AboutPhil Stevens Expertise I can answer questions related to any of the following areas general fitness, athletics, weight training, strength sports, personal trainers, personal training, health and wellness, diet/nutrition, weight/fat loss, dietary supplements, and bodybuilding.
Experience I while attaining both my Bachelors and Masters degrees in studio art found another passion, that of training and nutrition. A constant student, my real-world under-the-barbell and behind-the-fork approach has led to many an opportunity, experience, and change in my life as well as those I have worked.
I have transformed my own body in numerous ways from an initial soft 300 plus pounds, to a 165 running enthusiast, and currently 240-260 pounds competing as a strongman and powerlifter. I am constantly picking, meeting, and reaching new goals; happy but never content, always striving to perform, learn, build, and pass on past lived experience. I have attended, competed in, and hosted various seminars, workshops, and strength events. Met, befriended, worked for, and with many of the tops in the fields of training, sports, and nutrition. I consistently and compassionately pass on my lessons learned and knowledge gained to anyone in need, or to those whom simply expresses a desire, passion to better them selves. My experience is varied, having worked both distance via the internet, and hands on. From consulting with high caliber competitors and athletes, training support on a women’s weight loss forum, to volunteering with children in high risk neighborhoods. I have helped any and all walks of life get closer to and achieve their personal goals. All the while insisting I have, and will continuee1=
Question QUESTION: Hi,
recently i have been having stiffness in the Tibalis anterior. I'm not sure if thats the right name, but its the muscle opposite the calve. I get it when i go for jogs and it can really get bad. Recently I had stiffness in my back and calves, the physio gave me stretches for those(if that information helps). Is there any stretch i can do for that muscle?
Also I do chin ups. when i do this for long periods of time, i feel a nerve or tendon, expanding, and it suddenly pops. it happens for a split second and hurts for a little while. the bars i use are rectangular, would that have anything to do with it?
Thanks for all the help
Regards
Jeff
ANSWER: Jeff-
yes this can be very common. It could even be diet related are you getting enough hydration and electrolytes in your diet?? If your getting that much stiffness and possible cramps. Other then that is also just he beating you are putting your self under from distance running it does takes it toll. Stretch the foot put he toes on the ground and slowly apply pressure on the top of the foot until its tight just for 1-3 seconds then let off rinse and repeat 10-15 times do that 3-4 times a day. I would look into getting a rolling pin and foam roller and roll the heck out of your calve with it and all around the lower leg, loosen those muscles up. It will hurt pretty bad for awhile stick to it until you can rill hard with no real pain.
As for the chins?? NO shouldnt be the bar. Hard to know from just a quick explanation but I would venture to guess your shoulder girdle it getting pulled out of its seated position do to weak scapular retraction from what you describe. Work some scap control and strength, aim to make sure those scaps remain retracted and seated during these and any pressing move.
For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation
Phil
www.staleytraining.com
I also ask you to take a look at my charity strength event with proceeds going to support Big Brothers and Big Sisters. Look at the online raffle make a donation no matter how small they all help the cause and give you a chance of winning some great prizes at the same time http://www.lift4hope.org
QUESTION: I drink at least 5 glasses of water before i jog. As for the electrlytes, I'm not sure if I am getting enough,what can I eat or drink to improve thisand how long before a jog should i do this? I used to be able to run further, now I can't run without feeling it tighten up. Also my calves start to hurt realy early into a jog.
Also with the chin ups, i forgot to mention, the popping is in my palm. After a while, i get it, Im not sure what it is, but feels like a tendon stretching, and then popping back into place. It makes a loud noise against the bar. It also causes my hand to let go. but i rarely feel any pain on it.
Thanks for the help
Regards
Jeff
Answer You should have them all day every day and loud up after. With that much water intake and sweating from running you are surely losing a great deal of sodium and pottasium etc. Many runner use salt tablets.
that and when is the last time you took say a weak off to let yourself recover??
Well could be a stress from the bar I suppose. It makes you let go but no pain?? that is an odd one. I am not sure what is causing that 100%. I would try and strengthen the extensors as I am betting you havent and this could help. Working the muscles that oppose you grip/ hand flexion / wrap a few rubber bands around your finger and pres out on then for reps several times a day for a few weeks and see if that helps, you may hear some crazy popping as things unbind
