Talking all things Running and Triathlon. From Injury, through Rehabilitation and into Performance.
My name is Matthew Boyd, I'm a Physiotherapist, Runner and aspiring Triathlete. The Adaptive Zone is that elusive place between weakness and strength, injury and performance, failure and success.
Let's try and find it.
Пікірлер
What about when your ability to handle load is very low can even flare it up with daily activities if your not careful?
Great video I cant run but don't have arthritis (only 23 years old) knee hurts too much though 😢
Hey Joshua. I saw you left a few comments on my other videos. Sounds like you're having a rough time with it. Did you want to set up a call to chat about your specific issues? matthewboydphysio.com/booking/
@@MatthewBoydPhysio hey just wondering since I am in Ontario is that still ok to book. Booked call edit
Great video just subscribed 👍 fellow Canadian from Ontario. Was diagnosed as this by a sports medicine doctor and he mentioned the movie goer sign which I have
If I cant handle the first intial exercise stepups (those lunges and squats are red light for me), what should I do to build up to it? Should I try straight leg raises (these are green light) then add ankle weights? Its difficult because my tolerance for load is very low (like probably can only walk 15 minutes max), trying to find what I can do to adapt and progress as you mention in videos. What I tried that is green light straight leg lifts , quad sets, short arc What hurts squats , stepups, long arc quads sitting too long
Its hard when you can't handle any squats, long arc quads, stepups currently . So was thinking somehow need to build up with something like quad set, straight leg raise, short arc quads. How can I build up to the stepups you mentioned in the video as the initial exercise in your example?
I got movie goers knee
Cool shades.
My son picked them out. I got him a similar pair that he lost within a week 🤯
I didn’t start working with Matt because of knee pain. But I did have knee pain from running in the past. Once I started working with Matt I slowly ramped up my running intensity as far as volume and speed. I did experience knee pain on and off at times. Matt helped me work through it. I am now running the best I ever have and knee pain hasn’t been an issue for a long time.
That's very kind of you to say Adam. You've done all of the hard work and very much deserve the progress you've made!
Using the 20 minute and 40 minute test helped me greatly!
Fantastic!
Does it matter if pain gets worse as you are doing it??
It does...this article will give you more specifics: matthewboydphysio.com/achilles-pain-with-running/
great interview with my good friend and former lunchtime running partner. so glad you are back at it Lois! kudos to you Matthew for helping Lois get back to running!
Thanks, Lois is a star 🙂
Masai pogo jump are same bro ??????
Marcela is a warrior! Thanks for sharing your experiences.
She certainly is Adam!
And how do you increase it's capacity?
I have a more in depth article on that here: matthewboydphysio.com/achilles-pain-with-running/
@@MatthewBoydPhysio That was an absolutely fantastic, informative read. Thanks for sharing!
@@aliasgharkhoyee9501 Cool, glad you found it helpful. If you need more guidance to get past your Achilles issue, just book a call: matthewboydphysio.com/booking/ Best of luck with it!
I wonder why this is not on my garmin connect..it says i was on zone 5 for 27 mins haha
Great video with really well articulated information. This deserves more views. Cheers from Canada
This is a really well made short! Deserves more views imo
Thanks for having me 🙂
It was a pleasure!
Am I doing this wrong? tried this today ran 5k all out in 18:30 05:57 / mile. 183bpm average with max 194bpm (I'm 38, using heart rate strap). Scaled to 20 mins that would be 1 or 2 beats higher. LT2 coming out around 175bpm and pace 06:18 for 1 hour, which I know for a fact is maybe 5/10s pm slower than my 10k best.
Hey Anthony, I'm afraid I can't follow what you mean here. You lost me on the "scaled up" part. Did you do all 3 tests? (5, 20 and 40 minute)
So how do we make it stronger?
This article goes into lots of detail: matthewboydphysio.com/achilles-pain-with-running/
Very interesting and useful, thanks. Could you do something about 'stiff big toe' / arthritis of the big toe joint?
I can look into it, but I'm afraid beyond stretching and appropriate footwear, it's more of a "manage" than "fix" problem in my experience...
1:00 quick note Really Heavy Calf Raises 2x week Options 1:01 a) 4set of 8 b) 5sets of 5 Very useful advice, iv been training 4 sets of 8 (Massive Iron KZread channel format adjustment. 3 sets of 8 and on the last set max safe Reps (if I get above 8 reps increase the weight) started at 45kgs (bodyweight) now at 70kgs Switching to 5x5 (a) 4/5 b) 1/Max safe Reps) starting 72.5kgs. Many thanks again for sharing, I've felt a lot more safe on my runs.. I never took my calf training serious until I saw your this video 😅
Thanks mate, glad you found it helpful!
Nice
you know what? I am a regular viewer of your KZread channel. I have see your videos and your content qualities are Very good. I leamed lots of things from you. Your channel has great problems. You should Focus on your SEO so that you can get big fanbase. Thanks
My pain is a bit different to how you describe. I finished my first marathon 5 weeks ago, and have not been able to run since without bad pain on the outside of the knee. Which sounds like IT band issues (I think?). Does this follow the same principles or will it go away on its own with rest? Any help appreciated!
Hey Mike, sorry to hear this. It does sound a bit more like ITB - This is not a medical diagnosis though! 😅 I'd suggest you watch my Runner's Knee Masterclass. Rest really isn't a good strategy: www.fixrunning.com/register
Inspirational and encouraging- both from Caitlin and Matthew. The hyper-vigilance part really hit home. Listening to her come-back and how things changed for the good as a result gave me hope as I look ahead at what I hope will be my own comeback from injury. Congrats on your successes Caitlin! Well- deserved!!
All credit to Caitlin for this one 🙂
Mate, another great video! To be fair all have been great in the running fundamentals course this far! How would structure doing these field tests? Would you do them over a week? With a few days between each? Or stagger them once a week? Curious to give them a go to dial in my running that bit more 😀 Thank you again for your amazing content!
Just make sure there is at least 48 hours between each one, and you should be good. I have it all written out on this page if you need it: matthewboydphysio.com/training-zone-calculator-running/
This channel is massively underated. Mate, great video! You tied up HR zone training very very well in a short space of time, something a lot of very good scientists / coaches/ top level runners struggle to do. Thank you, and well done 👏
Thanks man! That is really kind of you to say 😀 If you need any specific help, let me know and I'll try and dig out the right video for you
Great info, Matthew and Emily, really comprehensive. Nice to have a video that isn't just "eat lots of pasta for three days before your race". Thanks!
Thanks! Glad you found it helpful 🙂
This is really helpful, thank you 👍🏻
Glad you enjoyed it 🙂
Great video as always Matthew, really useful content. I finally feel like I'm getting to grips with my achilles tendonopathy.. the main issue I have now is, around 25 mins of running my foot goes numb. The numbness starts around the base of my toes and spreads eventually to my whole foot. I've bought wide fitting shoes, loosened my laces, changed my lacing style.. my cadence isn't low generally low 170s on easy pace. I'm at a loss. It's only my left foot. I'm hoping you could do a video on this as the advice online seems fairly useless 😫. Keep up the good work mate 👍🏻
Thanks Dai! I can look into it but I haven't seen that a lot with Runner's. I'm guessing they've already checked for Morton's Neuroma?
@MatthewBoydPhysio Thanks Matthew, ahhh no, I was hoping it was a common problem that you may have encountered. I've looked at Mortons Neuroma yes, it doesn't seem like that as on my last run the numbness started under my big toe. Eventually it spreads to my whole foot. I had wondered if it was Tarsal Tunnel Syndrom as before my achilles injury, I struggled for a couple of years with a Tib Post injury, or maybe something to do with my calf muscles causing some kind of compression as I have pretty giant calves but I don't know. The 1 common thing is, it only happens when I'm running and when I stop or walk for 2 or 3 minutes the feeling comes back. But also when I start running again the numbness doesn't take another 20+ minutes to come back, it's pretty instant. Maybe I should book in to see my GP and see what they say, from previous though they'll say book in with NHS physio, take a break from running and here's a load of naproxen to take 🤷🏻♂️. Thanks again for your help and response 👍🏻 keep up the good work
@@daiphillips7171 Tarsal Tunnel would be on the list of suspects. I'd actually recommend researching a good podiatrist who works with runners and get them to have a look at it if possible...
I started having issues after deciding to become a long distance runner in my late 30's. Then my hip felt like it was getting stuck, and my groin felt like it was weak and "pulling" while running. Then it felt like my pelvis was going to split in half. After that I started getting an internal burning sensation and was diagnosed "hypertonic " pelvic floor and pudendal neuralgia. 4 years later a radiologist casually mentioned he saw oseitis pubis on my MRI. This is after seeing 50+ providers in multiple states and having several unless gynecological surgeries. I'm hoping this can be fixed. I've been in pain 24/7 for 4 years. This can become a devastating debilitating condition when left untreated. And there is NO way I could ever sit on a bike seat to cross train, I haven't been able to sit in a chair for 4 years
Oh man, that's extremely rough Sharon 🙂 This sounds a little complex for my own skill level but you should reach out to Benoy, he might be able to help: www.linkedin.com/in/benoy-mathew-9202b56b/
Hi I am from India I have this chondromalacia pattela from 1 year Can it heal by itself
Possibly, but it's better to treat it pro-actively if possible. I saw that you booked a call with me for tomorrow so we can chat about it then 🙂
*promo sm* 😍
In the email you talk about a 20 minute time trial. What does that look like? I ask because you talk about an example average HR of 150 BPM in the 20 minute time trial, and then your Zone 2 is between 120 to 145, just below this time trial's average, which seems very high if a time trial is at max effort?
Hey mate, I have another video and spreadsheet tool so you can do all that. Here's the link: matthewboydphysio.com/training-zone-calculator-running/
My other half has very big strong calf muscles and still gets plantar fasciitis
There's a strange phenominon in the patellar tendonitis research (knee tendon pain) - they found young athletes with stronger thigh muscles are more likely to get patellar tenonitis. It's very strange and we don't actually know why just yet. All this to say, strength is not the only variable. Your wife may benefit from focusing on things like technique and training load management 🙂
Being in the final stages of an Achilles rehab program after two instances of tendinopathy in the last 6 months, and having read and watched just about everything I can find on the subject, I can only give this video a massive thumbs up. Thanks Matthew for the on point and incredibly useful videos you post.
Thanks mate! Sorry to hear about your achilles issues though. I have a great interview with Myles Murphy that breaks down Achilles rehab in more detail that I think you'll enjoy: kzread.info/dash/bejne/p5qepqqRl6udk6Q.html
Finally someone who's doing it correctly
This is NOT something new ... Arthur Lydriad call it LSD...Long slow distance and we did it 30 ... 40 years ago with great success....the advantage at that time we learned to read our bodies...we had no electronic devices to do the job for us...
Pain goes away when running. Inside of top of kneecap . Could this be runners knee ?
Certainly could be. This video might help you figure it out: matthewboydphysio.com/runners-knee-masterclass/
@@MatthewBoydPhysio you're a good man
This is such a counterintuitive idea, you've got my attention 🙂
*Me, an American with a lbs only scale:* Welp, I guess I'm not running!
Surely there is an app to convert lbs to kgs!??
Thanks for the videao, my son is a young football player (16 years old) and he doesn't really have severe symptoms. He experiences discomfort in his hip flexor while sprinting, and it worsens with continued training. We did an MRI and he was diagnosed with OP. Currently, he has stopped training with the club and is undergoing rehab with the club's physical therapist. He doesn't have any issues in his day-to-day life. During the squeeze test of his adductors, he feels a discomfort level of 1 to 2 out of 10, and abdominal tests are pain-free. Do you think he is in early stage of OP? How long does it take to return to sports activities? Thanks for your replies.
Hey Abdellah, Sorry to hear about your son’s trouble. I’m afraid it would be reckless of me to comment on his injury without a full evaluation. You could share this video with your physical therapist and ask them the same question though. They should be able to advise 🙂 I wish him a speedy recovery!
Would you also apply this approach for a partial infraspinatus tear?
It would depend on your specific circumstances, but the concept would still apply
Amazing information, thank you
Thanks, glad you found it helpful 🙂
I can’t edit the yellow boxes after downloading spreadsheet
You should be able to edit the yellow boxes directly on the google sheet. If that doesn't work, "make a copy" - this video shows you how: kzread.info/dash/bejne/lXaGlrp9qtrcl6Q.html&ab_channel=ProfKelley
@@MatthewBoydPhysio got it working
Should I buy hansons book or like Humphrey’s 😵💫 thanks Luke H
Hey George. Luke wrote the book about the Hanson's training approach. So this is the book you're looking for: www.amazon.com/Hansons-Marathon-Method-Your-Fastest/dp/1937715485
I’m 4.35 last marathon (57yrs old ) would it have a plan for me ?
I'm not sure George, I'm afraid I can't remember. You could email Luke from his website if you'd like to ask him: lukehumphreyrunning.com/contact/
@@MatthewBoydPhysio thanks I’ve just bought the book / they do training plans for a wide variety of time targets looks good
@@georgebarr5102 Fantastic!
My age is 63. I have been running for last 6-7 years. I have been doing zone 2 running for last 4 months. Pl tell me how long should take for me to run easily in zone 2 without walking.
Hey man, it depends. So I can't tell you here in the comments. Have you done the 20 minute test? matthewboydphysio.com/training-zone-calculator-running/
Great podcast. I've been using Altras but will work my way to barefot shoes.
Cool! Glad you enjoyed it Fred!