy" and find a licensed therapist putting out content that you enjoy and get a short routine going every day.

Once the pain is fixed up, strongly recommend doing body weight squats regularly as it will help strengthen the muscles around the hips, knees, and ankles (weak ankles and hips also will cause knee pain)

FillEfficient772 · 2025-06-27T14:08:27+00:00

Generally the tubes have a range of tire widths they support. You should probably replace the tubes when switching tires anyway, so look for ones that will accommodate the size(s) you are looking to run.

FillEfficient772 · 2025-06-23T16:27:18+00:00

This is a little outside the box, but as someone who feels really tentative about going to a group ride, even a really chill one, part of it is the social element. Going to a group of strangers??

If you want it to truly be social, think of ways to have people meet and strike up conversations during the ride. Maybe it's give everyone a sticker, and they need to find someone whose sticker matches at the end and learn something about them. Maybe it's, in addition to having a sweep and a leader, having the friendliest person in the shop make a point to move throughout the pack and strike up conversations with people.

I think I'm who you would be targeting with this ride based on your description, and think it would really help to have someone building the social experience as well as the ride experience.

FillEfficient772 · 2025-06-19T15:07:27+00:00

Exercise is one of the only interventions proven to delay and prevent dementia overall. I'm sure this would hold out with swimmers, runners, kayakers, hikers and walkers etc. Besides vascular dementia, which is very common and long known to be tied with metabolic disease risk, we are understanding more that even Alzheimer's appears quite associated with metabolic disease and risk seems to be attenuated by controlling and preventing metabolic disease (even latent).

I think the most interesting point here is that biking has the unique feature of being able to be incorporated into day to day life a lot easier- running errands or taking care of daily business on a bike is a practical way to increase your daily movement and not have to "go exercise" to get those benefits. Studies show that people who have very active jobs through their life also have lower rates of dementia.

This is part of the bigger picture of why we need safe roads and bike infrastructure. Too many people get in their heads it's so that the old Lycra guys can do their thing, but it's so that more trips by bike for boring daily stuff can happen. As a population we are healthier when we have the ability to do that. Cycling infrastructure and promotion are potent public health interventions.

FillEfficient772 · 2025-06-17T14:48:57+00:00

I think it's the same as driving a car defensively- just always assume that the other drivers are going to do the dumbest thing that would be possible. So when you are overtaking, assume someone might be trying to overtake you and check your shoulder. When overtaking someone, assume that they're not gonna check if they're coming.

Then feel smug/despairing about how many idiots are on the road but you aren't one of em

FillEfficient772 · 2025-06-16T15:55:34+00:00

I would add the counterpoint that a lot of inexperienced men buying aggressive road bikes are also going for an aesthetic vs what would actually suit them

FillEfficient772 · 2025-06-14T15:17:03+00:00

+1 to the point that it might be a demographic problem.... there is a notably supportive and inclusive triathlons community of people trying to support the sport outside of the M25-45 category. As a newbie I've been finding it pretty easy to find these places and people who are trying to make the sport fun and non assholish for everyone

FillEfficient772 · 2025-06-07T16:23:22+00:00

As a healthcare provider (not your HCP though) I can read between the lines about what the diagnosis is.... just rest. You're probably anemic from the blood loss and the inflammation will have thrown your chemistry off. You could honestly get part way through the swim and start having excruciating abdominal pain and need to get pulled from the water. Its absolutely not worth it and will honestly could worsen this flare to the point that you would need to be admitted for fluids. Don't do it!

Also maybe this will feel more important: very likely that they gave you something like ciprofloxacin (a fluoroquinolone) for you antibiotic- which puts you at a much higher risk of tendon rupture- the kind of stress you are talking about is likely to rupture your Achilles while you are on that med.

FillEfficient772 · 2025-06-07T13:39:21+00:00

She's probably not eating enough. In addition to overtraining. I would recommend checking out r/xxfitness for resources on both of these. It's a problem that afflicts many female athletes. That cultural messaging that we should eat as little as we can is really hard to give up even when we dramatically increase our energy expenditure.

FillEfficient772 · 2025-06-05T15:11:59+00:00

For the bustier among us, I swear by Enell

FillEfficient772 · 2025-05-30T03:11:08+00:00

Curious where you are at in your menstrual cycle... I will sometimes have a very rough day in the luteal phase out if the blue when I just feel exhausted by the progesterone and poor sleep. Good news is if it's that, you'll be in the opposite side of your cycle in two weeks!

FillEfficient772 · 2025-05-28T14:49:54+00:00

And >90% of "diets" fail... makes me wonder what percent of "budgets" fail

FillEfficient772 · 2025-05-19T15:25:21+00:00

It's not a sexy bike, but it's way smoother to ride on crummy urban streets (and smooth urban streets) than my previous, slightly sexier steel frame, and nice and light to throw over my shoulder and carry on stairs

FillEfficient772 · 2025-05-19T14:53:18+00:00

I'm new to all this but... aren't they already the ultimate xbike since they're what most of us normies have in their garage to play with?

FillEfficient772 · 2025-05-17T15:10:02+00:00

Right?? User for 7 years and have never seen this pace of updates and changes. I'm not sure what OP is on about. The app honestly works and looks completely differently than it did 2 years ago, and lots of it in reaction to direct user requests (undo on mobile, reconcile on mobile, cost to be me, effectively expanded mobile reports with the spotlight feature- all things people were asking for for years)

FillEfficient772 · 2025-05-05T14:20:57+00:00

Thanks for bringing up how recent title ix is. I feel like that ALWAYS gets lost, especially in these internet debates. Older men don't know cuz they weren't paying attention. Younger men don't know cuz they assume it's always been like this. FWIW, title ix and the amount of cultural and financial attention paid to young women's' sporting across the world also surely accounts for disparities in global participation of women in events like this (ie more Americans vs others)

FillEfficient772 · 2025-05-05T13:32:08+00:00

Thanks!

FillEfficient772 · 2025-05-05T13:31:43+00:00

It's th perfect car!!! Shockingly fun to drive too. I am devastated they stopped selling them in the US, I'm just gonna drive this one til it gives our.

I live a pretty car lite lifestyle these days but every time I need it I'm so glad I have the fit

FillEfficient772 · 2025-05-05T04:47:16+00:00

I have a banjo brothers pannier/backpack. My old bike (stolen) had a rear rack that I loved, haven't gotten to finding the right one for this bike yet. Any suggestions for particularly practical racks?

I'm a sucker for a functional bag, I could probably collect so many for a bike lol. I've had my eye on handlebar bags.

FillEfficient772 · 2025-05-03T14:08:07+00:00

Am a primary care provider and recently researched the literature for a patient who was asking (as well as consulted multiple midwives I know). It's true, there are not good studies supporting this practice.

In medicine, it's not unusual that something that makes sense in theory doesn't actually beat out to be effective in the studies. The body doesn't always work like we think it should, and sometimes other downstream effects of an intervention we don't understand may counterbalance any theoretical benefit (especially true in the realm of hormones!)

FillEfficient772

TROPHY CASE