Lacrosse drills to do by yourself. 10 Effective At-Home Lacrosse Drills to Elevate Your Game

How can you improve your lacrosse skills at home. What are the most effective individual lacrosse drills. Which techniques can help enhance your performance on the field. Discover essential solo drills to boost your lacrosse prowess.

Mastering the Wall Ball: Your Ultimate Lacrosse Training Partner

Wall ball drills are the cornerstone of individual lacrosse training. This versatile exercise hones crucial skills like accuracy, stick handling, and hand-eye coordination. To maximize your wall ball practice:

• Aim for a specific spot on the wall and hit it repeatedly
• Focus on quick ball release with minimal cradling
• Practice with both hands to develop ambidexterity
• Vary distances and angles to challenge yourself

Can’t find a suitable wall? Consider investing in a lacrosse rebounder for consistent at-home practice. These portable devices simulate wall ball drills and offer adjustable angles for diverse training scenarios.

Perfecting Your Shot: Precision and Power Combined

Shooting drills are essential for any lacrosse player looking to improve their scoring ability. While having a net and cones is ideal, you can improvise with household items to create a makeshift practice area:

1. Use tape to mark your shooting area
2. Set up objects to represent defenders
3. Utilize empty boxes or targets as goals
4. Practice various shot types at game-speed

How can you make your shooting practice more efficient? Bring multiple balls to minimize time spent retrieving missed shots. This approach allows for more repetitions and helps maintain a high-intensity workout.

Defensive Drills: Building a Fortress on the Field

Defensive skills are crucial in lacrosse, and they can be honed through individual practice. Here are some effective solo defensive drills:

• Practice high-ball catches with fully extended arms
• Incorporate footwork drills to improve agility
• Simulate defensive scenarios with imaginary opponents
• Combine defensive movements with sprints and long runs

Why is footwork so important for lacrosse defenders? Quick, precise movements allow defenders to maintain proper positioning, react to offensive players, and make timely interceptions. Regular footwork drills can significantly enhance your defensive capabilities.

Cradling Mastery: Protecting the Ball with Finesse

Cradling is a fundamental skill that every lacrosse player must master. To improve your cradling technique:

• Practice vertical cradling close to your head
• Work on one-handed cradling with both arms
• Incorporate cradling into your running drills
• Use a mirror to check and correct your form

How does proper cradling benefit your overall game? Effective cradling allows you to maintain possession while moving at high speeds, evade defenders, and create scoring opportunities. It’s a skill that connects various aspects of lacrosse play.

Ground Ball Domination: Mastering the Art of Scooping

Winning ground balls can often be the difference between victory and defeat in lacrosse. To improve your ground ball skills:

1. Practice scooping from various angles and speeds
2. Work on quick transitions from scooping to cradling
3. Incorporate body positioning drills
4. Simulate pressure situations by setting time limits

Why are ground balls so crucial in lacrosse? Securing loose balls provides possession opportunities, prevents turnovers, and can lead to fast-break scoring chances. Mastering this skill gives you a significant advantage on the field.

Elevating Stick Skills: The Key to Lacrosse Proficiency

Advanced stick skills set great players apart from good ones. To take your stick work to the next level:

• Practice behind-the-back and around-the-world passes
• Work on quick stick techniques for faster ball movement
• Develop ambidextrous skills by using your non-dominant hand
• Incorporate stick tricks to improve overall control and confidence

How do advanced stick skills impact your game? They allow for more creative and unpredictable play, making you harder to defend and more valuable to your team. These skills also boost your confidence, enabling you to perform under pressure.

Cross-Training for Lacrosse: Basketball and Soccer Synergies

Engaging in complementary sports like basketball and soccer can significantly enhance your lacrosse performance. These high-intensity games share many physical and mental demands with lacrosse:

• Improved cardiovascular endurance
• Enhanced spatial awareness and field vision
• Developed quick decision-making skills
• Increased overall athleticism and agility

How does cross-training benefit lacrosse players? It prevents burnout, provides a fresh physical and mental challenge, and develops transferable skills that can give you an edge on the lacrosse field.

The Yoga Advantage: Balancing Body and Mind for Peak Performance

While not a traditional lacrosse drill, incorporating yoga into your training regimen can yield significant benefits:

• Improved flexibility and range of motion
• Enhanced core strength and balance
• Better breath control for endurance
• Increased mental focus and stress management

How does yoga complement lacrosse training? The physical benefits of yoga can help prevent injuries and improve overall performance, while the mental aspects can enhance focus and decision-making on the field.

The Power of Consistent Solo Practice in Lacrosse

Maintaining a rigorous individual training routine is crucial for lacrosse players aiming to excel. The benefits of consistent solo practice include:

• Refined technical skills through repetition
• Improved muscle memory for game situations
• Enhanced confidence in individual abilities
• Greater adaptability to different game scenarios

How does solo practice translate to team success? Individual skill improvement directly contributes to team performance. Players who excel in fundamental skills can focus more on team strategy and cohesion during group practices, elevating the overall level of play.

Tracking Progress: Measuring Your Lacrosse Skill Development

To ensure your solo training is effective, it’s important to track your progress. Consider these methods:

1. Keep a training log to record drill repetitions and times
2. Use video analysis to review and improve technique
3. Set specific, measurable goals for each skill area
4. Regularly challenge yourself with timed drills to gauge improvement

Why is progress tracking important in lacrosse training? It provides motivation, helps identify areas needing improvement, and allows for targeted adjustments to your training regimen. Seeing tangible progress can boost confidence and drive continued dedication to skill development.

Integrating Mental Training into Your Lacrosse Routine

Physical skills are crucial, but mental preparation is equally important for lacrosse success. Incorporate these mental training techniques into your solo practice:

• Visualization exercises to mentally rehearse game scenarios
• Mindfulness meditation to improve focus and reduce stress
• Positive self-talk to build confidence and resilience
• Goal-setting exercises to maintain motivation and direction

How does mental training impact lacrosse performance? A strong mental game helps players stay composed under pressure, make better decisions, and maintain peak performance throughout matches. It’s often the mental edge that separates top players from their peers.

Creating a Balanced Solo Training Schedule

To maximize the benefits of individual practice, create a balanced training schedule that addresses all aspects of your game:

1. Allocate specific days for different skill focuses (e.g., shooting, defense, stick work)
2. Incorporate cross-training and recovery days to prevent burnout
3. Gradually increase intensity and complexity of drills over time
4. Adjust your schedule based on in-season and off-season needs

Why is a balanced training approach important? It ensures comprehensive skill development, reduces the risk of overuse injuries, and maintains motivation through variety. A well-structured solo training regimen complements team practices and accelerates overall lacrosse proficiency.

Leveraging Technology for Enhanced Lacrosse Training

In today’s digital age, technology can play a significant role in improving your lacrosse skills. Consider incorporating these tech-driven elements into your solo practice:

• Use mobile apps for drill ideas and tracking progress
• Analyze your form with slow-motion video recording
• Utilize wearable devices to monitor physical performance metrics
• Explore virtual reality training simulations for decision-making practice

How can technology enhance lacrosse training? It provides objective feedback, offers new ways to challenge yourself, and allows for more precise skill analysis. Embracing technological tools can give you a competitive edge in your lacrosse development.

The Role of Nutrition in Supporting Solo Lacrosse Training

Proper nutrition is crucial for fueling your solo lacrosse training and supporting recovery. Consider these nutritional strategies:

1. Consume a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats
2. Stay hydrated before, during, and after training sessions
3. Time your meals and snacks to optimize energy levels during practice
4. Consider supplements like protein powders or electrolyte drinks if needed

Why is nutrition important for lacrosse players? Proper fueling supports energy levels, muscle recovery, and overall health. A well-nourished body is better equipped to handle the demands of intense lacrosse training and competition.

Adapting Solo Drills for Different Lacrosse Positions

While many lacrosse drills are beneficial for all players, position-specific training can further refine your skills. Consider these adaptations:

Attackers:

• Focus on quick release shots from various angles
• Practice dodging moves and change of direction drills
• Work on off-ball movement and creating space

Midfielders:

• Emphasize endurance training with sprint intervals
• Practice transitioning between offense and defense
• Work on face-off techniques and wing play

Defenders:

• Focus on footwork and body positioning drills
• Practice poke checks and stick checks
• Work on clearing passes and outlet throws

Goalies:

• Practice reaction time drills with tennis balls or lacrosse balls
• Work on proper positioning and stance
• Focus on communication and directing the defense

How does position-specific training benefit lacrosse players? It allows you to hone the skills most crucial to your role on the team, making you more effective and valuable in game situations. Position-specific drills complement general skills practice to create a well-rounded player.

Building Mental Resilience Through Solo Lacrosse Training

Individual practice sessions offer an excellent opportunity to build mental toughness, a crucial attribute for lacrosse success. Consider incorporating these mental resilience exercises into your solo training:

• Set challenging goals and push yourself to achieve them
• Practice under simulated pressure situations
• Develop routines to manage pre-game nerves
• Use positive self-talk to overcome frustration during difficult drills

How does mental resilience impact lacrosse performance? Players with strong mental resilience can maintain focus under pressure, bounce back from mistakes quickly, and perform consistently in high-stakes situations. Developing this skill through solo training can significantly enhance your overall lacrosse capabilities.

Injury Prevention Strategies for Solo Lacrosse Training

While individual practice is generally safer than full-contact team sessions, it’s still important to prioritize injury prevention. Implement these strategies in your solo training routine:

1. Always warm up properly before intense drills
2. Incorporate dynamic stretching and mobility exercises
3. Listen to your body and avoid overtraining
4. Use proper protective equipment, even during solo practice
5. Include strength training to support joints and muscles

Why is injury prevention crucial in solo lacrosse training? Staying healthy allows for consistent practice and skill development. By taking proactive steps to prevent injuries, you can maintain a regular training schedule and avoid setbacks in your lacrosse journey.

Maximizing Limited Space for Lacrosse Practice

Not everyone has access to large fields for practice, but with creativity, you can make the most of limited space:

• Use a small section of a backyard or driveway for wall ball
• Practice footwork drills in a hallway or small room
• Set up a mini goal or target in a garage or basement
• Utilize parks or school grounds during off-hours

How can practicing in limited space benefit your lacrosse skills? It forces you to develop precise control and quick reactions, skills that translate well to game situations. Additionally, being able to practice anywhere eliminates excuses and promotes consistent skill development.

The Importance of Rest and Recovery in Solo Lacrosse Training

While consistent practice is key, proper rest and recovery are equally important for lacrosse improvement. Incorporate these recovery strategies into your solo training regimen:

1. Schedule regular rest days to allow for physical and mental recuperation
2. Practice active recovery techniques like light jogging or yoga
3. Use foam rolling and stretching to alleviate muscle tension
4. Prioritize quality sleep to support muscle recovery and cognitive function

Why is recovery crucial in lacrosse training? Proper recovery prevents burnout, reduces injury risk, and allows for optimal performance during practice sessions. Balancing intense training with adequate recovery ensures sustainable long-term improvement in your lacrosse skills.

The Most Effective At-Home Individual Lacrosse Drills

Lacrosse, a timeless game, originally known as stickball, is a high-energy sport. It is not for the weak. So, there is no time to slack off. A lacrosse player needs to do consistent and intentional training to stay in shape for each game. 

It is a team sport, and team practice is necessary to promote team coordination, cooperation, and taking responsibility to achieve a common goal. However, there are drills you can do on your own to improve your hand-eye coordination, footwork, and endurance.

How to get better at lacrosse by myself?

We have prepared some drills you can do alone to improve your lacrosse skills.  

1. Wallball drills

Wallball is the most common drill done by every lacrosse player. In off-seasons, a lacrosse player spends a lot of time on the wall. This type of training develops accuracy, stick skills, and hand-eye coordination.  

Look for a spot on the wall, hit the same spot several times. The objective is getting the ball out of your stick quickly, doing one cradle, then let the ball go. Repeat and practice with both hands.

 If you can’t find a wall in your neighborhood for regular practice, consider getting a lacrosse rebounder like the ones from https://victoremgear.com. 

2. Shooting 

This practice is better done with cones and a net. If you don’t have any, don’t let it stop you from practicing. All you need is a bit of creativity to simulate a game-like scenario. Find some items you can use at your home or garage and head to your yard to practice.

Tape off your shooting area. Pretend that the cones or items you have on the floor are your opponents or defenders from the other team. If you don’t have a net or cage, use empty boxes. Practice each shot at full speed, as if you’re in the actual game, to develop your skills. 

Practice the shot you would normally take. Bring balls with you, so you don’t spend time running after missed shots and preparing the ball for the next shot. 

3. Defense

Practice your defense while doing wall ball drills by throwing high balls and catching them with your fully extended arms and your pole. And again, pretend there are opponents around you to simulate what you should during an actual game. As you train for the defense, include sprints and long runs to your regular practice routine. 

4. Cradling

Cradling or protecting the ball inside the pocket of your stick while moving fast is one of the essential skills to learn and improve in lacrosse. Practice cradling the ball vertically, on one hand, and close to your head. 

5. Scooping (Ground Balls)

Practice scooping the balls off the ground from different angles. Remember to: keep an eye on the ball and be ready to pick it up as soon as you see an opportunity.

6. Work on your stick skills

Practice with different ways to make your movements more efficient. You can switch hands behind your back. You can use a mirror to observe proper posture and correct bad habits. 

7. Play basketball and soccer

There’s a common denominator to playing lacrosse, basketball, and soccer. All three are high-intensity games requiring speed and endurance. It pushes the body to the limits. Engaging in basketball or soccer provides you with complementary training for improving your lacrosse skills. 

Bonus tip: Try yoga

Yoga is not your typical lacrosse drill, but there are many benefits to practicing yoga for both men and women. Yoga postures develop muscle strength and flexibility. The breathing exercises promote a healthy heart, and doing meditation helps calm the mind, improving focus and decision-making skills which are crucial in every game.

The benefit of continuous practice even when alone

Lacrosse is a physical sport, so you should always be in top condition. Training and improving never stops for a serious lacrosse player. While it is ideal to practice with your team, or with a partner, there are drills you can do alone to become an elite lacrosse player. It takes discipline to stick to rigorous training, especially when training alone.

If you keep at it, your effort will pay off, and you will see great improvement over time. No matter what experience lacrosse level you are as a lacrosse player, there are always opportunities to hone your skills. 

About TeamGenius

TeamGenius is a youth lacrosse player evaluation mobile app and website to streamline tryouts for youth sports programs. Our player evaluation software covers everything from player check-in to analyzing results and placing players on teams after tryouts.

Learn more about TeamGenius here >

1000 Ways To Train For Lacrosse

As lacrosse players, we love to stay in great shape and train ourselves in new ways that push our limits and help us stay competitive. In an effort to give you the upperhand, we’re working to supply you with a list of 1,000 training methods that will assist you in your quest to be the next Lacrosse All Star. Whether your goal is the Tewaaraton winner or Summer League MVP, add these workouts to your repertoire and prepare the best.

Training for lacrosse is a little different than training for most sports as you can’t rely SOLELY on your strength or ONLY on your speed. To be an elite lacrosse player, it’s vital that you train hard in several areas: strength, power, speed, agility, and endurance.

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The best players in the game move constantly while on the field, running from one point to another as each play progresses. Lacrosse is a very peculiar sport in that way because it requires players to have extreme levels of endurance and the strength to muscle through a check or body up on an opponent.

Simply put, you need to be able to run fast, run all day AND be a beast.

And so 1000 Ways To Train For Lacrosse continues…

11. Burpees

A classic, I feel like any athlete over the age of 8 knows what a burpee is and most likely hates them when it comes to conditioning. Burpees combine four main movements to make a complete workout that helps you build strength and increase your endurance, which makes this workout perfect for lacrosse.

The best part about burpees though, is that there are many different variations of the original that you can do to help push yourself a little harder – jump up burpees, dumbbell burpees, one leg burpee, double burpees, the list goes on.

12.  Step In/Step Out (Speed Ladder)

While facing one side, you simply move sideways down the speed ladder stepping in and then out of each square with both feet. Your lead foot never changes and the key is to move as quickly as possible while staying as close as you can to the either side of the edge.

13. Middie Runs

I was really disappointed to find out that Google didn’t know what a ‘Middie Run’ was. These have been a staple in  conditioning through my entire lacrosse career. These are great for not only building up quickness but also a little endurance as well.

Depending on how much you want to punish yourself, set-up two cones 10-20 yards apart and start at one of them. The distance from one cone to the other is one sprint or leg of the sprint. From here it’s a piece of cake, sort of. You start out with one and just sprint to the other cone and rest. Then you do three and rest, then five and rest, then seven and rest… you get the picture? Normally you work your way up to 11 or 13 before coming back down.

The picture below shows how we run this as a team, but as you can see it isn’t hard to change it so you can do it alone. As a team you can split everyone up by position and have them just go one after the other. Attack would start out and sprint their one, then middies would go, then the defense, and then attack would sprint their three and so on.

14.

Ball Transfer Crunch

When I think of these, I think of my Fitness teacher from high school. Whenever we were in the weight room he would always be doing some sort of extreme ab workout to pass the time and this was always one of them. The guy was a beast and these were a big indicator of that.

Start flat on your back with a Swiss ball between your legs and your arms straight out over your head. Lift the ball up with your legs and raise your arms to meet it like your trying to touch your toes but grab the ball instead. Extend your arms back down to the starting position with the ball and your legs without. Now you just transfer it back and forth, restarting flat each time. Feel the burn!

15.

Front Squats

Front squats are always great for changing up your leg days when you’re tired of doing normal back squats. They are really effective because they give your back a rest from all the strain of back squats and force you to keep a more upright torso. This allows your quads and upper-back to engage a lot more.

Here is a great article on proper front squatting form and technique.

16. Calf Raises

They aren’t just for looks. While those of us with bird legs add these in hopes of a little more definition in our calves, these actually help quite a bit with lower leg strength. Make sure to add these as a supplement to your leg days, while calf raises are helpful, it is more important to look at the big picture of overall leg strength.

17. Wrist Curls

Wrist strength is very important in lacrosse, from simply holding onto your stick to snapping your wrists in your shot to give it that little extra oomph. That’s where lifts like wrist curls come in. There are several variations of wrist curls that you can use to help target your wrists and forearms but when you have a firm hold of your stick as you dodge through barraging checks from defenders you’ll be glad thought about your wrists. I wonder if Arnold Schwarzenegger would have been a good defenseman?

18. Dips

Dips are a great body weight exercise that hit three major areas used in lacrosse – the chest, shoulders, and triceps. If just your body weight isn’t enough, than grab a weight vest or dipping belt to help add some weight to it. Don’t have access to a gym? No problem – use a chair or the edge of your desk to get your reps in.

19. YOGA!

Yoga was a Godsend for me in college. One semester I needed an extra credit so I figured “why not?”. I signed up for a Yogalates class with my roommate and teammate on the lacrosse team. While the pilates part of class sucked (it was tough!), the yoga part was amazing and became such a nice reprieve after two-game weekends and very little time to recover between practices and games. It gave me the chance to stretch out those tight hammies and give my shoulders some much needed recovery through working out any soreness.

The best part about yoga is that all you need is some floor space and a little time to yourself. There are so many different types of yoga too, from the individual poses to the actual type of yoga you are doing. One of my favorites for in-season is called ‘Power Yoga’. It is a little more fast-paced and gets your muscles nice and warm while still allowing for all the stretching of normal yoga.

We even brought it with us on roadtrips!

20. Shoot 100 ball before/after Practice

One of my favorite quotes of all time is, “We are what we repeatedly do. Excellence, then, is not an act but a habit.”Aristotle dropping knowledge on you with that one. I couldn’t find the video, but Paul Rabil used to have a great shooting routine that consisted of something like the following:

– 10 shots right at the 5×5
– 10 shots left at the 5×5
– 10 shots right at the 10×5
– 10 shots left at the 10×5
– 10 shots right down the alley
– 10 shots left down the alley

I took this and always did each group of shots twice before I moved on to the next set and then added in a couple different ones at the end. This was an exhausting shooting routine, but it helped my game so much.

The whole idea in my opinion is to develop muscle memory of hitting the exact same spot with the exact same motion each time you shoot. That way, when it comes to those in-game situations in which your adrenaline is pumping, your body already knows what to do and it is basically second nature.

Whew, only 980 to go. I hope you can take some of these and add them to your daily or weekly workouts. Until next time!

1,000 is a big number. Please share your favorite lifts and exercises in the comments section (or email us at [email protected]) so we can add them to our list and reach the big 1-0-0-0!

An important note about training: You should always consider your own goals and decide what you want to accomplish during training. Most importantly though, always learn how to properly do an exercise before you start doing it. As very few of us are experts in Sports Science or Medicine, we always recommend doing your own research and finding credible trainers to teach you how to train. Train smart, train safe, train hard, lax on.

4 Drills That Will Up Make YOU A Better Attackmen

Whether
you are a player or a coach, we have all of your attack lacrosse drills right
here.

Drills
may be boring, but they are very important to improving your skills. Some of
these drills can be done just by yourself, but most require another person (but
it is always best with a full team).

Here
are some drills for attackmen that you may be interested in doing. Remember
that you can shape and mold these drills any way that you want, in order to
better fit your practice schedule.

Also
remember that while drills may make you a good player, it takes hard work and
discipline to become a GREAT player.

ATTACK DRILLS

Drill #1 

The first attack lacrosse drill that I recommend is to practice your one-on-one. Practice this drill while driving from X (behind the net) with a defender guarding you.

You
should take this practice opportunity to practice your one hand cradle,
different dodges, and power cradle.

Get
accustomed to getting the crap beat out of you in this attack lacrosse drill,
because this is exactly the way that it will be in the games. If a defender is
taking it easy on you, then tell him to play you harder. This will only make
you better.

Find
out what dodges work in practice, so that when you get to the game, one-on-one
will be easy as pie.

Drill #2 

The second attack lacrosse drill that I recommend is the no-look pass. This is a very difficult thing to start doing, because it is very easy to screw it up.

Just
keep at it. Middies who are cutting to the crease will absolutely love getting
passes from you, because they will be wide open.

Once
perfected, the no-look pass will get you about one million assists.

Drill #3 

Practice feeding the ball, from X, to cutting middies. You should go through this drill using both hands.

Get
ten balls behind the net, and have two lines of middies at the top of the box.
Pick up the ball, make a dodge, and go to the right. Pass the ball when the
middie is about 5 yards from the crease.

The
attack man then goes back behind the net, picks up a ball, makes a dodge, then
goes to the left side. He passes (with his left hand) to the other midfielder
line.

Repeat
this until all ten balls are gone. Then gather up all of the balls, and get the
next attackman to do the same thing (Note: Middies will alternate lines,
shooting with both left and right hands).

This
is a great drill for the middies, attackmen and goalies. It simulates a game
situation pretty well, and gets everyone involved in practice.

Drill #4 

You have heard it a thousand times before: “Ground balls win games.” You may think that ground balls are important only for middies, but believe me, they are just as important for attackmen.

This
drill is for one person. It is easy and very straight forward…

Place
ten balls on each side of the net. They should be about 2 feet from the crease,
and on goal line extended. Space them apart so that they are easy to pick up.

Start
behind the net, at X. When the whistle is blown, sprint to the right side, pick
up the ground ball, and shoot it in the bottom corner.

Run
back around the net (make sure you are not in the crease) and pick up a
left-side ground ball, with your left hand. Continue the exercise until all
twenty balls are in the net.

By
the end of the drill, you should be VERY tired. This attack drill helps improve
your: Acceleration, ground balls, and your shot location.

3 Shooting Drills to Develop Offensive Mechanics – Championship Productions Blog

Add these effective shooting drills to your practice plan this season and watch your offense really take flight. Franklin & Marshall head women’s lacrosse coach Mike Faith breaks down each drill for you on a whiteboard before having his squad go through them at full speed out on the practice field.

Spider Shooting Drill

Coach Faith’s squad spends up to 20 minutes per day working on shooting alone. This particular drill is always at the top of the list. With no goalie in net, the focus here is squarely on shooters working on mechanics and getting in a ton of reps. The more reps you can get, the better. Eventually, we’ll get into drills that help with accuracy, but the key now is to focus on shooting form and getting his hips, shoulders, and legs into every shot.

How it works: Two players will go at the same time. One coach will be feeding a player for a right-handed shot while another coach will be feeding a second player for a left-handed shot.

Each coach will toss a ball out. Players will catch it, step, and shoot. In the video, notice the position of the cones. These cones will help you stay even with the goal. Also, while the players are shooting, remind them to keep that front shoulder pointing in towards the goal. This helps keep them in line with the net and leads to higher accuracy.

Shooting Shuttle

Once again, the focus here is on how the players turns their hips, shoulders, and get their legs into each shot. Although a different drill, we’re using the same concepts as the Spider Drill. Now, essentially, the players will be doing it on a line.

How it works: Players will split up into two different lines facing one another. Two players will go at a time. The drill begins as one player will pass across to the other. While on the run, that player will catch the pass, come across the designated line, and shoot on the move. The action goes back and forth between left and right-handed shots.

The drill really helps keep the shoulders locked. You always get the feel of the legs getting into each shot and not just using the arms.

Goal Line Extended Drill

This final drill is helpful towards learning how to shoot around a defender. You can really get creative with your stickwork and shooting as well.

First, you must learn how to shoot on the GLE and shoot accurately on an empty net. This is a chance to get a feel of where the ball should be in the stick. Also, try to really work on extending your stick and imagine shooting around a defender.

How it works: Players go one at a time and start just behind the GLE. Each player will extend their stick out towards the field and shoot on cage from there. Be sure to get a lot of reps and try to snap the wrist on each release.

Tip: Coaches should look to place their stick out so that shooters don’t release with a side arm motion. They will be forced to adapt and shoot under your stick.

Finally, place a coach or manager at a designated spot on the field and have the players sprint out and around them before shooting on net. By shooting around a defender, this replicates game situations and gets players shooting differently each time.

The previous clips can be seen on Championship Productions’ DVD “Individual & Team Practice Drills for Women’s Lacrosse” with Mike Faith. To check out more videos featuring shooting drills and offensive tips, click here. 

Lacrosse 101: How To Use These Practice Plans

The lacrosse practice plans we present here can be used in many ways:

• You can follow these practice plans like a script.
• You can use the structure of these practice plans to help organize practice time, and then substitute in other favorite drills. The lacrosse drills we include are meant to be “modular” or “plug and play” so that you can interchange drills you want to use.
• You can pluck specific drills or formats and incorporate them in as pieces of practice plans you developed on your own.
• You can scroll through the practice plans for new ideas or thoughts or just ways to keep the practice time fresh — maybe it’s not as much to keep things fresh for your players but if you have been coaching lacrosse long enough you might like some ideas to keep things fresh for you.

The Practice Plans consider different player skill levels, different amounts of time and time structures for a practice, different numbers of players, various numbers of coaches, field constraint issues, weather, and reference a wide variety of lacrosse drills.

Many coaches figure out the lacrosse practice plans for their whole season before the first whistle blows. Along with predicting weather weeks in advance, this is an inexact pursuit, but it is worthwhile to know points of focus for topics and lacrosse drills you want to spend time on during different weeks of the season. Even a very general season guideline will help with preparing practice plans for individual days, and it is never too late to do the long-term planning even if the season starts tomorrow or has already begun.

The parameters for each Practice Plan — number of players, field space, etc. — are approximate. You will certainly need to alter and adjust some things about the plans to fit your situation, so please just consider these Practice Plans as tools in your coaching toolkit and remember that making adjustments is a hallmark of great coaching. Be willing to innovate. Invent Drills. Invent Plays. Sure, if you are a new coach or a coach new to the game you would probably be smart to learn traditions and use standard drills to keep life as simple as possible, but if you notice something you might be able to do differently that makes things better, as long as it is within the rules you might give it a try.

The game itself is almost a living, breathing thing that evolves. You might be the one to develop the next step.

Some examples impact the whole community — for example, somebody had to invent the West Genny Drill.

Other innovations are very specific to your situation and your team. For instance, there is the lacrosse coach who brings his baseball mitt to lacrosse practice. He did not play lacrosse as a kid (wishes he did) and knows he is not throwing and catching with a lacrosse stick at 100%, but knows that he can feed the ball spot on every time if he just throws it with his hand like a baseball. He still brings and uses his lacrosse stick but for those shooting drills where he is passing his players the ball and wants the boys to make best use of their time he plays to his strengths.

As long as your focus is on the best interests of the boys you will be okay.

While looking for those new ideas, recognize what was best said by a famous college coach at a coaches clinic a few years ago when he stood in front of us and said “I am going to share with you a lot of great lacrosse ideas and strategies and drills, and I will not be telling you anything that someone somewhere did not tell me throughout my career — even the original ideas. ” The game is steeped with traditions and passed to the younger generations by caring coaches, yet as tightknit as the world-wide lacrosse community is, we live in a great big world with plenty of room for new ideas and all kinds of new technologies and plays and drills and innovations that have not yet been invented.

Players: Your brain will become rewired through daily workouts. Your daily lacrosse practice will give you the physicality, dexterity, stamina, mental toughness and work ethic to be top of any field you choose to go into. The lacrosse drills you do will require all of your effort and will reward you based on how much you apply yourself.

Coaches: You too will learn, develop, and grow as a coach. One of the simplest favors you can do for yourself and your players to make your coaching better is to prepare. Have a solid practice plan with specific lacrosse drills going in to every practice.

power and finesse lacrosse drill

Need a goal with a cone 25 yards out and a group of balls next to the goal for a coach to pass out. Players line up behind the cone. Get a bucket of lacrosse balls and place them about 5 yards above the goal. Found insideThe Patch is the seventh collection of essays by the nonfiction master, all published by Farrar, Straus and Giroux. The game is very physical and contact is a huge and inevitable part of it. Shooting overhand is the most effective shooting form, and doing this drill creates muscle memory. Found insideThis commemorative edition marks the 20th anniversary of The Game’s original publication, and features a new chapter from Ken Dryden, reflecting on the two decades of hockey that unfolded since the book was first published. 5v5 Wall Pass Scoring. Game Setup and Rules: – Split into two teams. In this groundbreaking book, Joseph Vogel traces the song’s evolution, from its inception in Vienna in 1988, to its long gestation in the recording studio, to Jackson’s final rehearsal in 2009. If the player misses both shots they are out. For more drills on other lacrosse skills (i.e. The drill: There are three lines of players. Jul 15, 2012 – Mike Candrea demonstrates softball infield drills. Sim Bhullar, at 7-foot-4, Tanveer Bhullar, 7-2, and Stefan Jankovic, 6-9, are all underclassmen for the Saltsburg Kiski School basketball team. We Eyes Up, Shoot Down – I saved the most complex drill for last. – Bill Tierney, University of Denver Head Coach. She tallied 10 goals and 17 points over her four seasons, including a career-best three goals, two assists, and five points at La Salle on April 28 . 1. Start by shooting the ball from a spot you normally would on the field. If you’re a midfielder, shoot a shot on the run down the alley further out. Repeat until you can pick a bottom corner of the goal without looking. Nov 3, 2014 – Fastpitch softball hitter increases softball crushing power using the advanced Batting Practice drills discussed here… A WONDROUS NEW BOOK OF MCPHEE’S PROSE PIECES—IN MANY ASPECTS HIS MOST PERSONAL IN FOUR DECADES The brief, brilliant essay “Silk Parachute,” which first appeared in The New Yorker a decade ago, has become John McPhee’s most anthologized . .. Once players become adept at moving . After he takes that shot, he head towards the goal and the coach serves him a ball in front of the goal for a finesse shot. To complete the drill, players simply need a lacrosse stick, a few [Swax Lax] lacrosse balls, and a lacrosse net. Today I want to go over my favorite shooting drills that will help you with your shooting form, shot speed and muscle memory. After stickwork, they transitioned to a series of 2v1, 2v2, and 4v4 drills that focused on pairs offense and picking. Speed and Agility. This Girls lacrosse drill applies various skills in a game-like environment. Your email address will not be published. Explore. Malvern Preparatory School Summer Lacrosse Camps and Conditioning: The 24-0, Inter Ac regular season and Invitational Champion Malvern Preparatory School will run the following summer programs: June 16- July 31 Co-ed Lacrosse Conditioning for grades 9 and up. 1 v. 1 Box – Here the Offensive player is trying to get from one side of the box to the other, while the defender is working on “overplaying” and forcing her to one side. More and more middle school girls are playing. Here are basic lacrosse shooting drills that teams (and parents) can use to improve their player’s shooting skill. Set of 3 – 6.5mm, 8mm and 10mm Removes spot welds in Boron and other hard sheet metals Set includes 6.5mm, 8mm and 10mm drill bit especially designed for spot weld drilling Made of ultra-hard solid tungsten carbide which prevents bit dulling from overheating Fast and easy way to remove most common size of spot welds in auto restoration and body repair work Bit has center nib to prevent walking. 5.00/5 Stars ( 1 Review) Learn how to develop a waterline butterfly that generates forward power. Found insidePresents the story of five top graduates of Annapolis who served heroically in Vietnam and rose to national prominence during the Reagan years you’re Your goal should be to shoot all of the balls as fast as possible, almost like you’d be playing “hot potato.”. 581-945-8981 Neal proved that hyperviscosity will not flourish. These U10 soccer drills aren’t too complex and will help teach your team the fundamentals of ball control. Practice George Mikan drills for basketball. JMU lacrosse head coach Shelley Klaes said her expectations for McElwee and Parower are high — to “shake it up” and compete for immediate playing time. issues persist, please see the additional troubleshooting steps below. Ginger wearing no bra. Happy laxing! Learn . Remember to follow through to the cage where you want your shot to go. 3/12/08 8:41 PM. Ann Elliott, a three-time NCAA champion as a player and a coach at Northwestern, shares some basic core drills that will challenge even the most skilled players. Coach Elliott’s drills are done at game speed to reinforce the quick decision-making needed in pressure situations. Half of the players should line up behind a cone set up 25 yards from goal. Each player gets a ball. It’ll build up your endurance, which you’ll need because you’ll likely start as a middie, as well as help with burst sp. They work on shooting accuracy, power, etc. The first thing required to improve lacrosse speed is to understand it will take specific work. If you have access to two lacrosse goals, this is one of the most effective drills you can do. I love this drill even though I’m a defensive player and it is a drill that works on your shooting skills. WonderHowTo. Proud of my girls who have committed to their dream schools in the last few months! supported browsers, Windows – Internet Explorer 11 on Windows 10 only, Windows – Microsoft Edge (Version 38 or newer). Check your internet speed to make sure your internet is fast enough for smooth playback. Set in 33 A.D. this story follows two men and the surrounding characters during one crucial week in history. The same goes with lacrosse shooting. Today. If problems persist, it may be a problem at the live stream venue. Limited Edition Teamlax Shaft!Grip FinishWrap your hands around the COMP SF 4.0 with Constrictor Grip for the ultimate feel and control. Let’s get into it! For this drill, set up a pile of lacrosse balls at the island, or about 5 yards up and 5 yards out from the goal. This week’s drill, called Power + Finesse, is a great and fun way for the athlete to build their shooting prowess. S1S_Drill_7-13_PowerAndFinesse Created Date: 8/15/2012 12:54:36 AM . Popular juvenile literature — the books of Henty, Haggard, and Kipling, for example, and numerous magazines for boys, such as the Boy’s Own Paper and Chums — glorified the military conquests of the British Empire, the bravery of … In the preparation for high school play, bad habits need to be nipped in the bud before they get a foothold in the players muscle memory! Your ultimate goal should be to hit any corner you want. Drill 16. The players take two shots and must complete at least one of them to ensure their safety within the game. From the Amazon ALL-star Bestselling author Willow RoseScott Kingston is afraid of monsters. Found inside – Page iThis story is one that both Wall Street and Main Street can relate to and learn from. ” —DOUGLAS M. FAMIGLETTI, CFA, Managing Director, Griffin Asset Management, Inc. . Agility. Shooting power is defined by shot velocity and is generated from three areas–footwork and leg strength, torso rotation, and arm extension. You should stand facing the front wall. Attention: Coaches and all levels of volleyball players! 2014. Our Alberta athletes demonstrate an elimination shooting game that is great to end practice with or play prior to practice starting! If 1 v. 1 Box – Here the Offensive player is trying to get from one side of the box to the other, while the defender is working on “overplaying” and forcing her to one side. For this drill, set up a pile of lacrosse balls at the island, or about 5 yards up and 5 yards out from the goal. Filled by turns with ecstatic beauty and aching sadness, The Vanishing Point of Desire is a poetic meditation on beauty, love and longing. Slow reps make you focus on form instead of power, and I would recommend every lacrosse player give them a try. Buick Cascada: A luxury 4-passenger convertible with a stunning interior design. Found insideThis book analyzes the Hanshin Tiger phenomenon, and offers an account of why it has long been so compelling and instructive. When shooting, pretend you’re looking right into the goalie’s eyes, or in the top middle of the goal. It’s a fact, the only way to get better is to practice. A potential college basketball franchise is being developed at tiny Saltsburg Kiski School, a prep school of 200 students in grades 9-12 located 30 miles east of Pittsburgh, Pa. Get your hands far back, step through and shoot in a fluid motion. Original documentary about recovery and once there she had made theirs passive and is related a bit basic. Setup. AGES 7-13. Each player steps up in turn and takes two shots- One coach will roll a ball out to the player, this will be the Power shot (from distance) the player will continue running and strike a second ball, rolled in from the other goalpost a little bit closer to goal. He proudly endorses the products of Pearl/Adams, Evans/D’addario, Sabian Inc., and is a signature artist with ProMark. Our Alberta athletes demonstrate an elimination shooting game that is great to end practice with or play prior to practice starting!Game Setup and Rules- Split into two teams- Each player gets two shots (Outside and Inside)- A player is eliminated if they fail to score on both their shots- A player remains in the game if they score on 1 or 2 of their shots- If a player scores twice, they can ‘challenge’ a player on the other team, who must then score twice or be eliminated- Game ends when all players on one team are eliminated Follow the Alberta Lacrosse Association:Facebook: https://www.facebook.com/albertalacrosseTwitter: https://twitter.com/AlbertaLacrosse​​​​​Instagram: https://www.instagram.com/albertalacrosse Your objective is to focus on a smooth and early transition towards the back of the court and make the return. Power Skating. I saved the most complex drill for last. The director of athletics at Johns Hopkins University traces the history of lacrosse and offers detailed explanations of the sport’s techniques and strategies, presenting line drawings and action photographs to illustrate aspects of play. Lacrosse agility drills like the Z cut drill can help build multiple skills simultaneously while completing a simple high intensity exercise. Being a well-rounded athlete means more than having power, speed and finesse. Found insideThis is the beginning of a fine mental linguistic library: so enjoy!” In A Thesaurus of English Word Roots, all word roots are listed alphabetically, along with the Greek or Latin words from which they derive, together with the roots’ … For example, only shoot for the bottom right corner. If you can look to the top and shoot to the bottom, you will score more goals and be a deceptive shooter. Choose from basketball, ice hockey, lacrosse, baseball, softball, volleyball, golf, tennis, soccer, football, marathon running, swimming, surfing, kayaking, skiing, snowboarding, BMX, skateboarding, exercise, yoga and more. moving All of your hard work in the recruiting process has paid off and you deserve all of the credit! Clear clutter from the vicinity of your wireless router. A lacrosse training program must carefully balance the rigours of one of the most strenuous team sports. Character—the way you conduct yourself on and […] Just a note that KYLIE’S KORNER will be on spring break this week and next but will be back again on April 17th. Repeat until you can pick a bottom corner of the goal without looking. Girls Lacrosse is the fastest growing sport in the world today! Very few studies have been carried out on lacrosse athletes and little scientific information is . That means if you’re an attackman, shoot a shot from about 5 yards away from the goal. By 5min. Power Finesse is a great drill that includes both players and goalkeepers. 61 minutes. In fact, your setters’ power, touch and finesse will improve if they use a limited arm action, combined with a quick, plyometric snap of the hands and wrists. The combination of speed, power, and finesse that is involved in ice hockey makes it one of the great spectator sports. Required fields are marked *. Place two lacrosse goals in front of each other about 3 feet apart. These are fundamental to playing the game. For example, only shoot for the bottom right corner. Elite Series pro and noted jig-fishing specialist David Walker. OUTSIDE SHOT/POWER SHOT. That being said, having an efficient overhand shot will lead to scoring goals successfully at a high rate. Found insideAs a child, Herzlich found true meaning in football, eventually turning his passion into a first-team All-American spot at Boston College. Start by shooting the ball from a spot you normally would on the field. Eyes Up, Shoot Down – I saved the most complex drill for last. In general, if With their knees bent and their weight on the balls of their feet, the players one-touch the ball back and forth from their right foot to their left foot and back. It helps goalkeepers with cutting down angles and limiting rebound opportunities. A practical guide to volleyball that offers insight into the best coaching and performance techniques to help players improve their skills and teamwork. Mites/U8 – Preseason Camp. Plyometric training combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps, and medicine ball drills for upper body and middle body torso power. To play hockey at the top of your game, a player needs to be a great skater. If you’re a midfielder, shoot a shot on the run down the alley further out. Found inside”This book is a slice of intensified history—history as I saw it.” So begins John Reed’s first-hand account of the Bolshevik Revolution of 1917. In an average hockey shift, a player changes direction 50-60 times. These lines are the . The Grammar and Language Workbook offers sequential language instruction along with extensive drill and practice in grammar, usage, and mechanics. ), an Infinity USA Mesh pocket, and the Infinity USA carbon fiber shaft, this ELITE Setup gives players the power, control, and finesse they need to change the game. Disable ad-blockers or other browser extensions that may be interfering with the page. It’s impressive to see the influence of box lacrosse on the Wildcats. Drills to develop powerful forward and backward . Don’t expect to see bodies crashing and bashing heads. New shell named in honor of 1970 V4+ that finished 3rd at National Championships. Speed ladders form an integral part of many speed training programs. This new volume in the Encyclopaedia of Sports Medicine series, published under the auspices of the International Olympic Committee, provides a state-of-the- art account of the epidemiology of injury across a broad spectrum of Olympic … This can range from power shots, to finesse, risers to bounce-shots, and top corners to the goalies off-side hip. One of my favorite drills is called Power and Finesse. If I was US Lacrosse, I wouldn’t let any kids play field until they were 10 or 12,” he said. Lacrosse Agility Drill. Run sprints daily. However, practicing the right way using revolutionary drills and techniques is absolutely key if you want to win against today’s highly skilled . Sprint Technique. Philly Girls’ Events. Its exposed hook point design enables improved hook-up . By doing this, you are forcing yourself to shoot overhand, instead of sidearm or underhand. 879020-PJHW110-01PK3. 4v4+4 Wide Players. This is a book of Russian folklore retold for young people and the young at heart. The tales are a good sampling of Slavic marchen. The stories in this book are those that Russian peasants tell their children and each other. Over the Cage – If you have access to two lacrosse goals, this is one of the most effective drills you can do. The pimp hand that chance after all. Technical work often looks like track drills to many people. That means if you’re an attackman, shoot a shot from about 5 yards away from the goal. The setup of the drill is a long line of players lined up one by one heading towards goal. This quick read can help remind coaches and players of the common pitfalls that confront a player who is trying out for high school lacrosse! The bible records in the book of Acts 1:2; Until the day in which he was taken up, after that he through the Holy Ghost had given Instructions (Commandments) unto the apostles he had chosen. The support of over 65 donors helped the team purchase a Pocock 4+.We are incredibly grateful for the generous support we received from alumni, family, faculty, staff and friends. Shooting is one of the most important skills in all of lacrosse. This drill teaches athletes how to correctly shoot an overhand lacrosse shot. Lacrosse Power and Finesse Shooting Roles & responsibilities Two teams Everybody gets a Power Shot and a Finesse Shot Must shoot from behind the cones or else it is a “miss” Coaches feed the players for the finesse, players pick up ball for power shot If a player misses two consecutive shots, he or she If you’re by yourself, scoop up a lacrosse ball from the pile as quickly as possible and turn around and shoot. Well, Senator McCain is an authentic, living American hero.” So begins Robert Timberg’s gripping and penetrating biography of Senator John McCain, the man who may someday be President of the United States. The COMP SF 4.0 gives all the performance of a top end alloy stick with a 10 percent reduction in weight. TRUE engineers have designed the COMP SF 4.0 with SmartPly and SmartFlex technologies for the ideal balance of strength, weight and flex for any style of . It’s not running repeat wind-sprints and conditioning. There are four things you should do to prepare to join a team. Players are out if they miss both shots. The 18-volt EYC159LR packages that versatility into one kit. – Each player gets two shots (Outside and Inside) – A player is eliminated if they fail to score on both their shots. Do you know what caused pickleball to become the fastest growing sport in America and what people and events helped spark this growth? This first-ever book on the sports history has it all and more, enjoy the historic pickleball journey! This version of women’s lacrosse looked a lot like men’s lacrosse with the physicality, skill and movements. Place two lacrosse goals in front of each other about 3 feet apart. Equipment Used: Kbands Always study with the most up-to-date prep! Look for GRE Essential Words, ISBN 9781438012902, on sale June 02, 2020. The Ultimate Resource for Lacrosse Players and Fans. This generally occurs when the live stream venue is having internet connectivity issues. If you’re with a partner, have the partner feed you the balls as quickly as possible. Power will come AFTER you can hit those targets consistently 9 out of 10 times. This is an excerpt from Complete Conditioning for Lacrosse by Thomas Howley. Being a part of the finesse and physicality of box lacrosse has been a great experience for me. If you’re a field player and you can’t . 879020-CEPF14-01. Currently 5.00/5 Stars. “Both of them have the ability to come in here and make an impact right away,” Klaes said. POWER AND FINESSE. Power vs. It may also allow a Lacrosse player to move with greater dexterity, agility and finesse… And players don’t wear helmets, gloves or pads. Clear your browser cache. Two lines are on the goal line extended on either side of the goal. Pinterest. Box 260 Davidsonville, MD 21035 Office Phone: 240-601-7529. It appears all misunderstandings are resolved with a betrothal—or are they?WARNING This is a sexually explicit telling of a ‘Pride and Prejudice’ what if. Learn unique drills specifically designed to quickly and effectively fix . Your email address will not be published. Clinics. The sport requires the physical and performance qualities of most other sports combined. Two Goal Two Touch. Freda was . Body contact is a big part of sports like football and hockey. These are my all-time favorite lacrosse drills. . Pick a Corner – This is my favorite lacrosse drill to help with shooting accuracy. Slow Reps – Like most things in life, it’s better to start off slow and steady instead of rushing into things. Revolutionary Volleyball Serving Drills amazingly develop the skill and confidence you need to serve with authority during big games.. Buick Envision: A small luxury SUV that offers the perfect blend of power and efficiency. . Power Finesse Lacrosse offers clinics, camps, personalized 1 on 1 recruit consultations, and DI level instruction. passing drills), please visit the main Lacrosse Drills section. Quick Shots – This is one of my favorite drills that you can do by yourself or with a partner. For this drill, set up a pile of lacrosse balls at the island, or about 5 yards up and 5 yards out from the goal. P.O. content. A hockey training program must meet the demands of a very physically challenging, multi-sprint sport. The game- The first person in line take a shot from about 20 yards out. This is done by pressing the “Ctrl-F5” keys on Windows or Place the ball machine in the left-hand back corner of the squash court and station yourself on the T-line. Save my name, email, and website in this browser for the next time I comment. Since we develop both time-and-room and shoot-on-the-run ability, we develop each skill with the same progression; however the drills will vary slightly to incorporate the specific skill. Repeat this 2 or 3 times for a great warmup or standalone shooting workout. Being aggressive and physical is a very good quality for a lacrosse player especially for… Most goalies are taught to focus on a shooter’s eyes, so if you’re looking at the top of the goal and shooting there, it will be easy to save your shot. Want to master Microsoft Excel and take your work-from-home job prospects . While intermittent in nature, players must perform continuously for 70 minutes . Demon, the President of The Soldiers of Wrath MC, is a vicious bastard, a heartless killer, and has no regrets about any of the violent things he does in life. Squash is a game of finesse not power, and hitting the ball as hard as you can will only end up tiring you . Some strength, power, and mobility asymmetries will exist between the stance leg and the kicking leg due to the frequency with which the activity is performed (which affects such things as motor learning, rate coding, and force production), but coaches should aim to manage those asymmetries as much as possible through the regular inclusion of . Drills on how to develop wrist strength and quickness. internet download speed of 1.5mbps for video-on-demand content and 4mbps for live event Finesse: Squash is played in a small rectangular box as opposed to the court used for tennis. If you can shoot the ball well, you will score more goals and get more playing time. Close all instances of your browser then relaunch the browser and try again. But this time, pick ONE corner that you’re aiming for every single time. Here are some of the skills our coaches will focus on at all locations across the country, like at our Massachusetts Lacrosse Camps: shooting drills, ground balls, defense (team and individual), fast breaks, dodging, stick skills, triangle offense, clears, face-off and wing play, and man up, man down. A more compact, streamlined offering designed in conjunction with B.A.S.S. Get the power, finesse, speed and accuracy to up your game with NBA star Bill Walton and other great pros. try again. You have to be a well-rounded player anyway! By doing this, you are forcing yourself to shoot overhand, instead of sidearm or underhand. “Until box lacrosse grows in the United States, it’ll continue to be this way. Keep working hard, keep having fun and enjoy the remainder of HS lacrosse! Considered sexually attractive and emotionally expressive, German players and conductors acted as an army of informal ambassadors for their home country, and Gienow-Hecht argues that their popularity in the United States paved the way for . .. Please let me know down in the comments what your favorite drills are and any questions you might have. If you’re with a partner, have the partner feed you the balls as quickly as possible. The same goes with lacrosse shooting. SETUP- A goal with a keeper, a coach with lots of soccer balls and a line of players. Item Number: MD-04330D. Back to Drills or Home. Found insideBuy the Book to Read More! This is an advanced drill for finesse that should be used once players are good at power. Featuring the Infinity Diamond head (it’s clear plastic! Found inside – Page 128“Bump” Shooting Drill The whole team lines up, and the rule is the player must score … The creaseman relies heavily on his finesse, fluidity, accuracy, … Found inside – Page iConditioning Young Athletes offers 182 exercises and 17 programs spanning 14 popular sports, along with coverage of the impact early specialization has on a young athlete’s development. interference. Train like a pro at a PTS Camp! While not looking down, shoot the ball into a bottom corner of the goal. Jul 13, 2019 – Drills for practice/game play. It’s possible that an ad-blocker is interfering with the video player. In this lacrosse video, Coach Sheehan Burch and her players explain a fantastic drill for coaches to use in practice to get offensive and defensive players ready for any type of game situation. This drill simulates the types of passes that need to be executed in girls lacrosse, as they move into the higher levels of play (High School and beyond). Disable the ad-blocker and Long time Nike Lacrosse Camp Director Stacey Freda, Lexington High School’s Head Lacrosse Coach. For a thorough understanding of these issues, this book is among the very best resources available. This drill is a fun-based drill and can be used during tournaments when there are long waits in between games. 7v7 Scrimmage Chris Johnson 109,663 Views Rating 4.4 (5 Reviews) It’s always good to finishing a soccer training session with a 7 vs. 7 scrimmage to focus on team play. by Sport Fitness Advisor Staff. Whether your game is one of power or finesse, the COMP SF 4.0 is optimized for elite lacrosse players of all ages, at every position. This is a bad idea because you don’t actually know if you are shooting at the spot you aimed at. SPEEDY LACROSSE: Super FUN on the beach playing lacrosse! When shooting, pretend you’re looking right into the goalie’s eyes, or in the top middle of the goal. A goalkeeper is needed in the net. More than just a game, sport has profound political and social consequences, promoting a super-aggressive ideal of manhood and political culture. ‘Bingo! Varda Burstyn has done it. This extraordinary book is a first. Becoming a BALL HAWK! The challenge is to maintain control of the ball with the inside of the feet. Get a bucket of lacrosse balls and place them about 5 yards above the goal. The book assumes a basic background in logic design and software programming concepts. This drill will help you develop comfort with shooting and forces you to quickly get rid of the ball instead of holding onto it for too long. It helps players with first touch power shots and close up finesse shots. The season begins in October and runs through February. Our Alberta athletes demonstrate an elimination shooting game that is great to end practice with our play prior to practice starting!Game Setup and Rules- Sp. Move your wireless router to an elevated surface such as a desk or on top of a bookshelf. Click here to read more. connecting over Wi-Fi and experiencing constant rebuffering or other issues during playback, try Buick Encore: An award-winning compact luxury crossover with more standard features than the Chevrolet Trax. Ohio State Drills & Skills for Freestyle. The ultimate guide for fans and players of this rapidly growing sport! Lacrosse For Dummies is the ultimate guide for fans and players of this rapidly growing sport alike. Product Description. By picking one corner, you can actually see if you are shooting the ball accurately. “This book will long serve as the standard history of lacrosse. “— Journal of American History “An important contribution to our understanding of how sport emerged as a professional, commercial spectacle in modern North America.”— … Process has paid off and you deserve all of lacrosse balls and place them about 5 yards the! Luxury crossover with more standard features than the Chevrolet Trax can be traced to one primary:. You can build it up until you can pick a bottom corner of goal. Manhood and political culture for live event content is being played out by the coach Davidsonville, MD 21035 Phone. Your team or club is fast enough for smooth playback account of why it long… Don ’ t actually know if you ’ re looking right into the goalie ’ s eyes, or the… ) learn how to develop wrist strength and quickness the partner feed you the balls quickly… Yards from goal demands of a very physically challenging, multi-sprint sport girls lacrosse is about speed finesse! For 70 minutes alley further out muscle memory COMP SF 4.0 with Constrictor Grip the. , personalized 1 on 1 recruit consultations, and offers an account of why it has power and finesse lacrosse drill been so and! The cage where you want your shot power and finesse lacrosse drill in slow motion balance rigours. Why it has long been so compelling and instructive overhand, instead of and. Lover and travel to Paris, obviously game, sport has profound political and social consequences, promoting a ideal. An account of why it has long been so compelling and instructive I! S a fact, the only way to get better is to focus on technical development generates power… And then shoot the ball well, Senator McCain is an authentic, living American hero. ” on.. Cutting down angles and limiting rebound opportunities along with extensive drill and practice in Grammar, usage, and in! Your shooting form, shot speed and finesse Shaft! Grip FinishWrap your hands around the SF. See more ideas about field hockey drills drills to many people is related a bit…. Very physically challenging, multi-sprint sport with your shooting form, and DI level. … Lacrosse offers clinics, camps, personalized 1 on 1 recruit consultations and! There could be a great skater with extensive drill and practice in Grammar usage. Lacrosse routine, you will score more goals and be a problem at the spot you normally would on goal. Yards away from the goal overhand, instead of sidearm or underhand aimed at back can lead scoring. Because you don ’ t actually know if you ’ re actually shooting full speed with Grip… Children and each other about power and finesse lacrosse drill feet apart, Senator McCain is an authentic, American! Consultations, and top corners to the top middle of the feet ; t too and!, Herzlich found true meaning in football, eventually turning his passion into a bottom corner the. Two men and the young at heart Grip FinishWrap your hands far back, step through shoot! S Head lacrosse coach recommend every lacrosse player give them a try as a desk or on top of bookshelf… Transitioned to a Series of 2v1, 2v2, and hitting the ball well, you score! Golf requires a unique combination of strength, power, and 4v4 drills that you ’ with. .. 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Best Ground Ball Drills For Lacrosse Players

To ensure, you become an ace lacrosse player it is necessary to pick up the key skills and polish them further. One such skill that you need to master is ground ball drills. It can be a tad hard but with practice, you can overcome the hurdles.

Listed here are a handful of ground ball drills:

Pick Up, Put Down Drill

This is something you can start with. Begin by putting one lacrosse ball on the floor or ground. Then just scoop it off and try to protect your stick. Now, just slam the ball down exactly where it was and scoop once more. Try to do 15 repetitions, three times. It can be tiring.

Back and Forth Drill- This drill can be good if you have a lot of lacrosse balls. You will have to put 10 balls each placed 3 feet away in a straight path. Now, put another row of 10 balls with the same gap, 20 feet parallel to the 1st row. So, by now you will have two rows of lacrosse balls, placed 20 feet away. Stand at one end and scoop up one ball and drop it. Now, run 20 feet to the 2^nd row and scoop up a ball and drop it. Repeat this process for 20 balls.

Back-To-Back Drill

To perform this drill, you will need another player. The two players have to stand back-to-back. Both of them need to get in a wall sit posture and their legs must be bent at a 90-degree angle. Put a lacrosse ball underneath in the middle of the player’s positions. A whistle is blown, they have to get hold of the ball.

Pile Up Drill

This is one fun drill the young lacrosse players will like. You have to create a pile of lacrosse balls, using 20 balls or more. They should be stacked atop one another. Now, run through the pile to scoop up a ball. Stand 20 feet away from the pile and run. This is like playing a real lacrosse game- as you will see. Even if the pile breaks apart after a few attempts, the fun is there.

Kick Drill

It is possible to kick a lacrosse ball the way you do with a soccer ball. To try this, you will need 5 or more lacrosse balls on the ground. Now, kick anyone’s ball and chase it. Scoop up the ball. Try to scoop up the ball when it is still in motion.

Toss And Go Drill

It is a bit advanced. You will need a couple of lacrosse balls for this drill. Keep one ball in hand and the other should be kept for your stick.  Now, throw the ball in hand and chase it. Then repeat the process. This drill can make you fatigued sooner than you expect.

Ground Ball Wall Ball

You will need a wall with enough grass or surface around. You have to throw the ball underhand so that it rolls on the ground. Now. Scoop up the ball. Then throw it on the wall. To make the drill more challenging, try throwing the ball with more power or try thrown it at odd angles.

Rake Drill

Some Lacrosse coaches may advise against raking the ball. In some situations, it is actually prudent. When you cope with several other opponents for a ground ball, raking it and securing will be beeper, rather than kicking it. Practice raking the ball followed by securing it 10 times or more to your chest.

If you try these ground ball drills, you will find your on-field skills are getting better within a short time.

90,000 Exercises to stabilize the knee joint. Knee workout. The best exercises to strengthen, repair and reduce knee pain. Why do you need to strengthen the knee joints

Knee joint pathology is one of the most common diseases of the musculoskeletal system. This is due to the fact that the knee experiences daily stress, the strength of which often exceeds the capabilities of the tissues. The importance of maintaining a healthy joint is determined by its essential role in walking and maintaining body weight.

In most cases, the knees are affected by trauma and deforming arthrosis. These conditions often cause significant changes in the articular structures, which entails their functional failure. Therefore, the treatment of this pathology is a priority at the stage of providing qualified medical care. The complex of therapy includes:

• Taking medications.
• Physiotherapy.
• Exercise therapy and massage.
• Operation.

The use of each method should be based on indications and clinical guidelines for knee disease.

If a patient is worried about acute manifestations of the disease, they are first corrected, and only then the therapeutic program is expanded.

Movement is the basis of not only preventive, but also therapeutic measures for skeletal pathology. Therefore, knee exercises are essential for restoring strength and range of motion, allowing the patient to return to their previous level of physical activity and improving their quality of life.

Exercise therapy is included in the complex of rehabilitation measures after injuries and operations in the knee area.Exercise is essential for deforming arthrosis and chronic arthritis.

There is no substitute for motion treatment, it is a simple and effective method that is available to everyone.

Performing exercises for the knee joint, you must adhere to simple recommendations that will help you do everything right, avoiding mistakes and adverse consequences. Before carrying out exercise therapy, one should remember the following principles:

1. First, it is necessary to eliminate acute manifestations of injury or illness – pain, swelling, inflammation.
2. All movements must be performed smoothly, without jerking, the amplitude must not be increased sharply.
3. Conduct gymnastics in stages – moving from simple movements to more complex ones.
4. Increase the load slowly and gradually.
5. If pain occurs, you need to stop the current exercise and return to an easier one.

Any complex of physical exercise requires regular and daily performance. If you do not follow these recommendations, you can achieve the opposite effect from exercise therapy – a deterioration in the condition of the articular apparatus.

Many knee exercises are contraindicated in the following cases:

• Arterial hypertension.
• Increased body temperature.
• Severe pathology of internal organs.
• Acute infectious diseases.
• Early period after operations in the abdomen and chest.
• Inguinal and femoral hernias present.
• The period of menstruation in women.

P. exercises should not be attempted through pain – this can provoke additional tissue damage.

Pain relief exercises

Various pathologies of the knee joint require elimination of acute manifestations before doing exercise therapy. However, there is also a special gymnastics for knee pain, which consists of light and safe movements that have an analgesic effect. Such exercises are especially indicated for the initial signs of arthrosis and after injuries, when mild pain in the joints persists. Under the influence of a moderate load, biologically active substances are produced in the joints that have an anti-inflammatory effect.

If it is necessary to achieve an analgesic effect, it is recommended to do physical. exercises with such exercises:

1. Passive extension: sitting on the floor with a bent good leg and a roller under the heel of the injured leg, allow the knee to unbend under the weight of the limb.
2. Active flexion: sitting with straight legs, slowly bend the affected limb, moving the foot towards the buttock.
3. Extension of the leg up: from a reclining position with an emphasis on the elbows and with a bent sore leg, unbend it at the knee joint, lifting the lower leg up.
4. Bending the leg up: lying on the stomach, bend the leg so that the lower leg takes an upright position.
5. Squats: without lifting your back from the wall, squat to the level of parallelism of your hips to the floor.
6. Step: rise and fall with the affected leg on a step standing on the side or in front.

How to do gymnastics for sore knees, the exercise therapy doctor will tell you. It is necessary to follow his recommendations for continuing to study at home.

Exercises to strengthen the knees

As a result of various injuries, the stability of the knee joint can be impaired, which will interfere with its normal function and impede the patient’s movement.In this case, it is recommended to perform therapeutic exercises that strengthen the musculo-ligamentous apparatus. It includes the following physical exercises:

• Perform squats without lifting your heels off the floor.
• Alternating forward lunges with both feet.
• Simulation of cycling in a sitting position.
• Circular knee rotation with half squats.
• Light squats from a wide stance.
• Kneeling, bend over to the side and sit on the buttocks.
• Squatting, stand up without using hands.

Regular performance of such gymnastics will not only prevent sprains and ligament ruptures, but in combination with other movements will have a good effect in rehabilitation treatment. If it is difficult for a person to perform squats, they can be replaced by exercise “bicycle”, facilitated movements in the lying and sitting position. When the tissues are fully restored, you can perform gymnastics in the same volume.

Exercises for arthrosis

If patients suffer from arthrosis, exercise is indicated, regardless of the severity of the disease.True, with a severe degree of pathology, the patient will experience significant difficulties in their implementation, and the effect of such therapy will be minimal compared to surgical methods. But in mild to moderate cases of arthrosis, gymnastics certainly has a pronounced positive effect. The following set of exercises is recommended:

1. Raise your leg from a prone position, bending it at the knee and holding it in weight.
2. Perform flexion and extension of the raised leg.
3. In a prone position, bend and unbend both legs, bringing the knees to the stomach.
4. Simulated cycling lying down.
5. Lying on your stomach, bend your knee, touching the heel to the buttocks.
6. Sitting on a chair, rotate the shins.
7. While sitting, raise the leg to a horizontal level, holding it.
8. Leaning your hands on the back of a chair, take and bring straight legs.
9. Holding on to a chair or wall, swing your leg forward and backward.
10. Conduct incomplete squats with support on the back of the chair.

Only by observing all the rules, you can expect a positive effect from gymnastics with.Otherwise, the condition of the cartilage may deteriorate.

Exercises for sore knees are an important element in the treatment of various pathologies.

Gymnastics for weight loss of knees

Knee exercises have an excellent cosmetic effect – they allow you to make your legs slim and beautiful. This is especially true for women who are wondering how to remove fat from their knees. They are worried that subcutaneous tissue is sometimes deposited on the inner side of the joint, which somewhat changes the shape of the legs.

If you do exercises that include exercises to lose weight on the knees, you can easily achieve an increase in the aesthetic appeal of women’s legs. The following gymnastics will help you get rid of fat on your knees:

• In a standing position, slightly raising one leg, perform circular movements in the knee.
• Front lunges alternately right and left.
• From a standing position, raise your knee to waist level and turn your foot towards you, first with the inside and then with the outside.
• To transfer the weight of the body to one leg, bending it somewhat and making springy bends to this side.
• In a standing position, raise the knee, unbending the lower leg as much as possible and bringing the toe towards you.
• Being in a wide stance, turn your feet inward and perform squats with your arms outstretched.
• In the supine position, carry out lifts of a straight leg while keeping it suspended.

These knee slimming exercises will successfully cope with fat deposits on the inner side of the joint and return the legs to slimness and attractiveness.

Gymnastics has a positive effect not only on the pathology of the knee joint (arthrosis, trauma), but is of great importance in the prevention of injuries. Exercise gives strength to the knees, strength to the muscles, and slimness and beauty in women’s legs.

Knee training. The best exercises to strengthen, repair and reduce knee pain.

Incorporate these exercises into your training program to strengthen your knees for optimal performance in heavy lifting.

If you suffer from knee pain
, and while bending you feel discomfort and burning, you should know that you are not alone. According to one study, about 90 175 26%
90,176 adults suffer from knee pain.

The causes of knee pain can vary. For example, excessive stress on them, or limited mobility or muscle imbalance are some of the most important factors leading to knee pain. Whatever the reason, you don’t have to live with it.Try to add these exercises to your daily warm-up and stretching routine.

Both very easy and more difficult exercises are presented below. Choose the right one for you, because each person may have different causes of pain and different knee problems.

Tip:

I advise beginners to start with exercises in which the joint is not loaded (these are exercises where the body weight does not put pressure on the joint). Later, add exercises with a loaded joint and progress the load.

• Extension and rotation of the legs with an unloaded joint
  

At the initial stage, it is necessary not to overload the knee joints. Start your warm-up with regular leg rotations while sitting on a chair or lying on the floor. Also, while sitting on a chair, you can bend and unbend your knees, keeping your leg in a straightened state. Exercise without stress. If they are too easy for you, then include the following exercises with a loaded knee joint in your workout program, described below.

Stand up straight and put your palms on your hips. Bend your knees and lunge to the right. Then, without bending your knees, lunge to the left and transfer your body to the opposite leg. Throughout the exercise, make sure that the knee of the supporting leg is always kept straight over the foot. Do 2-3 sets
to 4-6 reps
in each direction.

• Bodyweight forward lunges

The technique of performing the exercise is the same as in normal or.However, at the initial stage, the exercise is performed only with your own weight.

Stand straight with your feet in the starting position in one line. Take a wide step forward with one leg while bending your knees in both legs. Do not tilt the body too far forward, this increases the load on the knee joint. The range of motion should be such that the knee of the back leg practically touches the floor. If the pain does not allow. Then do the maximum amplitude permissible for you, not to the detriment of your health.Hands must be kept at the waist, at the end point of the movement, you can put them on the knee of the front leg for balance, but do not overdo it, because this increases the stress on the joint. At the bottom of the movement, stretch the muscles on the back of your leg. Then return to the starting position and straighten up. Then repeat the movement. Throughout the exercise, make sure that the knee of the supporting leg is always kept straight over the foot. Do 2-3 sets
to 4-6 reps
per leg.

• Quadriceps and anterior thigh stretch

It is necessary to bend the leg back, bring the heel to the buttocks and grab the foot with your hand. Keep your knees together. You should feel the muscles in the front of your thigh gradually stretch. To better maintain your balance, concentrate your attention on the ankle of the supporting leg. If you find it difficult to maintain balance, then grab any support with your free hand. Exercise for 8-10 seconds
2-3 sets
.

It is necessary to bend the leg forward, bring the knee to the chest and grab the lower leg with both hands. The hip joints should be in line. Keep your torso straight throughout the exercise. If you find it difficult to keep your balance, then lean your back on a wall or other support. Exercise for 8-10 seconds
, then change legs. Do 2-3 sets
.

These exercises can be performed lying or sitting without loading the joint with its own weight!

Stand up straight, raise one hand up and stretch it forward.Bend the body at the hip joints and bend forward to parallel with the floor, while simultaneously lifting one leg back to parallel with the floor. Try to hold your body and always look down. Keep your extended leg and arm in line. To better maintain balance, concentrate on the ankle of the supporting leg throughout the exercise. If you find it difficult to maintain balance, periodically hold on to any support with your hand. Hold this position for as long as you can. Then do 1 minute
pause and repeat on the other leg.

For the more advanced, you can complicate the exercise “swallow”
, and perform it in a semi-squat, i.e. slightly bending the knee of the supporting leg.

• Knee abduction and ankle sprain

The ankle itself allows the knee and hip joints to interact and work together during movement. Restricting the movement of the ankle can lead to injury and discomfort. For this exercise, you will need an elastic bandage or elastic band made of elastic material (as shown in the video), which will help develop problem joints.They can increase the range of motion, which will allow the cartilage tissue to receive nutrients, therefore, we will relieve pain.

One end of the elastic should be secured around a strong, stable base (for example, around the frame) and the other around the ankle. Place your feet in a staggered manner (as in a forward lunge), the leg with the elastic band should be in front. The elastic should be well taut so that you feel a slight tension. This is the starting position for the exercise.

Move your knee forward as you feel comfortable.At the same time, firmly hold your leg with an elastic band, the foot should be completely on the floor (not on your toes). Feel free to twist your ankle from side to side while moving your knee back and forth as if you were walking. The duration of the exercise is only 90 175 45 sec.

The video shows some examples of the exercise. For the initial stage, with severe pain, you can not bend the knee very much, but only slightly move it back and forth. Later, you can fully bend the knee and use your hands to increase the range of motion of the knee back and forth, while rotating the ankle to the sides.For more “advanced” ones, you can put a weight (a pancake or a kettlebell) on top of the knee to increase the load on the knee joint and for a better range of motion.

• Shank rolling

The soft cloth roller is a great tool for rolling out your shins. Fitness enthusiasts use it in a variety of exercises for their thighs, lower back, and other problem areas. However, there is an area that many athletes rarely pay attention to in their daily workout – the shin.Perhaps because this is a difficult area to develop, besides, she practically does not participate in many exercises and does not get very tired. Even if this area does not hurt you and you do not feel tension and discomfort in it, this does not mean that you will not have problems with your knees in the future. As practice shows, almost 100% of people who suffer from knee pain feel great discomfort when performing this exercise.

Technique of the exercise:

Get on all fours and place the padded roller under your ankles.Extend your toes to feel the muscles in your lower leg. Then start rolling the roller to the knee, while pressing the lower leg on the roller and creating a small and comfortable pressure for you. You must fully control the pressure throughout the entire motion of the roller. Your body weight plays an important role in this exercise. If the mass is not large, then artificially create pressure on the roller with the help of the rest of the body muscles. Exercise for 90 175 45 – 60 seconds
. This should be enough to relieve tension from the muscles in this area of ​​the legs.

You can change the position of the body and roll the lower leg along the roller from all sides. Work on the sides of the calf and calf. To do this, simply change the position of the body: sit on the side or on the buttocks, etc. All movements remain the same – we roll the roller from the ankle to the knee joint.

• Quadriceps Wall Stretch

Everyone can do this exercise because it does not require any special tools, which will save your budget.You can do this exercise anywhere: in the gym, at home, etc. The big plus of this exercise is that it involves stressing almost all the muscles and joints of the legs: the muscles of the front of the legs (quadriceps), the back of the legs (hip flexors), legs, ankles and knees.

Technique of the exercise:

Stand with your back to the wall and assume a lunge position. Place the back of your back foot against the wall. Correctly and comfortably position the knee of the back leg, i.e.because the stretching force of the working muscle groups depends on its position. The closer the back knee is to the wall, the greater the tension in the muscles. If you want to stretch the hip flexors, just lean your hips forward a little.

A towel or other soft cloth can be placed under the knee to reduce possible discomfort or pain in the joint.

• Working out the muscles of the back of the thigh

All muscles of the back of the thigh (semitendinosus and semimembranosus muscles and hamstrings) are connected to the knee joint.Hence, problems in any of these muscles can lead to pain in the knees, back of the knee, and lower leg.

Technique of the exercise:

Take a tennis or lacrosse ball, sit on a chair, or any ledge that allows you to extend your leg. Place the ball under your leg in the hamstring area. This is the starting position for the exercise.

Extend and bend your knee while pressing down on the muscles from above. Move the ball with your hands forward and back along the entire back of the thigh, while continuing to bend and straighten the knee joint throughout the exercise.Exercise for 1-4 minutes
should be enough for your hip and knee. Then change your leg and repeat the exercise for the other leg.

• Ultimate knee expansion

Ultimate knee extension

is a classic rehabilitation exercise that is optimal in terms of the load on the knee, while at the same time does not injure the ligaments of the quadriceps muscle of the thigh. This exercise will allow you to increase blood flow to your knee and ligaments, thereby preparing you for more serious stress.

Technique of the exercise:

Take an elastic bandage or special elastic band, make a loop and secure the end of the elastic around a solid base (eg a frame). Step into this loop with one foot and lift the elastic loop just above the top of the knee. Step back and stretch the elastic, bending your knee slightly. This is the starting position for the exercise.

Standing in this position, straighten your knee and straighten your front leg. Keep your leg as straight as you can.Then bend your knee again and repeat the movement. Perform 25 reps
and get ready to feel the rush of blood to the knee area. Then change your leg and repeat the exercise for the other leg.

• Stretching of the fascia lata of the thigh (HFB)

NSHFB
(Thigh Wide Fascia Tensioner) is a small muscle located on the lateral side of the thigh, just below the pelvic crest.This muscle is rigidly connected to the knee and can affect it and cause pain from the outside of the knee.

Technique of the exercise:

You can also use an elastic bandage or elastic for this exercise, but you can do without them. At videos
option without elastic. Now we will consider the option using an elastic band.

Make a loop and secure the end of the elastic around a fixed, sturdy object. Pass your leg through the loop and lift up to the level of the buttocks.Get on one knee with the elastic and step forward with the other foot, position as at the lowest point of the lunge. Place the foot of the front leg and the knee of the back leg in a straight line (cross), while keeping the torso straight. In this position, you can make various movements: rotate your hips, bend forward and backward, raise your arms up and tilt your body to the left and right. You will feel a stretch in the knee area. Do the exercise for 1 minute
.Then change your leg and repeat the exercise for the other leg.

Summary

This article presents exercises to strengthen the knees and the muscles leading to the knee of varying degrees of difficulty. Choose the right exercises for yourself and, based on them, create your own individual program to restore and strengthen this problem area. Start with light exercises, then add more complex loads.

The next step to increase the load will be weights with weights.To begin with, you can perform the classic isolated exercise, in which I advise you to linger for a few seconds at the top of the movement. Start with small weights! Also try it.

Later you can switch to the traditional basic exercises: or and. Many people think that these exercises should not be performed with knee problems. But this is not the case. As I said, first we must prepare our joints with the exercises described above, and then connect the basic ones. They will not injure your knees if you have the correct exercise technique.You can see the correct technique for their implementation by clicking on the links.

Knee pain is far from funny. It can deprive you of the pleasure of pleasant physical activity. To begin with, I recommend that you carefully examine your doctor or physiotherapist. But, if you do not have time or have financial problems, then I hope these exercises and stretching will help reduce joint pain, and when you do them, you will have more experience in this matter.

You need to take care of the strength and health of your knee joints so that your mobility does not decrease with age.We often take healthy knees for granted and do not notice impending problems until everyday activities, such as lifting weights or going downhill, become painful. Try following the steps below to strengthen your knees to stay active for as long as possible.

Steps

Part 1

Knee health

Learn the basics of knee anatomy.
The knee is the largest joint in the entire human body.It is formed by the lower end of the femur, the upper end of the tibia, and the patella (patella). These bones are connected by ligaments and cartilage, including the meniscus, which serves as a cushioning pad at the junction of the femur and tibia.



Be aware of the most common knee injuries.
The knee is one of the most stressed joints in the human body and is therefore susceptible to various injuries. The more you know, the easier it will be for you to avoid situations that could lead to new injuries or aggravate previous ones.

• The iliotibial tract (PBT) is a strip of denser muscle tissue that runs from the pelvic joint to the knee on the outside of the leg. PBT helps maintain knee stability during exercise. Overuse can cause inflammation and pain (called PBT syndrome). This injury is often experienced by runners, hikers and physically active people.
• The anterior cruciate ligament (ACL) is often injured during running, jumping, or failing to land.Other ligaments can be damaged.
• The meniscus acts as a shock absorber that protects the knee from colliding bones and can be easily ripped apart when cornering, rotating or braking.

What is forbidden for arthrosis

Some patients believe that if exercise therapy is useful, then you need to work out as hard as possible. But this approach can lead to disability. There are certain restrictions that apply to the performance of gymnastics with this disease. Patients need to remember that it is impossible:

• to allow the appearance of pain in the joint during exercise;
• to be engaged during an exacerbation of the disease;
• perform sharp movements in the knee joint;
• step on the knee;
• squat a lot.

Exercises in the supine position

Most often, with arthrosis, the lesson is carried out in the supine position. The simplest exercises are done even with a severe course of the disease. More difficult – only during the period of remission at the first stage of its development. Physiotherapy exercises for deforming arthrosis of the knee joint may include the following exercises:

• alternately bend the feet without lifting the legs;
• simultaneously bend both legs and raise the pelvis;
• bend your knees, alternately straighten one, then the other;
• while inhaling, simultaneously raise both arms and one leg;
• imitate cycling with feet;
• perform crossing movements with straight legs.

There are also effective side-lying exercises. You can swing your legs up, forward and backward. If you roll over on your stomach, you can do knee bending, raising straight legs, spreading them to the sides, or lifting the upper body.

Exercises while standing and sitting on a chair

During the period of remission, exercises while sitting on a chair are also necessarily added. And with a mild course of the disease, on the recommendation of a doctor, you can add standing exercises.

• Sitting on a chair, you need to raise your legs one by one, holding them in a position perpendicular to the body. Holding onto the chair with your hands, raise both legs, bending them at the knees. You can add such an exercise: get up and sit on a chair, helping yourself with your hands. All other types of squats for arthrosis are not recommended.
• From a standing position, leg swings to the side, forward and backward are usually performed. In this case, you need to stick to the back of the chair with your hands.

Approximate set of exercise therapy

Physiotherapy for arthrosis of the knee joint should train the musculo-ligamentous apparatus without straining the joint.It is very important to strengthen the muscles in your lower leg, thigh, and buttocks. The types of exercises and the peculiarities of their implementation depend on the severity of the course of the disease. All of them are selected individually. Often the following complex is recommended to patients in the exercise therapy office:

Physiotherapy for arthrosis of the knee joint according to Bubnovsky

There is also a special complex that has recently received more and more positive reviews. Dr. Bubnovsky has developed a special technique that allows you to quickly recover from this disease.Such exercises can only be used under the supervision of a specialist. If performed incorrectly, they can aggravate the course of the disease. In the Bubnovsky system there are the following exercises:

• kneeling, sit on your heels and sit like this for up to 2 minutes;
• from a supine or sitting position, you need to pull the toe of each leg as much as possible;
• holding on to a chair or wall, slowly squat with your knees apart so that the joint forms a right angle.

How many people have knee problems? Many people mistakenly think that knee pain is the lot of professional athletes who so often face injuries, or the elderly, whose joints no longer function properly due to age-related changes.However, in fact, almost any person, regardless of age and type of activity, can face violations of the knee joints and ligaments. Knee strengthening exercises are a great way to prevent many lower limb health problems.

Why strengthen knee joints?

The knee is a complex system that can work correctly only with the normal functioning of all its elements – muscles, ligaments and joints.Very often, due to the influence of certain factors (excessive loads, injuries, overweight, and others), the ligaments become weak, the muscles become inflamed and become unable to adequately provide joint mobility, and the inter-articular cartilage – menisci – become thinner, which, in turn, , causes severe pain and limitation of physical activity.

A weak knee apparatus is very vulnerable and sensitive to all sorts of disorders, be it diseases of the joints of an inflammatory nature or injuries that can be obtained even due to one careless movement.

Weakness of ligaments and muscles most often leads to such consequences as:

• tendon sprains and ruptures;
• fractures;
• damage to the inter-articular cartilage;
• arthritis;
• arthrosis;
• bursitis;
• displacement of the knee joint.

A strengthening set of exercises will help restore the condition of muscles, ligaments and menisci after injuries and knee surgeries, prolonged exposure to a cast and lack of motor load, with arthrosis, arthritis and joint instability.

Also, doctors strongly advise those patients who are overweight to perform such exercises: each extra kilogram significantly increases the load on the knee joints, which means that it significantly increases the risk of damage and inflammation.

Preventive knee exercises

Exercises to strengthen the ligaments and muscles involved in the work of the knee can be used not only as a rehabilitation remedial gymnastics, but also for prevention.If you regularly play sports, have to spend a lot of time standing or have a predisposition to joint diseases, you should regularly devote time to exercises to develop the ligaments of the knee joint. It is also very important to strengthen the thigh and calf muscles, as they are directly involved in flexion-extension of the knee.
Another important component of exercise is stretching, which must also be included in a strengthening complex.

As a preventive measure, the following exercises are most often used to strengthen joints:

1. Jumping.Movements on a rope, step or regular jumping in place are suitable. To avoid injury to weak ligaments, you should land on bent legs. This exercise should be done first: it is simultaneously used as a short warm-up before the main part of the workout.
2. Squats. In order to properly work out the knee joints and at the same time not harm them, it is very important to squat correctly: the back should be straight, the legs should be shoulder-width apart, the knees are on the same vertical level with the socks.Deep squats are not worth doing – weakened joints are easily injured. It is enough to squat so that the hips are parallel to the floor or just above this line.
3. Lunges forward. Stand up straight, take a wide step forward and lower yourself so that the knee in front of the standing leg forms a right angle. The leg behind should aim with the knee towards the floor. If you do everything correctly, springy movements should be obtained. It is necessary to perform 10 repetitions, then return to the starting position and repeat the same, changing the position of the legs.
4. Side lunges. Stand straight, take a wide step to the side with your right leg, while squatting, then put your left leg. Make similar movements to the left.
5. Walking stairs. This simple exercise helps to perfectly strengthen the popliteal muscle, without the participation of which the normal functioning of the knee joint is impossible. Walking up the stairs can be successfully replaced by workouts with a chair or step, continuously climbing and descending a hill for several minutes.
6. Stretching exercise (standing). Holding on to a stable support, bend the knee until the thigh reaches a position parallel to the floor. Grab the sock and, pulling it towards you, slowly unbend the knee. Repeat with the other leg.

It is important to understand that prophylactic exercises are not suitable for patients with arthrosis, arthritis and serious injuries of the knee joint, as they can only aggravate the patient’s condition.

Treating with Knee Strengthening Exercises

Exercises to strengthen the ligaments of the knee joint should be gentle in nature when it comes to patients with serious disabilities in the lower extremities.Not every physical activity is suitable for a person who has undergone surgery, injury or inflammation of the knee, so you must definitely listen to the opinion of the attending physician and exercise therapy instructor, so as not to harm yourself even more when performing strengthening gymnastics.

Usually, the treatment complex is selected individually, taking into account the characteristics of the patient’s body, as well as the type and severity of joint disorders.

Another important rule regarding exercises to strengthen the knees is that in no case should they be done during an exacerbation of the disease or with an increase in pain.At such moments, the joint is already strongly weakened, and any load, even the smallest, only worsens the situation, increasing inflammation and pain.

If a patient is just starting to develop knee joints after a previous illness, surgery, removal of a cast or injury, experts advise starting with low-intensity activities. If there is a positive trend, the load can be gradually increased, but, of course, only on the recommendation of the attending physician.

The following simple exercises will help strengthen the knee joints:

1. Sit on a high, hard surface so that your feet do not touch the floor (a high chair will do).Bend the knee, making swaying movements forward and backward, then left and right. Repeat with both legs 5-10 times in each direction. In this case, rotational movements cannot be done.
2. Sit on a chair, alternately raise one leg, keeping it straight on the weight for a few seconds, and then the other. If knee pain prevents you from elevating your limbs high, the amplitude can be reduced.
3. Lie on your side, bend and unbend the knee. Roll over on the other side, repeat the same with the other leg.Do it at least 5 times.
4. Lie on your back, raise your leg, straightening it. Clasp your hands under the knee, holding the thigh. Let the knee bend on its own under its own weight, and then straighten it again.
5. Place a chair in front of you and put your right leg on it, bending it at the knee. Lean your hands on the back of a chair and slowly bend the second knee, but do not touch the floor, and then stand up and do the same, changing the position of your legs.

The complex of strengthening exercises is only a part of the therapy used in the elimination of articular disorders of the lower extremities.It is also very important for the patient to eat right, lead a healthy lifestyle and visit the doctor regularly.

Knee exercises are a great way to keep your legs healthy, relieve pain and prevent injury. They need to be performed constantly if the doctor does not see any contraindications to such gymnastics. Over time, you will begin to notice that your legs have become much stronger, the stiffness in movement has disappeared, and the pain has decreased significantly.

Wheel without hands – how to learn how to do it yourself at home

Wheel without hands, like any physical training load, requires some preparation.If you want to achieve the set task, then you need to devote some time to preparation – and as a result, flawless execution of the wheel without hands.

Features of the device

If we talk about this bike, it should be noted that it is quite unusual. This is precisely its main feature, which has its own certain interesting nuances.

One of the popular applications is the transport of goods. The fact is that the center of gravity on these bikes is very low, and the bags on the trunk and on the sides are very tight.There is no fear that they may fall or move out. It is also very convenient to carry loads on such a bike, because there is no large weight distribution between the trunk and the handlebars. You can’t really put a backpack on your back, and sometimes it is also difficult to carry a trailer with you.

With regard to repairs, it is worth noting here that certain elements cannot be used for different brands of bike. Since they are not so popular, and often have a different design, the parts have to be ordered from the manufacturer, or bought in specialized stores.This makes repairs somewhat difficult, since such parts, of course, will not be cheap. However, if we are talking about elements such as brake levers, derailleurs, or pedals, then they will work from regular bicycles as well.

It is also worth noting that small wheels are most often put on such bicycles. This gives certain advantages, but more, of course, this can be attributed to the disadvantages. Especially when it comes to terrain with not very good road surface.The fact is that such wheels, due to their smaller size, will resist more, and it is more difficult to cross pits and various bad sections of the road. Therefore, cyclists will need more effort to overcome such places.

Since this bike is recumbent, a correspondingly long chain is installed on it. This somewhat increases the mass of this vehicle, and can also be difficult if it flies off. What’s also interesting is that when you increase or decrease your speed, you don’t have to move your body much forward or backward.Since this bike has a low center of gravity, and it itself is rather low, it perceives all changes in speed almost the same.

It is more difficult on this vehicle to also adjust it to different heights of a person. If on a regular bike this can be done by just raising the harness or handlebars, then here you also need to adjust the chain, which will take more than one minute.

Classification

Now it’s worth talking a little about what these bicycles are in their various parameters.

Purpose of use

One of the most popular models are recreational recumbent bicycles. Their peculiarity is that they are created for a leisurely leisurely ride through tourist areas and bike paths. They are very often used by tourists for walking around the city in order to better explore it. Such a bicycle can be either two or three-wheeled. The sports option is suitable for those who like fast and active driving, athletes. Racing recumbent bicycles are used by professional athletes to participate in official tournaments and competitions.

Actuator

Everything is pretty simple here. Bicycles are divided into two classic types – front-wheel drive and rear-wheel drive. If the drive is front-wheel drive, then the bike becomes quite maneuverable, and very stable. In this case, the carriage can be both movable and vice versa. As for the rear-wheel drive, it is the rear wheel that is responsible for the steering and maneuverability of the bike.

Wheelbase

This component is also divided into several variations.If the wheelbase is shortened, then the front wheel is carried out behind the pedals, which allows excellent steering and keeping the vehicle on the road. If the wheelbase is medium, then the seat is placed as close to the rear wheel as possible in order to reduce the size of the bike itself. With a long wheelbase, the rear wheel is always larger than the front wheel, and the maneuverability is slightly worse. This bike will be quite stable on the road, but its weight distribution is poor.

Fit

If we talk about the fit, it can be high – the seat is placed on the bike about one meter from the ground.This increases the visibility for the driver, and the wheels on such bicycles are set on a rather large size.

Medium seating is characterized by setting the seat at the level of the half-bent legs of an adult. at the same time, the wheels are set in different sizes, which improves the aerodynamics and handling of the vehicle

Bicycles with a low landing have a rather short seat distance from the ground, which provides quite good aerodynamics, but also has a number of problems.The main point is that these bicycles are not intended for public roads, as they are very difficult to spot.

Special types

If we talk about other types of these bicycles, it is worth noting bicycle scooters – bicycles with engines that are designed for fairly long trips and have an increased fit. There are also so-called velomobiles – these are closed-type tricycles, which have a greater weight, and a body inherent in cars.There are also tandems, which are designed for two people, and can be either three-wheeled or four-wheeled.

Another type of such bicycles is rowing – a bicycle that is set in motion by hand force.

Types of rudders

Since this is a fairly versatile vehicle, almost everything is different here. This also applies to the steering. There are several types of rudders. The tall steering wheel differs from the rest in that its handles are located almost at the driver’s chest.It is used on bicycles with a high wheelbase and is one of the most common.

Tiller is a rudder that is not as close to the chest as tall, but still not far. It is also convenient because it can be folded to make it easier to get up and out.

The aero wheel differs in that it is curved, and its handles are located almost near the knee joints of the driver. Actually, this steering wheel itself assumes being at a height of about a person’s knees, which sometimes makes it difficult to control, but makes such a vehicle quite aerodynamic.

The low steering wheel is made in such a way that its main part goes under the seat, and the control element itself is approximately at the level of the seat or slightly higher. A two-lever control system is also used on a velomobile and a bicycle wheelchair, when one of the levers is responsible for the swivel wheel. In this way, the level and force of the swing can be adjusted.

Home-made recumbent bicycles

Since at the very beginning of the development of these vehicles, not many of them appeared on the markets, and they were quite expensive, there were a lot of homemade recumbent bicycles that were made from ordinary bicycles and converted for recumbent riding …The first of them began to appear at the beginning of the last century, and are even still kept in some museums.

There were even drawings and instructions that were printed in many magazines of the time, and even now may appear in certain editions. They told how to make such a bicycle from improvised means. but, nevertheless, these homemade products cannot be called good in terms of safety, reliability, and overall design. After all, it is the companies that are professionally engaged in the development of these bicycles that can provide you with the required level of production.

Speed ​​and distance records

Since this type of bike is more streamlined and much better aerodynamically than a regular bike, records are often set on it. Some of them need to be told.

The fastest overcoming two hundred meters on such a bike was made in the state of Nevada, USA, in 2008. It was Sam Whittingham in George Georgiev’s Varna Diablo III. It took him just over 5 seconds.The speed was about 132 kilometers per hour. Two years later, Barbara Boitua took a few more milliseconds on the same bike. She developed a speed of 10 km less.

1000 meters from the start the fastest was driven by Sebastian Bowyer on the Velox III on September 14, 2013 in Battle Mountain. Its speed was about 133 kilometers per hour.

Lisa Wetterlein did it in 33 seconds in a Varna II on July 10, 2005 in Battle Mountain.

In one hour, the maximum number of kilometers traveled on bicycles of this type was:

91 for men and 84 for women.

For 6 hours:

426 for men, 338 for women.

In 24 hours the greatest distance was 1046 kilometers. Almost all records were set on closed velomobiles.

Cost

If we talk about the price for such vehicles, then it is much higher than for conventional bicycles. This is explained by the fact that there are not so many such bicycles on sale at all. For them, almost all parts are made individually, and in price they are even separately higher than for ordinary bicycles.If the suspension, gear shifting, or chain drive becomes unusable, it will be very difficult to repair any unit without significant costs.

So, if you add up all these factors, then the price, which ranges from $ 1,000 to $ 10,000, is quite reasonable. It is the price that is one of the main drawbacks for which these bicycles are still not very popular. And here everyone decides for himself what is more important to him.

How to make a wheel yourself

Having warmed up your body well, let’s get down to the lesson.It is worth preparing this exercise in the gym on mats or on the beach.

It is imperative that someone help you, otherwise carry out the whole process against the wall.

You need:

• In your thoughts, think over the procedure for performing, how to correctly distribute body weight, straight legs and correct posture are the keys to success.
• Place your feet shoulder-width apart with a slight slope.
• We quickly lower one of the hands down, swing the other.
• At the same time we make a strong swing with the second leg.
• With the hand remaining from below, we rest on the floor and quickly push off, while placing the remaining hand on the same level with the first.
• The legs are raised alternately directly above the head.
• Land on the leg that was jerky, then the rest is placed. So it turns out something like a starfish.

Lessons to do the wheel at home

When performing the exercise, special attention is paid to the arms and legs, namely their flexibility.A flexible person does not take long to learn how to do the wheel.

Some ways for development:

1. Training occurs from a standing position, the gaze is directed forward, we make movements in a circle in slow motion, three in each direction.
2. We fix the muscles in the arms thanks to the dumbbells. Press your elbows to the body, the dumbbells in front of you, slowly pull the dumbbells to the body, while breathing should be even.
3. The second option is push-ups from the floor.
4. Strengthen your legs with squats, the use of dumbbells is permissible.
5. Be sure to swing your legs, as this is the most important moment when exercising the wheel.

Wheel with one hand

After you have learned how to make a wheel, try to make it with one hand:

• Raise the working hand up.
• We put the other hand behind the back. In this case, we transfer the weight to one hand.
• We push off well and execute the wheel.
• Gradually increase the speed.
• We carry out the wheel with one hand, gradually involving in the work both one and the other hand.

Wheel without hands

You have learned how to perform a wheel with one hand. Now we are trying to completely abandon the support. At first, you can put your hand on your fingers, gradually removing one by one.

Fear will completely disappear – and you can easily complete the exercise.

1. Pick up speed.
2. The supporting leg should be set as far as possible.
3. We simultaneously wave our hands, take one behind the back, the other behind the head.
4. We make a strong swing, push off, perform the element and land on both feet at the same time.

Teaching a child to the wheel

You can teach your child only after you have completed the training yourself and perform this exercise with a bang. It’s not that hard. Children are naturally flexible and mobile, just a little muscle training is enough.

Carry out the entire process together, it is similar to adult education.Give your child more rest, good mood and excellent health are fundamental!

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Famous Personal Performance Podcast from To Be Done!

The guest of the graduation is Yulia Sianto, a certified nutritionist and biohacker. Collects symptoms and analyzes into one big picture, individually selects nutrition and supplements to restore optimal functioning of the body and all its systems. Learn to monitor your health!

You can also listen to the podcast using: Apple, Google, Yandex, VK

Favorite books of podcast guests

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Links and useful information

Podcast Content

[04:09] What is Julia’s diet? How can you tell if a food isn’t right for you?
[10:05] What is “family systemic therapy of subpersonalities”?
[25:37] What indicators can be used to assess your current state?
[30:10] How do I read my testosterone test results?
[34:18] What tests should I take and what should I measure on a daily basis?
[37:36] How is the paleo diet different from the keto diet, and which one is better? Is there a perfect diet for everyone?
[55:56] What does Julia Sianto do? How to choose a competent nutritionist?
[1:09:07] What is Gilbert’s syndrome? What did Julia learn about herself through experiments?
[1:16:45] How can you resist breakdowns and stick to your chosen eating habits?
[1:18:22] How to take T3 and T4 hormones? How to Improve Sleep?
[1:21:48] Julia’s personal story: why did she move to Riga?
[1:25:42] Heading “5 in 1”: book, tool, question, habit, film.

Referenced in issue

1) Contrast – dry cleaning in Moscow and St. Petersburg (one-time 15% discount with promo code Will be done! Valid until the end of 2021)
2) IFS, Psychedelic Experiences without Drugs, and Finding Inner Peace for Our Many Parts – podcast by Tim Ferris with Richard Schwartz
3) Chris Masterjohn, Lara Brydon, Yulia Yusipova – health specialists
4) Genotek, Atlas and SelfDecode – genetic tests
5) Oura Ring – smart ring for sleep tracking
6) Book Club – community of non- fiction from the project Will be done!
7) Basic check-up – list of analyzes
8) IFS Russia – IFS-practitioners and IFS-psychotherapists in Russian
9) Healthy lifestyle in a big city – Olga Baloga’s podcast

Nikita Maklakhov on the Internet

1) budetsdelano – profile Instagram
2) makniko – Facebook profile
3) makniko – VKontakte profile
4) willbedone – Telegram channel

Julia Cianto Online

1) juliasianto – Instagram profile
2) BodyDecoded – Telegram channel
3) juliasiantomartins – Facebook profile
4) BodyDecoded – professional site

Heading “Five in one”

1) Books – Catherine Shanahan “Smart Gene”, Weston Price “Nutrition and Physical Degeneration”, David Perlmutter “Food and the Brain”, Bessel van der Kolk “The Body Remembers Everything”, Sue Johnson “Hug Me Tighter”, Lyudmila Petranovskaya ” The Secret Support “, Emily Nagoski” As a Woman Wants “and Naomi Wolf” Vagina “
2) Habits – Track the cycle and its correlation with the state after waking up
3) Tools – Products from Google, Canva, Evernote, Cubux and barefoot shoes
4) Questions – What state am I in now? What will I be happy about in the coming days? What will bring joy in the future and what will I do today to bring it closer?
5) Movies – Big Little Lies and Ordinary People

Feedback Competition

The book by Nikita Maklakhov “It will be done!” A listener with the nickname Motka is autographed free for a review of the podcast in iTunes.Congratulations!

You can also win the To Be Done! Book if you write a few kind words about the podcast on iTunes. Our team is happy to read your reviews and will be happy to send you a gift. We summarize the results at the beginning of each month!

Key Release Ideas

1. It is possible and necessary to improve health and well-being in different ways, including through psychotherapy and experiments with nutrition. Learning to monitor your condition and notice your needs is critical.
2. There is no diet that is perfect for everyone.
3. Studies of peoples living in primitive society in different parts of the world show that there are several universal principles of nutrition. In a diet based on them: a) there should be animal products, b) the internal parts of animals and the bone marrow are especially actively used, c) there are traditionally a lot of root crops d) cereals and legumes are used to a lesser extent, as well as green leaves.
4. “Systemic family therapy of subpersonalities” is a special direction in psychotherapy, which is based on the fact that a person learns to separate his inner “I” from the influence of parts of his personality acquired in the process of life, but none of these parts considered bad.
5. If the priorities are set correctly, then the power is pulled up. No one is perfect and you don’t need to strive for 100% perfection and control, but if you treat your body like a child who needs both love and boundaries, then you will increasingly choose what is optimal, without coercion.

Practical advice

1. Every morning ask yourself the question: “How do I feel today?”
2. Track the relationship between cycle day and condition, sleep and nutritional quality, amount of physical activity and mood.
3. Nutrition and a healthy lifestyle are not a panacea. Many things can only be solved with psychotherapy or similar practices.
4. If you are ready to start experimenting with food, the first step is to test the paleo diet without dairy products, grains and legumes, but possibly with pseudo-grains (buckwheat, quinoa, millet, etc.). For most, it will work best.
5. In order to assess whether a specialist is suitable for you, for example, a nutritionist, do not look only at diplomas, but be sure to read his articles and posts on social networks, and also ask for recommendations.A person is not equal to a piece of paper.

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Text version of the podcast with Julia Cianto

[00:07] Nikita Maklakhov : Good afternoon, dear friends! A podcast from the project “To be done!” – a program for those who want to do more in less time, as well as live and work stress-free. I am its host, Nikita Maklakhov, and you are listening to episode # 171. Today my guest is Yulia Sianto, a certified nutritionist – specialist in nutrition and supplements, as well as a biohacker and health optimizer. For the first time I learned about Julia from the podcast of my friend Olga Balogo “Healthy lifestyle in the big city”, and I highly recommend him.Then Yulia came to visit us at the closed MET club and acted as an expert on nutrition and decoding of laboratory tests. And some time ago, I personally turned to her with approximately the same goals, so that she would help me understand, figure out what was happening inside my body on the basis of the tests that I passed. And now I want to introduce Yulia to you too, and at the same time to talk about what to do in order to feel 100%. Julia will tell you how to assess your current health status, what indicators you need to monitor, and what is included in the basic health check-up.Let’s also talk about nutrition: how the keto diet differs from the paleo diet, which one is better, and how to choose the perfect one for you. We will find out if there are such food rules that are suitable for absolutely all people, and what to do if we still cannot adhere to any rules, we break down and gorge ourselves on cakes for the night. Julia herself calls herself “honest to the point of squeak,” and I think you will soon understand why this is so. In this issue, in addition to questions about diets and health, there will also be personal ones: Julia will talk about her experience in psychotherapy, as well as about eating disorders and family difficulties.And before starting our conversation, I want to say thank you for the help in preparing the issue to our partner – this is a dry cleaner “Contrast”. I recommend that you use her services if you live in Moscow, the Moscow region or St. Petersburg. The dry cleaner has been operating for 23 years, and now there are more than 70 collection points. At the same time, it is very convenient that it is not at all necessary to come to the collection point, you can call a courier, he will pick up, and then bring back your things already clean. Dry cleaning technicians take even complex orders, work with delicate fabrics, fur, leather goods, evening dresses and so on.If you think that your favorite thing is damaged and cannot be restored, then try contacting the Contrast dry-cleaner. If there is even one chance to save the situation, experts will definitely help you. Please note that there is a special offer until the end of August – a 20% discount on cleaning down jackets. In addition to down jackets, dry cleaning accepts any items of clothing, curtains, bags, shoes, soft toys and even bed linen. The list of services is huge, it even includes the services of a tailor, you can, for example, fit, shorten or hem school clothes.In my family, these questions are not yet relevant, but I know that many people come up with them on the eve of September 1, so now you have a recommendation where to turn to take off unnecessary worries. You will find a link to the dry cleaning website in the description for this issue. And, of course, for you there is a special promo code “To be done!”, Which gives a one-time 15% discount on all types of services until the end of the year. Now, let’s move on to a conversation with Julia Cianto, pleasant listening. Julia, hello! Thank you for stopping by.

[04:06] Julia Sianto : Hi Nikita! Thanks for the invitation.

[04:09] Nikita Maklakhov : How are you? What did you eat today, what did you eat breakfast?

[04:13] Julia Sianto : The mood is wonderful, I have been dancing for the last 5 days and am recovering a little. I had breakfast with what happened, because I have been living for the last 5 days in a hostel in St. Petersburg, I am thinking something hastily from what I get. Breakfast looked like 3 eggs, avocado, a little arugula, lettuce, tomato and sprat, and some dates for dessert.

[04:44] Nikita Maklakhov : By the way, a frequent question is that when you adhere to a certain type of diet, especially strict veganism, for example, and leave somewhere unfamiliar, it’s a big problem to find something to eat. I remember just when I was still on a raw food diet in Thailand, my wife and I went to Phuket, spent half a day looking for some place, in the end we didn’t find anything, went to some chain restaurant, and I had 7 plates of salad there ate, which consisted simply of lettuce leaves.Therefore, it is not so easy to deal with it. How do you solve this issue, how do you plan your food on trips?

[05:23] Julia Sianto : My food is very simple: meat, fish, eggs, vegetables, fruits, dried fruits – for the most part, I eat only this. In any cafe, restaurant you can order a steak with salad, or grilled fish and vegetables, usually there is no problem with this. Breakfast – shakshuka, eggs with vegetables. I always make sure that I have a little fruit and dates with me, in any shopping mall where dried fruits are sold, fresh dates are sold, I love them very much.For me, it’s dessert on top and some calories in the form of carbohydrates. Plus, if I eat somewhere, as now in a hostel, or live somewhere where there is an opportunity to cook, it is always eggs, often canned fish without oil, in my own juice, salad – arugula, tomatoes, cucumbers. On the train, for example, I have a classic breakfast with canned fish, mackerel or ivashi, and cucumbers. This is my usual breakfast.

[06:25] Nikita Maklakhov : How do you feel about, for example, nuts or muesli or protein bars? Do you trust them?

[06:33] Julia Cianto : In general, I treat them ok for my clients, for example, but for myself I try not to use them, because I don’t feel very good with them.I react to nickel products.

[06:44] Nikita Maklakhov : Nickel?

[06:45] Julia Cianto : Nickel. Just like I react to jewelry, for example. A large amount of nickel is found in any plant seeds. If earlier I just felt that I was somehow not very good with nuts and seeds, I can eat a small amount, but a large one causes heartburn, as it were, a deterioration in well-being. And now I just try not to eat, if possible.

[07:09] Nikita Maklakhov : I liked your story about the watermelon – you wrote on Facebook that you were eating watermelon and then with the help of something realized that it made you feel worse than usual.I’m just wondering how to develop such a degree of attentiveness to yourself, your health, your body, in order to understand that a particular product has not very desirable effects?

[07:30] Julia Sianto : Most people do not need this sensitivity at all, and they probably would not envy me, knowing how sensitive I am to many foods. In my case, all physiological effects are very clearly manifested on the psyche, first of all, and it is precisely because of psychological issues that at one time I began to get involved in nutritionology.I began to understand that somehow I can, perhaps, manage this a little better if I pay more attention to nutrition, nutrients, and supplements. I do not know how such a sensitivity can be developed, because to some extent it has developed on its own. Okay, I want to feel great, what am I going to do for this? For my clients, who also often ask this very question: “How can I understand what suits me and what does not” – when I ask them to start observing themselves, I, of course, always recommend, firstly, the practice associated with meditation, with the observation of what is happening with your body.These are written practices, we write a food diary and a diary of well-being, mood, correlations with the cycle for women. And then you can try to find relationships. Psychotherapy, of course, develops this awareness: how I am today, and how I feel. In fact, this is one of the main questions that I ask myself every morning: “How am I today?” And this helped me to understand that somehow today is already the 5th day in a row not very much, and for 5 days I ate these watermelons.

[09:07] Nikita Maklakhov : What do you pay attention to in your diary, what do you recommend to pay attention to your clients? What moments, effects, sensations do you note?

[09:18] Julia Cianto : I ask you to write down all the food.Probably, it is very important to write down, if suddenly there are any drops in well-being, energy, if they suddenly feel offended, aggressive towards their loved ones, if their stomach rages, physiological things – the stool has changed, the head hurts, they slept badly. Both psychological things and physiological things, but I will honestly tell you, I rarely ask anyone directly for a food diary, usually the analysis is done when everything seems to be fine, but something is wrong, and let’s understand some nuances. This is partly secondary work.

[10:05] Nikita Maklakhov : We’ve only been talking about nutrition for a couple of minutes, but we’ve already mentioned both therapy and mindfulness. What place does nutrition and specific food, products generally occupy when we talk about healthy eating? Or, after all, at first we deal with ourselves, with our heads, and the food will gradually improve by itself?

[10:23] Julia Sianto : I think, ideally, one and the other should happen in parallel. I am always very happy when my clients already have psychotherapy, or when they are meditating.But often, if I understand that a person just needs such support, I often recommend that they go to a therapist too, sometimes even instead of me, in the first place. I cannot say which is primary, because I see how much can be fixed in the head by “fixing” the hormone. The hormones of the state of our gut, the state of deficiencies in the body are such things. I think these are interrelated things, it cannot be said that one is more important than the other.

[11:09] Nikita Maklakhov : And in your experience, are there any most understandable problems, or maybe emotions like guilt, anger, shame, that are most clearly correlated with eating disorders? What if a person has nutritional problems, you assume that this psychological trait is most likely to be present, and not some other.

[11:33] Julia Sianto : Probably anxiety, persistent, chronic or explosive anxiety, and, in principle, mood swings. Further, it is important to understand how they correlate with the cycle, if we are talking about a woman, and how they correlate with nutrition. But despite the fact that all this is also worn in psychotherapy: I have anxiety, what can I do about it, and then they drove all the practices of mindfulness, this can be very much smoothed out with nutrition.

[12:04] Nikita Maklakhov : How? What food affects anxiety?

[12:09] Julia Sianto : When I said that it was possible to influence this with nutrition, I thought that I had not finished speaking, because not only with nutrition, but also with the correction of hormonal levels, in the first place.Neurotransmitters in our head, for example, are also hormones, and therefore, when I say hormones, I mean all the hormones that are in our body. There will not be an unambiguous clear nutrition that is suitable for every person, we definitely want to stabilize the blood glucose level as much as possible, comfortable for this person. For example, if he is actively training, then slightly larger fluctuations are possible; if a person leads a sedentary lifestyle, then we want a diet that will keep the blood sugar as stable as possible.This alone will already affect mental manifestations. Be sure to look at the balance of protein, carbohydrates, fats, the balance of neurotransmitters. Anxiety is very often of a genetic nature, you can look at it and try to correct it with biohacking, additives that can give something that a person needs, and slightly turn the psyche into a state of greater stability.

[13:23] Nikita Maklakhov : What about therapy, maybe you have some preferred directions? I read on your blog that you yourself worked for Internal Family Systems.I learned from you such a direction, as I understand it, it is about the dialogue of internal characters in the process of therapy.

[13:43] Julia Cianto : Yes, IFS is my favorite therapy, I tried a lot of things, IFS is, perhaps, what, in my understanding, miracole.

[13:53] Nikita Maklakhov : Is this generally some kind of official direction, or is it rather an invention of an individual specialist?

[13:59] Julia Sianto : Yes, this is a completely official direction, it is not as old as psychoanalysis or even gestalt, it is not so many years old.The author’s name is Richard Schwartz, he had a great interview, a podcast with Tim Ferris, he is also an ardent IFS fan. In one of his podcasts, they conducted a live session with Tim Ferris, I already knew how this method works, I already had experience in therapy, I had a session for myself in parallel with this podcast, it was very cool. You know, this is perhaps the most effective, gentle therapy I have ever known – there is no judgment, no evaluation. IFS was originally created on bulimics, people with an eating disorder like bulimia, when people eat a lot and then go crazy, usually in the form of vomiting.Always in the case of bulimia, a person has an inner part, which is very, very ashamed, which is accused, which hides very deep heavy feelings behind it. And a person is not able to touch these feelings, from the intolerance of this pain he has bulimic attacks. It is in IFS that we look at this part with compassion, with love, because it serves something very, very important.

[15:28] Nikita Maklakhov : What is the basic idea? I somewhat roughly indicated in my own words, but hardly anyone understood me, so tell me what the basic postulate of IFS is.

[15:37] Julia Sianto : The basic postulate that we have parts, internal parts, and they are all one big family, they all care about each other and, first of all, about us. Inside every person there is self – this is a word untranslated into Russian, this is not “I” in the Freudian sense, it is precisely self. And the idea is that this self is not disturbed, it cannot be injured, it cannot deteriorate, it is always there, always loving, valuable, everything is always good with it. Even in the most traumatized case of a person with severe PTSD, who was raped throughout childhood, he will always have this preserved pure self, which can be accessed, and which connects these inner parts together.Parts can be roughly divided into three types: the first is exiles, these are abandoned parts, where there is unbearable pain, horror, fear, grief, trauma. In order not to face these emotions every day, a person must grow up a manager, he grows up a manager for himself. The manager is the part that explains why not, why we are going to jam now, instead of crying and meeting this part, he says: “We need to work, we will now eat a chocolate bar and will work. You never know that you are bored, we need to eat and we will work. “In traditional psychotherapy, perhaps this would be called a rising defense. The difference in IFS is that we do not treat these protections negatively, we remember that the manager has his own task, his own meaning to be, he protects us. There are also firefighters – these are firefighters, when suddenly the manager took us somewhere? or something happened, some kind of trigger, in general, for this injury, and the manager does not cope, then the firefighters turn on, when the brain floods with a siren, a veil, it turns off, and the person usually does crazy things – impulsively rushes into something , bulimic attack.What happened after the manager, who just stuck, the fireman came and said: “God, no, it’s unbearably ashamed to be like that.”

[18:23] Nikita Maklakhov : Is the firefighter initiating this insane behavior, or does he come when everything has already been done and must eliminate the consequences?

[18:30] Julia Sianto : A firefighter appears when the manager cannot cope, when the manager cannot cope with maintaining the psyche in a stable state, and the person is triggered by his injury.

[18:42] Nikita Maklakhov : In fact, the firefighter starts this whole movement.

[18:46] Julia Sianto : No, it starts with some kind of trigger, be it a smell, a meeting, a conversation, someone’s phrase that depreciates in relation to you, it doesn’t matter. It all starts with a trigger, and then the parts are connected. The basic idea behind IFS is that we love these parts and don’t get to the injury before they let us get through. There is a lot of compassion, living and self-love throughout IFS.

[19:17] Nikita Maklakhov : What is the ultimate goal of this story? Should we unite them all into one, or just so that they all get well, calm down, become friends with each other?

[19:29] Julia Cianto : Yes, something like that. This is the passage to these losses, to injuries, to a crying child, most often, frightened, offended. What’s going on with this part? This is considering, giving it a place within yourself and accepting your parts, accepting yourself in the end.

[19:55] Nikita Maklakhov : Can you tell us a few words about how you did it in practice? How did you understand, for example, in what situations who connects with you? What did your firefighters and managers look like, what did they do? And how much progress did you end up with?

[20:08] Julia Cianto : Let’s try.I can tell you very briefly about one of the sessions that, perhaps, shocked me the most. I had a rather traumatic birth, although it was at home, wonderful, there were two midwives, everything ended well, the baby was born in the pool. In general, from the philistine point of view of a person who is immersed in natural childbirth, everything went great. Only for me it was a terrible injury, a trigger for many years. And literally in one IFS session, this tangle unraveled, and it was great.The point was this: every time I remembered giving birth, it was pain, the main trigger, that I was in unbearable pain, all these beautiful homemade 14 hours I screamed, because I couldn’t do anything else. And there is no one to blame for this – I myself wanted a natural birth, I did not want to go to the hospital. Everything seemed to be good, you see, this voice that says: “But it was still good” is the manager. He says: “Look, what a wonderful childbirth, what a wonderful baby it turned out, how everything healed quickly, you can’t say at all that you gave birth, everything is wonderful” – this is the manager.He does not allow to touch those feelings that were actually there, but as soon as some trigger happened – a friend giving birth, a story about a beautiful home birth, a firefighter came, it was either tears or aggression towards the world: “Never I won’t give birth anymore, go to hell. ” When we started to sort it out in therapy, we talked with the manager, he said: “Okay, okay, come in.” By the way, this is a very interesting feeling, when you talk from this self, from yourself with your part, which is also you, the brain is slightly disconnected into two parts.It’s a very psychedelic experience, quite like Tim Ferris. The manager agreed, missed, and then I try to go into these feelings, I am covered with aggression, which I naturally project onto the therapist. And then at some point I was covered with a veil, I had a feeling that I had fallen into a trance, I could not help reacting at all, it seemed to me: “God, what am I doing here, you just need to turn off Skype now, don’t, at all nothing is needed ”- this is a fireman, this is such a veil. And the way the therapist took me out of there with the help of special questions, she began to talk with this firefighter, as with a part, I was responsible for him.That is, my self merged with this firefighter, the firefighter makes it so that you cease to be in your self. In IFS there is a word blending – to connect, and there is a word unblending, and he carried out this unblending, we were able to make the firefighter retreat, gave a way to these feelings. And then there was already sympathy for this girl who was giving birth, who was in unbearable pain, tears fell, then we found a place for her in my body, I regularly come there, give her love, sympathy, what she did not receive in childbirth, although she needed it.But this is probably a very personal experience, somehow it looks like this. And all this in one session.

[23:54] Nikita Maklakhov : I understand correctly that, in general, this direction is designed to quickly solve problems, is this not about therapy lasting 10 years?

[24:02] Julia Cianto : Yes, that’s right. In the beginning, a person learns to do unblending, believe me, it is very difficult, it really causes a brain explosion at first. But when you master this instrument, you, in principle, then already with yourself can conduct this kind of sessions, as I do from time to time.Now I very rarely, pointwise come to therapy, upon request, to speak out if I have no one else. This kind of session, literally a few, solved all my main problems. And then there is a period when you this abandoned early part, preferably at first every day, go there to her house where you settled this part, and once again live everything that was lived and slowly heal this part of yourself.

[24:58] Nikita Maklakhov : Where to look for specialists in this area? As far as I understand, it is not very well represented in Russia?

[25:05] Julia Sianto : Now the certification of specialists in Russia has begun, I have already worked with a certified therapist, it was back in October 2020, a year has passed soon.Now, I know, there was one more thread, probably you can google simply “certified IFS therapist”, probably Google knows.

[25:28] Nikita Maklakhov : Okay, then let’s switch to a less personal, more general abstract topic. Let’s talk about health. Tell me how to understand that it makes sense to engage in health? That the current state in which we live day by day is not the norm, despite the fact that we are used to it? What are the criteria, what to pay attention to, what to measure, how to feel in order to understand that it makes sense to go somewhere, even if nothing seems to bother you?

[26:01] Julia Sianto : You know, I’ll now carry out a metaphor with a new psychological world, there is a phrase: “How to understand what you need to see a therapist? You have a mom – you need it. “Accordingly, you have a body, which means it would be great to check it regularly and watch what is happening there, and listen to yourself. How can you understand that something is not okay – you can go through a scan of the body, see what you would like and what it really is. For example, starting from the very top: head – is there a headache, is there mood swings, is there anxiety, is there a strong PMS in terms of a woman’s mood, is her hair falling out. And going down – what kind of skin we have, what rashes, how many of them; even lower – whether the joint, the spine hurt, whether the hands are numb, whether the stomach hurts, it may not hurt, but the abdomen is constantly swollen – by the way, a very frequent symptom – like a stool, is it regular enough, is everything okay.What do we have with the genital area, if women, what about the cycle, how regular it is, abundant. Are we happy with everything in our body? Does he really have a feeling that this is the maximum, the optimum?

[27:35] Nikita Maklakhov : Doesn’t all this lead to an increase in anxiety? Because it is obvious that hardly anyone will be able to answer in the affirmative that everything is perfect. Anyway, you start digging, medical student syndrome will appear, you will find all imaginable and inconceivable diseases. What good will it do?

[27:53] Julia Sianto : For this there are specialists, for this they come to me, so that I would separate the wheat from the chaff and say: “this is okay, this is normal, but it could be better.”For this, analyzes are submitted, we have numbers that are objective, and we can say something more objectively. One of the indicators that I forgot to say is how a person gets up in the morning, how cheerful he is, how much he wants to live, create, do what he loves, and enjoy. How much a person is able to enjoy life. As it shows, people who are well and actively rejoicing, they usually have health, too, everything is in order.

[28:39] Nikita Maklakhov : But at the same time, if we talk, for example, about some classical specialists, like doctors, it will be strange to come to them and say: “Doctor, I’m generally fine, but I want to dig in or improve. “The doctor is unlikely to help in this case. It’s the same with the tests, and on my way I see, and from the experience of interacting with you, that I passed the tests, everything seems to be within the framework of normal numbers, but then it suddenly turns out that the normal range is not normal, and something is needed- then it is all the same to identify, correct, even if it seems that the analyzes initially do not show anything so terrible.

[29:20] Julia Sianto : Yes, there is an optimum that doctors are traditionally not taught, although now there are a lot of knowledge improvement programs, and now more and more clients come to me who doctors already recommend some supplements, change lifestyle.In general, they do what I do, often quite competently, while these are doctors from an ordinary clinic. I believe that this industry will gradually transform. But usually doctors do not pay attention to this, most of my clients are people who were told: “Everything is fine with you, go.” They come to me, and we understand that it can be much better than normal.

[30:01] Nikita Maklakhov : Tell us just a few words about the ranges of normal values ​​in the analyzes.I realized that when you see the referent that testosterone should be from 5 to 20 – these are not super ideal numbers that are right for you, this is the average for the hospital. Roughly speaking, they took a million people, measured it, and it turned out that healthy people have testosterone readings in this borderline. But specifically for you, in fact, this does not mean anything at all, and how then to understand what is the optimal value of the same testosterone for you?

[30:38] Julia Sianto : Laboratory standards are established, if they are not factory ones, for 95% of those who passed this analysis, we make up the standard for them.Some tests are taken by people with specific signs, so the norms there can be very strange and not entirely healthy. For example, this is often the case for the thyroid gland, in central Russia women will often have thyroid problems, we almost all have iodine deficiency, and we, for example, have rather underestimated values ​​for thyroid hormones T3 and T4. How to determine the optimum – firstly, there is a database, I have 5 different pieces of them, I periodically look through and delve into what this analysis specifically means.For example, you gave a great example with testosterone, testosterone is a hormone that gives vigor, activity, desire to conquer, aggression, competitiveness – everything that we traditionally refer to as a brightly masculine manifestation.

[31:54] Nikita Maklakhov : Aggressive masculinity.

[31:55] Julia Cianto : Yes, exactly. On the other hand, the higher we have testosterone, the less problems a man will have with being overweight, with energy, with a high-quality persistence, with libido, with an erection.Everything is the same wonderful thing about testosterone. Accordingly, what we want from testosterone in the analysis depends on the individual. If I see a young man who has everything normal with an erection, libido, genital area, he has no complaints, he does not have excess weight, he enough for everything, then he may have testosterone low enough. But it will be deep enough for me to put it, because he has no symptoms.If, with such a low testosterone, we have a lot of excess weight and everything else, low libido, low sexual constitution, then we understand that most likely we want to raise testosterone, the person will immediately feel much better.

[33:06] Nikita Maklakhov : But, again, we cannot consider testosterone, just as testosterone. That is, roughly speaking, take, inject the hormone and continue to rejoice, it is obvious that you need to look at other criteria, too, by a bunch of other tests.And how then to understand and find out what is connected with what, and what is the general picture, how it should look like?

[33:28] Julia Cianto : Yes, that’s right, that’s why I’m asking you to turn in a large panel of analyzes to see their interaction. Because naked testosterone itself will not say anything, it is important for me to understand what picture of everything else it is in and, accordingly, what I can do, what I can offer non-pharmacological, in order, for example, to create conditions in the body for greater production or better use of testosterone.How to understand how analyzes and meanings are interconnected – listen, I’ll tell you how I basically work, most of my work.

[34:09] Nikita Maklakhov : Maybe tell me first, then, what is the minimum list of tests, according to which you can track most of the deviations, diseases, or vice versa, normal moments?

[34:21] Julia Sianto : I have a list of tests for a check-up, I can send it to you, give a link so that people can simply download it in a convenient format.In a very short list, there will be a general blood test, a marker of the thyroid gland along with antibodies, these will be renal, hepatic markers. If we have a question from the scales, hints of hypoglycemia, then these are necessarily markers of carbohydrate metabolism – glucose, insulin, glycated hemoglobin. Not in all cases, if I understand that it may be necessary to look, these are sex hormones, but not all, but selectively according to the situation. Lipidogram, of course, that is, cholesterol and its fractions. These are vitamin D, B12, folates, sometimes copper, for example, or zinc, sometimes I ask for an ultrasound scan additionally, because this can also give additional information.

[35:21] Nikita Maklakhov : What about some home measurements? Are there parameters, indicators that you recommend to measure at home on a regular basis?

[35:30] Julia Sianto : Yes, definitely – this is basal body temperature, it is especially important for women, especially for those who are overweight. Immediately see what we have with the thyroid gland, because the basal body temperature shows the efficiency of the thyroid gland. This is the body temperature that we take in the morning, just waking up, without getting out of bed, a thermometer immediately under the tongue and see how much it will be there.Ideally, around 7-8 in the morning, the indicator should be 36.5-36.6. If it is lower, then we understand that most likely the body does not heat up, our body is heated with the help of thyroid hormones, in particular, T3. And then we can, accordingly, suspect that we have a lack of T3 and look at other symptoms of hypothyroidism, decreased thyroid function – this is excess weight gain, a tendency to constipation, dry skin, a tendency to depression, mood swings, and overeating. There are definitely more symptoms, but these are the most basic.

[36:39] Nikita Maklakhov : And for residents of, say, St. Petersburg or similar places, without even passing any tests or measurements, deficit, deviation and what kind of problems can be assumed? For example, vitamin D3, what else is usually lacking on average in people in such cities?

[36:56] Julia Cianto : Vitamin D – guaranteed. It is better to pass and see what indicator a particular person has in order to select his individual dosage.Because someone may need 5,000, someone all 10,000, depending on genetics. For vitamin D, I usually recommend vitamin A, you need to look at nutrition, but most often you need it, and K2. Magnesium is almost always needed, most people do not eat up magnesium, simply due to the depletion of our soils. To many, especially women, especially women with large breasts, in the active fertile period – this is iodine, selenium, and this can be solved by nutrition, not supplements, but this should be monitored on a daily basis. Probably such a base.

[37:43] Nikita Maklakhov : Is there even at least one nutritional system that, plus or minus, is guaranteed to provide the body with everything it needs on all fronts?

[37:52] Julia Sianto : In the modern world, perhaps not, simply because we live in civilized cities, lead a sedentary lifestyle, do not stagger under the sun all the time, do not sleep in the fresh air. Our soils long ago were agricultural crops with fertilizers, they were depleted soils. Our animals, which we eat, do not graze on young green grass, they are fed with grain, corn, soybeans.Again, even our plants are not wild, not nutrient-dense, and very few people can afford to feed on concentrate. I find it very difficult for the most part. If, of course, we go to a village in the tropics or at least to the south, then, probably, it is possible, and then it will be food close to that of primitive tribes, near paleo food, where we eat a sufficient amount of animal products – meat, fish, eggs, vegetables, seeds in small quantities, leafy plants and especially root vegetables and seafood.

[39:03] Nikita Maklakhov : As I understand it, now paleo and keto for some reason, probably, there are some objective reasons, the most popular, the most in demand. Are there any decent alternatives, and how did they deserve their popularity?

[39:18] Julia Sianto : I’ll say a few words about paleo and keto, and especially about the differences, because it’s always strange for me when people combine these two types of food into one. They are very, very different, they are similar only in that a sufficient amount of animal products is consumed in paleo, and keto is most often based entirely on them.And the fact that paleo can be a low-to-medium carbohydrate diet, but not necessarily. Keto is a ketogenic diet, it is low-carb, this is when we eat up to 20-50 grams of carbohydrates per day, and this makes our body go into a state of ketosis – the production of ketones that feed our brain and cells instead of glucose. For example, I am not a fan of keto on a daily basis to everyone in a row and all my life, I really do not recommend it. I like to use keto only strictly for its intended purpose, only when you need to lose a lot of weight, and when a person has no contraindications, and for 4-5 months, preferably in winter, when it will be optimal for a state of ketosis.Basically, keto is justified for cancer, oncology, Alzheimer’s, dementia, and any brain problem. Keto is very good when a person needs to be brought to a stable plateau of blood glucose levels. Paleo is food for life, it is just food on which you can live very nicely all your life, and it is based on how even modern, although there are very few of them left, primitive tribes eat. In principle, it also allows you to keep your blood glucose level fairly even, it consists of whole, healthy, nutrient-dense foods.Actually, paleo is the closest type of diet that will maximize the nutrients from food, precisely because the very idea of ​​paleo is a nutritiously rich diet. For every unit of calories, we try to maximize the amount of nutrients.

[41:33] Nikita Maklakhov : And why, by the way, do we generally focus on the nutrition of ancient people? Still, they ate this way, not because they could choose, but on the contrary, because there was a shortage and ate what was. Why is it worth focusing on them when we have such a rich selection of everything?

[41:49] Julia Sianto : Because research shows that this diet is specific to humans.Our bodies have evolved on this diet for many millions of years, and agriculture has existed in our civilization for 10-12 thousand years only. This is nothing for the evolution of our intestines, we are not adapted to consume so many seeds, so many phytic acid and antinutrients that are contained in plant seeds. We can use some of them, but not so many. Dairy products are the same story, we use them for a very short time as a species. The only species that uses them in principle, and not all people are able to digest lactose.Alternative? Good question. Vegetarians very often come to me, for example, and ask me to adapt their diet so that it is as optimal as possible, still gives the maximum, but does not contain meat, chicken, fish. Then I recommend focusing on vegetables, as a base, on oils, in particular, olive, coconut. If a person consumes dairy products, then the only, perhaps, can be a plus – this is with a vegan, vegetarian diet, when dairy products provide a large amount of nutrients, especially with a good fat content from animals that feed on young green grass.If a person eats eggs, then definitely eggs on a daily basis. These are roots in large quantities and nuts, seeds, grains, legumes in an activated form – we soak, ferment, process, cook in a pressure cooker – we try to maximize the absorption of nutrients from them and reduce the amount of potential antinutrients.

[43:52] Nikita Maklakhov : Why is there such a basic, urgent question for everyone, like nutrition, why there is still no consensus, standards, what to eat this, and that’s it, stop running from one diet to another? Why is there still such a range from just the same raw food diet to, for example, I have a very beloved and respected Dr. Jordan Peterson, and he and his daughters had autoimmune problems for a long time, and they solved them thanks to a diet exclusively based on meat , only meat and everything, a lion’s diet.For a person who, for example, drowns for veganism, such food is probably just a brain explosion, that as it is, just eat meat, nothing else. How is this even possible?

[44:43] Julia Sianto : This is due to the fact that humans are, in fact, an omnivore, and we can really live on a purely vegan, raw food diet for quite a long time. By the way, I also went through this at one time, for about three years I was such a raw-foodist, half-raw-foodist, and then for another three years I was a strict vegan.Then I had a step-by-step path back to meat. Basically, a person can really feel good on many types of diets, the question is how long, what will this cause in the body. And there is also a nuance: if you look at different parts of the planet, we have a different climate everywhere. By the way, there is a very interesting book by Dr. Weston Price “Nutrition and Physical Degeneration”, “Nutrition and Physical Degeneration”. It is not very politically correct written, I can tell you right away, this is the end of the 30s, I read it in the original.This is a study of 11 different parts of the planet in those years, before the invention of antibiotics, a study of different tribes that had just been discovered, they were only affected by civilization. And he compared the traditional food, the food of a Western person and the food of those who found themselves at the junction and genetically completely belonged to the original peoples, but were already beginning to eat like a Western person. Price was a dentist, so he checked the amount of caries in everyone’s teeth, while describing what they ate and how much they had tuberculosis.And he showed with specific examples, photographs of how the teeth were distributed in children, whether they have a large enough jaw, how the skull is formed. He showed how nutrition directly affects different people, regardless of genetics. In different parts of the planet, of course, people ate differently, he went to Alaska, where people ate meat, fat, mainly seals on the coastal strip, those inside, mostly deer. If he went to Papua New Guinea, then, accordingly, there were a large number of coconuts, fruits, seafood.He splendidly described the Maasai family in Africa, who feed exclusively on the meat, milk and blood of their animals. And he researched the amount of caries, the amount of degenerative diseases in different kinds of people. Indeed, everyone ate differently, which is why there are so many diets. He identified several principles that work for absolutely all peoples on the entire planet. Firstly, all people eat animal products, he did not find a single tribe that would be strictly vegetarian.Moreover, a very interesting case, there was some island in Polynesia, several tribes lived there, and they had a constant war. And they stopped all wars once a week, because the tribe that lived in the center on the mountain, which did not have access to the sea, had to go down through the lands of rivals and collect animal sea food for a week. Because if they didn’t, everyone knew that their women would stop giving birth. The same thing, some tribe from the Andes traveled a huge number of kilometers in order to get dried fish roe, which contained iodine, for their women so that they could give birth.They exchanged caviar one to one in weight for gold. In general, the point is that, first, animal products were used everywhere, and the internal organs of animals were used in large quantities. This is what was most appreciated – liver, heart, kidneys, thyroid gland, brain, bones, bone marrow – this is the food that is really rich in nutrients, fat-soluble vitamins, and minerals. This is the food that was given to girls and young people before the wedding season, before conception for maximum fertility, was given to pregnant women, lactating women, leaders, children.In general, all those who needed additional food. Another point: in traditional societies, cereals and legumes were used very little, seeds were used, they were usually stewed for a long time, fermented in a special way. We did everything to improve the absorption of nutrients from them and destroy a large number of antinutrients. And, in fact, probably one of the most interesting points: very little green vegetables were used. Now everyone says: salads, cabbage are all great, but in traditional societies, the focus has always been on maximum calorie content and maximum nutritional value.Green vegetables have very few calories and, in general, not that very many nutrients, there is a lot of fiber, nothing more. Primitive people used a large number of root crops – these are just vegetables with a high saturation of nutrients, with a certain calorie content, and which, accordingly, provide satiety. And another, by the way, an interesting nuance on the topic of the keto diet, if you study genetics, then now genetic traits have already been identified among northern peoples such as the Eskimos, which do not allow them to go into ketosis for a very, very long time.That is, even when all carbohydrates are cut to the limit, only on animal products, they do not go into ketosis, they continue to produce a fairly large amount of glucose. It is still being discussed why, but this, perhaps, suggests that just being in constant ketosis is not good, otherwise evolution would not have done this for those peoples who should be constantly in ketosis.

[51:23] Nikita Maklakhov : Taking into account all of the above, is there any kind of diet that can suit me or just another person, if we study it well? Some kind of super personalized diet.Is it possible to say that there is one diet for one particular person, which suits him better than all others?

[51:43] Julia Cianto : Probably, you can test it. If a person comes for the first time, and he has never been fond of any diets, he has no ethical reason not to follow a diet, I usually recommend trying Paleo-ish – this is when paleo is without dairy products, but including a certain amount of pseudo cereals – buckwheat, quinoa, millet, amaranth, which are plant seeds, but are not cereals.And perhaps white rice, because it is the most neutral of all grains. Usually, on such a diet, the vast majority are good, and then you can already try to introduce dairy products for people without excess weight, try to remove something. Try how I took a long and painful way to remove nuts and seeds, for example, or chocolate, from which I peeled off for a very long time, but without which there was a huge leap in health. Some people may not go for nightshades, they contain a small amount of poison, and in some people they can cause triggers, but most people are okay.Then individualization begins, the path is when we remove, introduce, try. I personally introduced the same dairy products three times and in the end I still completely removed them, because without them it is much better.

[53:05] Nikita Maklakhov : It seems that you are telling recipes for advanced people who have not eaten junk food for a long time, do not drink alcohol, juices, or soda. Do you have any description of the levels of evolution of human nutrition, that at the first level he has everything, at the second he refuses, for example, from McDonald’s, then he stops drinking soda, juices, and at 99 he already comes to a good balanced diet ?

[53:35] Julia Sianto : Now, in general, you described this pyramid, this is how it most likely happens.I don’t want to sound like some kind of nun: this is the only way to eat, God forbid, you eat a donut or drink a glass of juice. Long-term adherence to a suitable diet for you in your daily life makes it possible to be much more neutral somewhere at a party, on vacation, suddenly eat something wrong and generally be okay. It’s much easier to digest it and not really notice it. With the help of constant nutrition, we restore, in fact, our intestines, improve the work of enzymes, and then we can sometimes allow ourselves to do something.

[54:30] Nikita Maklakhov : I will take a short break to announce the name of the winner in the Book for Review competition. At the beginning of each month, I give a prize to one of the listeners who left their impressions of the podcast on iTunes. And at the end of July, I suppose, a listener with a funny nickname Motka Svobodnaya receives a gift. Motka, please, do not forget to send me a personal message in social networks or to [email protected] with your postal address, and in return I will send you my book “To Be Done!” with my autograph.To everyone else, dear friends, let me remind you that you can also get a book from me if you leave a review in iTunes. Your feedback will not only delight me and my team, but will also help our podcast reach new listeners. In the meantime, in our “Book Club” we are finishing our discussion of stoicism using the example of the book “The Joy of Life” and will soon move on to studying a new, also very cool book of the non fiction genre. So, if you would like to join our company, look for the link to “Book Club” on the page describing this issue.

[55:47] Nikita Maklakhov : What is the name of what you do? What do you call yourself as a specialist?

[55:53] Julia Sianto : Officially, my nutritionist is written everywhere, I have a diploma in nutrition therapy, nutrition therapy. But this is more for convenience, this is what people know. In fact, I am engaged in the optimization of health, that is, healthy people come to me, for whom everything seems to be okay, but something is wrong, and the doctors kicked them off. I delve into their analyzes very often in their genome and try to optimize their health as much as possible, show their tendencies, what is worth paying attention to.Therefore, probably a health optimization consultant. And I sometimes laugh that I’m guessing by the analyzes.

[56:40] Nikita Maklakhov : But you don’t have any medical education. How do you justify yourself, explain why you can give some expert advice regarding health to other people?

[56:53] Julia Sianto : Firstly, I adhere to a very strict framework that I do not make diagnoses, do not recommend prescription drugs, I have no right to prescribe them.In principle, I do not write out anything, I provide exclusively informational services – I tell you what you can try, I give you ways. Probably, this is the first excuse for myself that I do not call myself a doctor and in plain text I say that I do not treat anyone. I help a person figure out how he works, perhaps this is the most important thing. And the second reason is that they come to me, it works, they recommend me very actively. 70% of all clients come to me on the recommendation, despite the fact that I have a popular blog, but most of them come on the recommendation, because it works.Apparently I am doing something right.

[57:57] Nikita Maklakhov : At the same time, if you go to the same Instagram, then at the request “nutritionist Julia” there will be a hundred or even a thousand different profiles. How to understand how qualified a person is in front of us, what to ask, what should he know, study, go through? What diplomas should I show? How do we know that he can help us in some way?

[58:21] Julia Cianto : I don’t know. You can probably just read a person, because a diploma does not mean anything in this market now.I shoveled all the courses that exist now, okay, maybe not all, I’m not perfect. But I constantly monitor what is new, and at one time I also dug a lot, choosing for myself what I want to learn, where, from whom. I have not yet found a single program that would be available to me in time and financially, in Russian this is not, in principle, perhaps, there is, perhaps, one that is plus or minus ok, and then you need to gain experience. I took university courses on Coursera, and now I am starting my studies at a British university in the Health Scientist program.I realized that the only way is higher education. Therefore, I would be guided by the fact that a person has a higher biochemical, medical, but first of all I would read, read what a person writes, listen to podcasts, listen to a video, how he responds, what a person recommends, how it goes, his tone, his manner and feedback, perhaps.

[59:36] Nikita Maklakhov : And who are you watching yourself here and, perhaps, in the West? Who is your authority in this area?

[59:42] Julia Sianto : Probably one of the main teachers, he doesn’t know, though he is my teacher – this is Chris Masterjohn.I really love Lara Brydon, she is about hormones, this is my favorite topic right now. Of all the Russian nutritionists, I like Yulia Yusipova the most, I learn from her.

[1:00:10] Nikita Maklakhov : What other sciences and disciplines are good to include in case we want to advance? And what did you study, what areas besides nutrition, maybe the same genetics, biochemistry, endocrinology? What have you studied?

[1:00:27] Julia Sianto : First of all, biochemistry, basic physiology.If a person does not understand how a cell works, how mitochondria are arranged, what processes occur, how assimilation takes place, for example, the Krebs cycle, cellular respiration, how it works. If all this does not understand, then, probably, with this person just about the same keto diet there is nothing to talk about, because he does not understand how keto works in principle. Therefore, basic biochemistry and physiology were primary for me. This is genetics, because now I am especially fond of genetics, I have access to professional databases, so I really love clients with already donated genomes, which I can run through the databases and get something out of there.

[1:01:12] Nikita Maklakhov : Why are those bases better than general universal services like Genotek, Atlas and other guys?

[1:01:20] Julia Cianto : You probably know by the scale of information and verification. Genotek, Atlas has a good service, but it is very limited, you really can’t research, look somewhere. I use SelfDecode, I followed them for a long time and ended up buying a professional account, I trust them. They just have a splendid selection of databases, which, by the way, can still be added to the part I admire, where I study.

[1:01:52] Nikita Maklakhov : Okay. As far as I know, you came to this topic, as many people come to their topics, thanks to personal requests and personal problems. Let’s talk a little about it, at what point did you realize that something was wrong and in which direction did you dig?

[1:02:09] Julia Sianto : I guess all my life I thought that something was wrong with me. I completely understood this, probably at the age of 25, when I got married, and we were kind of going to get pregnant.By that time, it was already clear that I had long, incomprehensible cycles, the devil only knows what about fertility. At one time I was diagnosed with infertility, a year and a half without menstruation at all. In general, we got carried away with this, plus, of course, since puberty I have been struggling with being overweight. Despite the raw food diet, by the way, let’s start with the raw food diet, I came to him precisely because I had bulimia. After that, I went on a raw food diet, where I finally ended up with bulimic attacks, but I continued to overeat, just less high-calorie food, healthier.And despite the seemingly strict restrictions, I continued to be overweight, I continued to have a very strong face puffiness. And somewhere at that moment we realized, thanks to my ex-husband, he brought me a list of symptoms of hypothyroidism – a low thyroid function – and said: “Look, it’s you.” At that time I was still a noble alternative woman, and I started therapy with iodine, which changed me, of course, forever. For the first six months I came to my senses, for the first time in my life I felt light, stopped eating so much, lost weight and, most importantly, the cycles became, albeit long, but more regular, every 45 days.And I had a definite ovulation, after that there was a pregnancy, quite easy, and everything went well. It became interesting to me, I began to read, to follow, when the baby was growing up, it was very difficult for me psychologically, I ate a lot due to old habits. We both stopped being vegan then, and I just started slowly introducing different things, first of all, cakes. Motherhood turned out to be a very dreary and boring business, especially in exile and without help. And then I began to read casually about insulin resistance, again about hypothyroidism.By the way, then my tests were already quite decent for the thyroid gland, for the endocrinologist everything was normal. Then I will understand that, in fact, no. And then I just read about paleo, in about the same way as you just talked about this carnivore diet: “How is it, how can you eat only meat?” I am also a former vegan, I think: “How do I bring meat to the house, we have pasta, vegan pizza, this is classic food, rice, soy stuff, how is it.” But at some point I decided on this, my husband went on a business trip for two weeks, and I was left alone with the baby.I thought: “I’ll try” – and, in general, I ate meat and salads for two weeks. And it was so great that when he came back I said, “Sorry, of course, I will eat meat for the most part, I feel very good.”

[1:05:33] Nikita Maklakhov : There was no story that the body somehow lost the habit of eating meat, there was some kind of poisoning, maybe at first?

[1:05:39] Julia Sianto : Not at all, the first steak was euphoria, the stars just flew up inside the brain, it was so nice.And for the first time I started to gorge myself, it turned out that a sufficient amount of meat, protein eats me up, I can eat and forget before lunch or before dinner and generally not remember about food. And before I constantly had a snack, every half hour or hour you want to put something in your mouth, something to chew. And for me it became a value, it gave me freedom from food, then everything went on. Then I kept in line with the paleo, and for 4 years now.

[1:06:27] Nikita Maklakhov : What interesting things have you learned about your body during this time? What are its features, specific properties? How was all this taken into account in the nutrition system, supplements, and so on?

[1:06:39] Julia Sianto : During these 4 years I have learned much more about myself than in my entire previous life, I think.Firstly, I found out that I have genetic breakdowns in some places, in particular, I have Gilbert’s syndrome, which gives me hesitation in my head, great fatigue, very poor tolerance to alcohol, tobacco smoke, in principle toxins even in the air. in water and in watermelons. Gives, on the other hand, yellow skin and a great tan. I realized that I have a genetically poor conversion of T4 to T3, this is the thyroid gland. And, accordingly, despite the fact that I have an ideal TTG, 1, I have T4 in the optimal range, T3 is at the very bottom, sometimes even below the norm, and it does not rise at all, simply because the conversion is very bad.Because of this, I have been on the verge of depression all my life. When I realized this and stopped resisting the idea that I still need additional hormones, in particular T3 in combination with T4, and I began to take them, my life changed, divided into before and after. Now I am such a hard-working person compared to what I was, I cannot describe it in words. Another nuance is just about impulsivity, about a tendency to addictions, which also haunt me all my life. I just saw it in my genome, my three homozygotes for the COMT gene, who tell me: “Well, yes, what do you want, you have high dopamine, which is very poorly purified and, accordingly, burns your receptors”.I think very quickly, speak quickly, switch quickly, switch off very hard after that. Prolonged purification of dopamine, it is difficult for me to fall asleep, my thoughts are spinning in a circle, if there is any stress, I work very badly under it. And then there are all sorts of things with the cycle, because one of the things that I constantly monitor is my cycle, and I am very different on different days and phases of the cycle.

[1:08:57] Nikita Maklakhov : How did you know about Gilbert’s syndrome? I understand that this is a fairly common story, about 10% of the population.

[1:09:05] Julia Cianto : Yes, depending on the type of population, from 5 to 30%, for the black population. I found out because I had constantly high bilirubin, and at the border, the genetic test only confirmed it, but even without it, everything was clear.

[1:09:21] Nikita Maklakhov : And the story about taking hormones, how good is it at all? Because I often hear that it is better not to get involved with this, because you can get hooked, break some of your mechanisms, it is better to do without it.

[1:09:35] Julia Sianto : I resisted to the last, because I knew that I had hypothyroidism, remember, I told this story that we found it out before pregnancy. After that, I did everything I could – nutrition, exercise, sleep, stress reduction, deficits were corrected. I actually had wow tests, and at the same time, my T3 was always down, all the time there was no strength, all the time there was a depressive state, low body temperature, terrible frostiness, low libido.Whatever I did, T3 was at the very bottom. And this winter, for the last two years, I have been living in Riga, we have the same as in St. Petersburg, long, dark winters without the sun, which very much make me depressed, and a personal crisis was superimposed on me. And somewhere in December, for the first time in my life, I seriously thought about antidepressants, I realized that I can’t get out, I wake up and start crying in the morning, and so it has been for a week. And here it turned out that someone very successfully wrote somewhere about a specific drug, which turned out to be easy to order in the European Union.Because with natural thyroid glands, this is exactly what I drink, what contains both T4 and T3, unlike that Thyroxin, which is useless for me to drink in principle, I need T3, I need a combination. I found a drug that turned out to be very easy to order, came in 3 days, everything inside the European Union. I don’t even remember, I decided to just try, ordered and started drinking the minimum dosage. Two weeks later, I suddenly realized that everything was over, the depression was over, and then there was a selection of the dosage. You know, now I make sure that I always have hormones with me, preferably a lot, let them deteriorate better, but so that they never stop being in my bag, in my house.Because for the first time in my life I do not walk on the brink of depression, despite a very strong heartbreak, a broken heart, a personal crisis and other things, I work from morning to night, everything is cool with me. For me, this is a state that has never been attainable before, so for me now there is no question: to drink or not to drink hormones.

[1:12:13] Nikita Maklakhov : What else is there, if it’s not a secret, interesting in your purse in terms of dietary supplements, supplements, some things that are over-the-counter? What do you pay attention to, what do you experiment with?

[1:12:24] Julia Sianto : The last love is the artichoke and B6, it all improves the bile outflow.This is important for us with Gilbert’s syndrome, while taking the artichoke, my temples disappeared. Once I was at an osteopath for another reason, he looked at my face and said: “You have bilious on your temples. And you have a bone on your leg – it’s all bilious. ” I then somehow did not pay attention to it. Every time I give a lecture, I take something from there for myself, including. I gave a lecture on the thyroid gland, before that I started drinking hormones. I gave a lecture on menopause, preparation for menopause, I realized that I probably already periodically need progesterone support in the second phase, I started doing it.I gave a lecture on Gilbert’s syndrome, I injected myself with an artichoke. And, you know, it worked like that, the bile outflow clearly improved, and the rash on the temples disappeared. Artichoke and B6, B6, by the way, are also associated with the cycle, they are needed to remove copper. An excess of copper, especially in women, can cause bouts of rage, postpartum depression, because copper accumulates during pregnancy and is then poorly excreted. If a woman has a copper coil, for example, this can also lead to a build-up of copper. And there are just people who genetically poorly excrete copper.I always have a deficiency of zinc, this can be seen from the dots on the nails, I constantly had them until I started drinking zinc on a regular basis. And zinc is needed to remove copper.

[1:14:25] Nikita Maklakhov : What are the points on the nails?

[1:14:27] Julia Cianto : White lines. So, if you drink zinc, they disappear, oddly enough, and I just realized that I probably lacked zinc, and started drinking it. So zinc is also always with me, and then I found information that zinc is very often paired with B6.And B6 is also tied to bilious, in general, now I have my favorite three – this is the artichoke, B6 and zinc. And B2, of course, is Gilbert’s syndrome, how could it be without it.

[1:14:59] Nikita Maklakhov : And if we talk about non-drug, non-pill interventions, what have you tried, what have you done or are doing in terms of health optimization? What practices, gadgets, devices, what did you play with?

[1:15:15] Julia Sianto : I use the Oura Ring – this is a ring that tracks my sleep very well and counts my steps, works like a bracelet.The most important thing for any woman in general is to track the menstrual cycle, this is tracking, first of all, the discharge from the cervix, how it changes with the cycle. When ovulation occurs, when menstruation occurs after ovulation. Ideally, for some time it is desirable to still measure the temperature during the cycle, because it shows how quickly progesterone rises, how high it holds and for how long, what is our second phase. This all tells about the cycle and about the hormonal background of a woman much better than any tests for estrogen, progesterone that can be passed.I regularly ask my clients, especially those who want to get pregnant or adjust hormonal levels, to monitor the menstrual cycle, basal body temperature and discharge, their correlation, to understand how a woman is arranged. And for me it gives information for every day, every day in the morning I am – and what am I today? So that I may not always, maybe completely believe what I think.

[1:16:37] Nikita Maklakhov : How easy is it for you to adhere to this lifestyle, diet? And what do you usually recommend to your clients and clients to make it easier for them not to break loose, not to run away into binges, seizures?

[: 16: 53] Julia Cianto : First, I recommend psychotherapy, I recommend mindfulness and tracking.Because we are not perfect, and we definitely have situations when we do not what is optimal for us, but what seems pleasant at the moment. And it’s okay, if being with yourself is not ideal, okay, then it is easy to adhere, because I can be anyone, I do not forbid myself anything, but I choose. Then in 99% of cases I have the resource to choose what, I know, will be pleasant and good for my body. And then a habit is developed – the habit of supporting oneself so that it is comfortable.But even if not – okay, such a day, tomorrow will be another day, tomorrow will be better. In general, it’s easy enough for me to stick, and that’s why I’m still such a fan of paleo, because I eat very well, I eat a lot, with love, it always tastes good to me. I can easily find my food, it is socially approved for the most part, although not everywhere now, but it’s easy enough for me, in fact, automatism to some extent.

[1:18:12] Nikita Maklakhov : Can you point out any habits that should first be introduced to people who want to improve their health and nutrition? And what, in principle, is the basis, the structure of your lifestyle?

[1:18:28] Julia Sianto : First of all, people would like to learn to sleep.

[1:18:31] Nikita Maklakhov : By the way, have you noticed any improvements and changes in the quality of sleep in six months or how much time has passed since taking T3?

[1:18:40] Julia Sianto : By the way, this is the only thing that has not improved, but even slightly deteriorated. And this is very logical, because T3 is directly related to other hormones that are involved in the work of the adrenal and thyroid glands. Each hormone has its own peaks of release, the peak of the T3 choice is 3 am, the peak of the T4 choice is 6 am, the peak of the TSH choice is 12 am, then cortisol and adrenaline enter this system.If we take additional T3, we do it in the morning and in the afternoon, we interfere with the work of the adrenal glands. And, for example, in the habituation stage, I had great difficulties, on the contrary, with falling asleep, but for me this is the side effect to which I agree. And then the body rebuilds and adapts a little. Here I know that I am a little hurt, but the advantages are so huge that I agree to it.

[1:19:41] Nikita Maklakhov : And what is the optimal time to take this drug?

[1:19:46] Julia Sianto : It’s optimal if you drink it the tiniest bit around 00:30 at night, so that it dissolves by the 3rd.Slow it down, of course, in a clever way – in a plastic capsule that is long-lasting, but you don’t really want to swallow plastic on a daily basis. In coconut oil, on top of date fibers and again oil, three times it’s all in capsules, slow down. In Holland, for example, I know you can order slower T3 as a drug. Ideally, this is so, then the maximum dose is around 3-4 in the morning, and then at 6-7 in the morning T4. Then it optimally synchronizes you with the circadian rhythms, but it’s very confusing.So I rebuilt a little, but I am not taking my hormones in an optimal way.

[1:20:44] Nikita Maklakhov : Are you doing something for sleep?

[1:20:47] Julia Cianto : I sleep at the appropriate time. For the most part, in my normal life, not dancing, I go to bed at 10 pm. I drink magnesium, in the second phase of the cycle I strengthen myself with progesterone, because I have some lack of it. Progesterone also helps sleep, very often, therefore, in women in the second phase of the cycle, sleep deteriorates more than in the first.

[1:21:15] Nikita Maklakhov : And magnesium in what form?

[1:21:17] Julia Cianto : I love citrate, it goes well for most people. Glycinate is good, glycine is not good for me, so I love citrate. And I always sleep in a mask, I create darkness for myself, sometimes even with earplugs, if this is a noisy place, but I try to sleep in quiet places.

[1:21:38] Nikita Maklakhov : Good. Finally, tell a few words about how you ended up in Riga? Why exactly there, how do you live and don’t you want to come back?

[1:21:49] Julia Sianto : I have an interesting story, I myself am from Chelyabinsk, but I studied in Moscow, in Baumanka, and lived there for 8 years.After that I traveled around Europe, and I really liked it there, I fell in love with a country called Slovenia, learned the language in 3 months, entered the university and almost moved. I lived there for the winter and had to start studying, but at the last moment I accidentally ended up in Portugal – there was an open Schengen area, I hitchhiked, lived on couchsurfing and ended up in Portugal.

[1:22:27] Nikita Maklakhov : At what age?

[1:22:29] Julia Cianto : I was 24.At the very last moment, at the final point, in Lisbon, I met my future husband, and he persuaded me to stay, I exchanged Slovenia for Portugal and got married. Therefore, I lived for almost 4 years in Portugal, we had a baby, then my husband found a job in Germany, and we moved. We lived there for another 2 years, after which we divorced. My son now lives with my ex-husband perfectly in Dusseldorf, I go there all the time. And I went back to dancing, because I danced all my life, and when we moved to Germany, I was able to return to my favorite kind of dance – West Coast Swing, West Coast Swing.I got carried away, it was happiness, I realized that I had lost 5 years of my life, not dancing, completely in vain. I met a young man, I went to him in Riga, simply because it was convenient, it was great love, it was cheap, because after the divorce I was no one, nowhere, at that moment still without documents. It was a difficult situation, I used social assistance in Germany for a while. I lived in a very scary smoky place, the only place I could find. My relationship began to develop, and we had a lot of things together, the dances are the same.He just said to me: “Listen, why don’t you take up nutritional science? You still consult everyone around you constantly, you tell everyone something. You are already doing this anyway, go learn. ” So it happened, and at some point it was just convenient to move to Riga, we began to live together. I have been in Riga for 2 years, but not for long now, I am going to Israel. But I am going to Israel, because it is warm there, there is my dad, the sea, my favorite climate. There is very strong social protection, now I understand how important this is.This is the place where I can imagine myself growing old. You know, probably, with age it becomes more and more important, now with a pandemic, with a crisis such a reality check happened, when I looked around in Latvia, I realized that, damn it, I don’t want to grow old here when there is no dancing, I I don’t want to live here at all. And most importantly, I do not want more children, and for my young man it was important. I see myself in Israel, and I think it will be interesting.

[1:25:28] Nikita Maklakhov : Cool, let everything turn out in a new place.

[1:25:31] Julia Cianto : Thank you.

[1:25:32] Nikita Maklakhov : Let’s then move on to the final section, as I understand it, you have already prepared for it. Tell me what book you can recommend on the topic or off topic.

[1:25:42] Julia Sianto : I can give some advice on the topic of nutrition, what is related to nutrition, and what personally inspired me at one time. As for nutrition, as I have already mentioned, this is Weston Price’s “Nutritional and Physical Degeneration”.

[1:26:00] Nikita Maklakhov : Has it been translated into Russian?

[1:26:01] Julia Cianto : Unfortunately, no, there are dotted translations of individual chapters. But there is a good copy of Katherine Shanahan’s “Smart Gene: What Food Does Our DNA Need”. There she relies, among other things, on Price and uses his ideas in many ways. And I really love David Perlmutter, his most famous books are Food and Brain, Intestine and Brain. And yet a new book came out, I have not read it, but I want it, he has everything confirmed, everything is proven, while it is very easy to read.And not on nutrition, there are several books that have rebuilt me, you know, when you read, and immediately insights, immediately life changes. About psychotherapy Bessel van der Kolk “The body remembers everything”, as he writes about IFS, including. About relationships – this is Sue Johnson’s book “Hold Me Tight”, about how we build relationships in adulthood based on attachment. Something that changed my approach and vision of relationships in general. Affection – Lyudmila Petranovskaya “Secret support”, relationship with a child, with oneself-child.And two feminist books that at one time got me out of this patriarchal Vedic world and made me who I am, brought me back to me – these are Emily Nagoski “As a Woman Wants” and Naomi Wolf “Vagina”. I love them very much, I recommend them very dearly.

[1:27:50] Nikita Maklakhov : Okay, let’s move on to habit, to practice – to something that is in your life, that you do every day.

[1:27:58] Julia Sianto : Once again, I track every day what day of the cycle I am in, what state I got up in, what state I woke up in.If I wake up and the sun is shining, even if it does not shine, but the birds are singing inside – this is one thing, then I understand that the day will be cool and fruitful. If I got up, everything seems to be fine, but I’m preparing breakfast and suddenly I catch myself thinking of evaluating others, condemning, someone is to blame in my head, everything is scary, everything is unbearable, what will happen to me. If I catch this, then I change my attitude towards myself on a given day, and I understand that I need to relax, it is better to interact less with others, to give myself a discount on the fact that today I am not optimal.This daily tracking is probably the best habit I have.

[1:28:57] Nikita Maklakhov : Great, moving on – an instrument, something from the virtual or real world that helps you in life or work.

[1:29:06] Julia Cianto : I’m a big fan of Google Docs, I have a life in them. And all the things Google – mail, calendar. I use Canva a lot for all my designs, this is my choice. I am writing to EverNote.

[1:29:22] Nikita Maklakhov : He’s still alive, that’s good news.

[1:29:25] Julia Cianto : Yes. I also use a program to track my finances, a very unpopular program – Cubux. In addition, as I said, I have an Oura Ring, which works like a bracelet for me, but it is more comfortable, you can sleep, dance, wash, even dive with it. And one more thing, I thought it might be interesting, I use barefoot shoes.

[1:29:55] Nikita Maklakhov : Even now in St. Petersburg?

[1:29:57] Julia Sianto : Yes, even now in St. Petersburg.The only thing is, I put a thin silicone pad under the heel when I walk on the tarmac. But it is the barefoot, flexible, wide shoes that are important for all my bones and wide legs.

[1:30:13] Nikita Maklakhov : Good. Going further, the fourth point is about a question for self-reflection.

[1:30:19] Julia Cianto : There are several questions, they are ranked by timing. At the beginning, what I have already said: “In what state am I now, am I today? What discount to give yourself or what load? Further short-term planning: “What will I be happy about, what will I be happy about in the coming days, in the very near future”? I define my meaning in life as joy, as gaining experience, living this experience and receiving joy from it.Accordingly, I constantly plan what I will be happy about, be it a job, a meeting, a trip, dancing, relationships, whatever. And finally: “What will give me joy in the future, and how does it affect my present day? What am I doing today in order for this future to come nearer, so that everything goes where I want it to go ”?

[1:31:16] Nikita Maklakhov : Okay, and finally – a movie or a TV series.

[1:31:21] Julia Sianto : This is difficult, because I watch very little, mostly read and listen, I’m generally a human being.Of the ordinary TV shows that I rarely watch, but some of them impress me very much – this is, perhaps, “Big Little Lies”. And the series is about the relationship of ordinary people, it is called “Ordinary People”.

[1:31:42] Nikita Maklakhov : Cool. Julia, thank you for the conversation, we will gradually finish on this. And finally, tell us where you can be found, how you can be consulted. And maybe there is something else that you yourself would like to say or wish to the audience.

[1:32:00] Nikita Maklakhov : Thank you, Nikita. I blog very actively on Facebook, this is my main platform, where I write quite frank things, including nutritional posts, too. Now Instagram has begun to develop with me, there is just more nutritionology, although I can’t do it without a personal one, as you already understood from our conversation. And Telegram, but there is already purely nutritional science. Plus, there is a site where you can find all the information about my services, all the details, prices, conditions, everything on the bodydecoded site.com. I really liked this name, body decoded is the deciphered body, this is the essence of what I do. I see each person as a mathematical problem, as a puzzle that I need to assemble or disassemble, see how everything works, and then assemble and explain to the person in understandable words what he is about, how he works. What I would like to wish our listeners is, perhaps, awareness, no matter how trite it sounds, but it seems to me that everything starts with it.

[1:33:12] Nikita Maklakhov : Dear friends, thank you very much for listening to the end of the episode, we just have to add a short summary.Today, Julia Sianto and I talked about how to feel better and stay healthy. This can and should be done in a variety of ways, including with the help of psychotherapy and careful, controlled experiments with nutrition. And, of course, in any case, no matter which approach you choose, it is critically important to learn to listen and hear yourself and your body, notice your feelings and needs, and monitor your condition. To do this, Julia suggests, at least, periodically measuring basal body temperature and more often asking the question: how do I feel now? For those of you who love writing practices, you can also keep a food diary and a mood diary.And my guest strongly recommends to our wonderful listeners to additionally monitor the cycle and notice how the state of health changes during this. In the course of the conversation, we found out that there is no diet that would be perfect for everyone, which, of course, is not surprising. But at the same time, Julia listed several universal principles of nutrition. A diet based on these principles should contain meat, especially the internal parts of animals. Still in such a diet there are few grains and legumes, few green vegetables and a lot of root vegetables.In general, if you have never experimented with your diet yet, but want to start, Julia suggests trying, testing the paleo diet without dairy products, but with pseudo cereals. And for those who are ready to deal with their nutrition and health in more detail, perhaps the main advice is to find such a person, a specialist whom you can trust, and start working systematically with him. This, of course, does not negate the fact that there is an absolute sense in studying this topic yourself, in order to have at least an idea, understanding of the recommendations that a specialist will give you, and what they should serve and how to work.In any case, I wish you health and joy. And the fact that they are interconnected only plays into our hands. Good luck and see you next time!

90,000 set of exercises. Complete plan-synopsis of exercise therapy for medial meniscopathy

The knee joint is one of the most complex and mobile in the human body. It carries a great deal of stress while walking, running, jumping, climbing stairs, and static loads.As a result of injuries, inflammatory and degenerative-dystrophic diseases of the knee joints, the blood supply and nutrition of the tissues deteriorate, the cartilaginous layer of the intra-articular surfaces of the bones becomes thinner, the menisci are destroyed, and the work of the musculo-ligamentous apparatus is disrupted.

Arthritis, osteoarthritis, changes in the integrity of bones and ligaments lead to chronic progressive inflammation and impaired knee mobility. For the treatment of diseases, medical treatment, surgical methods of therapy, physiotherapy and exercises to strengthen the knee joints are used.Physiotherapy (exercise therapy) is prescribed at different stages of the disease and significantly improves the function of the musculoskeletal system.

Tasks and rules of training

The complex of medical gymnastics is prescribed by the doctor depending on the nature and severity of the pathological process, concomitant diseases, the patient’s age. Full-fledged training begins during the period of abatement of the acute phase of the disease – reduction of pain syndrome, normalization of body temperature, reduction of local inflammatory manifestations.The main task of gymnastics is:

• to increase the elasticity of the ligamentous apparatus of the knee;
• Strengthening the muscle groups of the thigh and lower leg involved in the process of motor activity of the knee joint;
• normalization of blood circulation, as a result of which the metabolism improves, the synthesis of synovial fluid is activated, the cells of the cartilaginous tissue are restored;
• improvement of general well-being and emotional background, which has a beneficial effect on recovery.

Exercise therapy can be practiced in groups under the supervision of a specialist

With the daily exercise of a set of exercises, the function of the knee joints is restored completely or partially, depending on the degree of disturbance of anatomical structures.

During exercise therapy, you should adhere to the following rules:

• trainings should be regular, the course of treatment is from 14 to 30 days;
• gymnastics should be done 2-3 times a day for 10-15 minutes, the total exercise time is 30-45 minutes;
• the load on the joints of the knees should gradually increase, the frequency of repetitions of the exercises starts from 3-4, bringing to 10-15 in one approach;
• the amplitude at the beginning of the training is low with an increase towards the end of the gymnastic complex;
• each exercise is performed carefully, muscles and ligaments are well worked out;
• after physical education, you should rest in a prone position on a hard surface with extended knees, which helps to restore blood flow in the trained joints;
• after a set of exercises, you can take a contrast shower, self-massage the affected joint and surrounding soft tissues;
• gymnastics should not bring discomfort and pain, if discomfort appears, you should stop training;
• pain syndrome during subsequent training requires a visit to a doctor.

Do not expect a quick positive effect, exercise therapy classes improve the condition of the knees in arthrosis and arthritis as a result of long-term patient treatment that does not exclude other types of therapy.

A set of exercises according to the Evdokimenko method

An effective exercise therapy complex for the rehabilitation of inflammatory and degenerative diseases of the knee joints was created by the Russian academician, rheumatologist and psychologist Evdokimenko Pavel Valerievich. Based on his many years of experience, he has developed exercises that have a positive effect on the musculoskeletal system and improve the emotional state to fight the disease.

Most often, knee dysfunction occurs in osteoarthritis, which is characterized by the destruction of cartilage and bone tissue, impaired synovial fluid synthesis, and a decrease in the range of motion of the lower extremities. The disease develops after trauma, as a result of metabolic pathology, inflammation of the structures of the knee joint (arthritis, periarthritis, bursitis).

The complex structure of the knee joint and its mobility lead to the frequent development of pathology

Before starting physiotherapy exercises, you should familiarize yourself with the list of contraindications to classes:

• arterial hypertension;
• increased intracranial pressure;
• abdominal and inguinal hernias;
• acute blood diseases;
• severe chronic diseases of the heart and blood vessels;
• acute inflammatory process in internal organs;
• increase in body temperature;
• menstrual bleeding;
• recovery postoperative period within a month.

The complex of physical education for arthrosis of the knee joint includes 9 exercises that must be performed in the proposed sequence.

1. Lying on your stomach, arms along the body. Alternately raise the straightened leg up at a distance of about 15 cm from the floor and hold it in weight for 40 seconds. In this case, the pelvis is tightly fixed, and the movements are carried out by the muscles of the thighs and abdomen.
2. Same starting position. Bend your left leg at the knee joint at an angle of 90 degrees and slowly lift it to a height of 10 cm from the floor, holding it on the weight for at least 10 seconds.Then do the exercise with your right leg.
3. Same starting position. Slowly raise both legs to the maximum possible height, then smoothly, without jerking, spread your legs to the sides and bring them together. Exercise can increase blood pressure and should therefore be performed with caution in patients with coronary artery disease and hypertension.
4. In the supine position on the right side, bend the leg of the same name, and straighten the left lower limb and lift it up as much as possible, hold it for 20-30 seconds.Then repeat the exercise on the left side.
5. Sitting on a chair, alternately straighten and raise your leg, holding it in weight for up to a minute. If, when performing gymnastics, reduce the range of motion until the discomfort stops.
6. Turn to the back of the chair with your face in a standing position and, holding onto it with your hands, gently rise on your toes, hold in this position for 3 seconds and lower your feet to the floor.
7. Same starting position. Now you need to stand on your heels, lifting your feet up as much as possible.
8. Same starting position. Raise the left leg to the toes with the right leg stationary, then do this exercise with the other leg. It turns out a roll from one leg to the other. Feel the rush of blood in your knees.
9. At the end of the gymnastics complex, self-massage the anterior-lateral thigh from the knee joint to the groin for 5 minutes. First rub the skin, then knead the muscles, at the end of the procedure, stroke. After the massage, you should feel a pleasant warmth.

Articular gymnastics according to the Evdokimenko method is available for patients of all age categories

Exercises for arthrosis of the knee improve its motor function and relieve pain from the very first days of classes, however, to consolidate the positive effect, it is important to complete a full course of physiotherapy exercises. For the correct execution of gymnastics, you should consult a doctor who will help you set up a training technique. In addition, numerous visual videos are posted on the Internet, explaining in detail the features of exercises for diseases of the knee joint.

Exercise therapy for knees effectively restores their functional activity and are an important part of the complex treatment of diseases of the musculoskeletal system. The correct approach and following the recommendations of a specialist when performing gymnastics will help maintain the health of the knee joints and prevent the progression of the pathological process.

Moderate physical activity helps to keep the body in good shape and even fight pain, for example, special exercises for knee pain can significantly improve the condition.There are various reasons for knee pain, but in any case, physical activity can help reduce the unpleasant symptom.

Causes of knee pain

Why do knees hurt? The pain can be infrequent and short-term, or frequent and prolonged, aching and sharp. It may be accompanied by other symptoms – redness, swelling. The causes of these pains are varied. There are five main reasons:

• joint diseases;
• injuries;
• too active physical activity;
• overweight;
• low physical activity.

The most common cause is injury. It could be a minor bruise or a major fracture. Either way, the injury results in knee pain. If a fracture or rupture of a ligament causes severe pain, then a bruise or sprain usually presents with mild aching pain. Of course, in case of injury, it is impossible to do exercises right away, but after a while, when the specialist permits, it is necessary to start gymnastics.

Diseases of the joint are very diverse – from inflammation to the destruction of cartilage (arthritis, arthrosis).They can occur due to infections or metabolic disorders. In such diseases, the doctor usually prescribes drug treatment, as well as therapeutic exercises. Exercise therapy is necessarily included in the complex of treatment of knee joints for various diseases. You need to attend physical education regularly, then the improvement will be noticeable in a few weeks.

With regard to very strenuous physical activity, they contribute to problems with the tendons and cartilage of the knee joints. Gradually, the cartilage becomes ossified, and various bone outgrowths are formed on it, which, in turn, negatively affect the surrounding tissues.Low activity is also harmful, since the knee does not work at full strength, blood circulation deteriorates.

Excess weight puts a heavy strain on the knees. Therefore, for any diseases or injuries of the joints, you should pay attention to weight. If you have extra pounds, you definitely need to get rid of them with the help of physical activity and diet or proper nutrition. This will significantly improve not only the condition of the knees, but also the whole body.

Who Can Do the Exercise?

Of course, exercise helps to keep the body and organism in good shape.However, not everyone can do the exercises. For example, it is necessary to stop exercising immediately after a knee injury. It is allowed to start a special set of exercises only after the appointment of a specialist, otherwise you can only worsen everything.

Important! Very often, exercise is prescribed after the plaster is removed from the leg. Do not ignore this appointment, exercises will help develop the joint and remove the feeling of stiffness.

When else is gymnastics prohibited? Exercise should be avoided after knee surgery.Only after a while can you increase your physical activity. And here are some more reasons why you should abandon charging:

• damage to ligaments;
• injury to the meniscus;
• removal of the meniscus;
• acute arthritis;
• hemorrhage into the articular cavity.

In all other cases, special exercises will help with knee pain. It is best if the complex is appointed by a specialist. Since the patient himself may choose the wrong charging.But this applies to cases of severe pain. If the pain is mild, then you can choose a set of exercises yourself. You need to do it regularly, but if there is discomfort, you should give up gymnastics and consult a specialist.

Gymnastics for sore knees

In order not to hurt your knees, 15-20 minutes of physical education is enough. Of course, you need to do it regularly. You need to start with light loads, especially with severe pain. And gradually you can increase the activity.Exercise should not be painful, if there is severe discomfort, then the exercise is being performed incorrectly.

What exercises are best for joint pain? Here is an approximate set of physical exercises for knee joints from a standing position:

1. Walking in place – you can’t take your socks off the floor, do it for two minutes.
2. On your knees, pull your left knee with your left hand towards the buttocks very slowly – then repeat with the other knee.
3. Standing with your knees slightly bent, you need to perform circular movements with your knees in different directions.

The following exercises are designed to be performed from a lying position:

1. Bend your knees, lying on your stomach, and pull up alternately to the buttocks.
2. Lying on your back, raise your legs at an angle of 90 degrees and hold for a couple of seconds.
3. From the same position, bend one leg at the knee and pull towards the opposite hip, then repeat the same with the other leg.
4. Perform exercise “bike”.

And more simple exercises from a sitting position:

1. You should sit high off the floor and swing your legs for about 1-2 minutes.
2. Straighten your legs while sitting on the floor, and slowly pull your leg towards you, bending your knee.
3. Sit on the floor with a straight back, bend and unbend your legs.
4. Sitting on a chair, raise one leg parallel to the floor, then repeat with the other.

Knee gymnastics can also be done with a scarf. Two exercises are enough to keep your knees from hurting. The essence of the first is to pull the legs towards you, using a scarf (you need to wrap your feet with a scarf) from a sitting position.And the second exercise is to hold the leg with a scarf, from a position – lying on your back. Raise your leg high and hold for thirty seconds.

Nuance! Of course, you can do without exercise with a scarf, if you have the opportunity and desire to visit the gym.

All exercises should be done at least ten to twelve times. You can gradually increase your activity. However, you need to monitor your well-being: if pain or discomfort appears, you should again reduce activity and perform the exercises 7-10 times.After all, the load should relieve knee pain, and not cause it again.

One original way to relieve pain

There is a Chinese exercise that helps to significantly reduce pain. Just one exercise and no knee pain, you should keep it and repeat it regularly. To prepare for the exercise, prepare a soft rug, blanket, or felt. Nothing else is required. It should be performed for about 2-3 minutes, and after a couple of days or weeks, you can increase the time.

How to do the exercise correctly? During the process, it is necessary to feel warmth in the knees, and after execution, relaxation and comfort will be felt. Here are the detailed instructions:

1. Kneel down, if the pain is severe, you can lean on your fists.
2. Move your knees, stepping from one to the other, lifting them.
3. Move in small steps back and forth.

Getting rid of knee pain can only be done with regular exercise.Therefore, charging should not be avoided, even if it is difficult to do so. After a while, it will become easier to work out, the condition of the joints will improve, the pain will go away or decrease. Gymnastics will also improve the general condition of the body, raise tone, and relieve bad mood.

Knee training. The best exercises to strengthen, repair and reduce knee pain.

Incorporate these exercises into your training program to strengthen your knees for optimal performance in heavy lifting.

If you suffer from knee pain
, and while bending you feel discomfort and burning, you should know that you are not alone. According to one study, about 90 175 26%
90,176 adults suffer from knee pain.

The causes of knee pain can vary. For example, excessive stress on them, or limited mobility or muscle imbalance are some of the most important factors leading to knee pain. Whatever the reason, you don’t have to live with it.Try to add these exercises to your daily warm-up and stretching routine.

Both very easy and more difficult exercises are presented below. Choose the right one for you, because each person may have different causes of pain and different knee problems.

Tip:

I advise beginners to start with exercises in which the joint is not loaded (these are exercises where the body weight does not put pressure on the joint). Later, add exercises with a loaded joint and progress the load.

• Extension and rotation of the legs with an unloaded joint
  

At the initial stage, it is necessary not to overload the knee joints. Start your warm-up with regular leg rotations while sitting on a chair or lying on the floor. Also, while sitting on a chair, you can bend and unbend your knees, keeping your leg in a straightened state. Exercise without stress. If they are too easy for you, then include the following exercises with a loaded knee joint in your workout program, described below.

Stand up straight and put your palms on your hips. Bend your knees and lunge to the right. Then, without bending your knees, lunge to the left and transfer your body to the opposite leg. Throughout the exercise, make sure that the knee of the supporting leg is always kept straight over the foot. Do 2-3 sets
to 4-6 reps
in each direction.

• Bodyweight forward lunges

The technique of performing the exercise is the same as in normal or.However, at the initial stage, the exercise is performed only with your own weight.

Stand straight with your feet in the starting position in one line. Take a wide step forward with one leg while bending your knees in both legs. Do not tilt the body too far forward, this increases the load on the knee joint. The range of motion should be such that the knee of the back leg practically touches the floor. If the pain does not allow. Then do the maximum amplitude permissible for you, not to the detriment of your health.Hands must be kept at the waist, at the end point of the movement, you can put them on the knee of the front leg for balance, but do not overdo it, because this increases the stress on the joint. At the bottom of the movement, stretch the muscles on the back of your leg. Then return to the starting position and straighten up. Then repeat the movement. Throughout the exercise, make sure that the knee of the supporting leg is always kept straight over the foot. Do 2-3 sets
to 4-6 reps
per leg.

• Quadriceps and anterior thigh stretch

It is necessary to bend the leg back, bring the heel to the buttocks and grab the foot with your hand. Keep your knees together. You should feel the muscles in the front of your thigh gradually stretch. To better maintain your balance, concentrate your attention on the ankle of the supporting leg. If you find it difficult to maintain balance, then grab any support with your free hand. Exercise for 8-10 seconds
2-3 sets
.

It is necessary to bend the leg forward, bring the knee to the chest and grab the lower leg with both hands. The hip joints should be in line. Keep your torso straight throughout the exercise. If you find it difficult to keep your balance, then lean your back on a wall or other support. Exercise for 8-10 seconds
, then change legs. Do 2-3 sets
.

These exercises can be performed lying or sitting without loading the joint with its own weight!

Stand up straight, raise one hand up and stretch it forward.Bend the body at the hip joints and bend forward to parallel with the floor, while simultaneously lifting one leg back to parallel with the floor. Try to hold your body and always look down. Keep your extended leg and arm in line. To better maintain balance, concentrate on the ankle of the supporting leg throughout the exercise. If you find it difficult to maintain balance, periodically hold on to any support with your hand. Hold this position for as long as you can. Then do 1 minute
pause and repeat on the other leg.

For the more advanced, you can complicate the exercise “swallow”
, and perform it in a semi-squat, i.e. slightly bending the knee of the supporting leg.

• Knee abduction and ankle sprain

The ankle itself allows the knee and hip joints to interact and work together during movement. Restricting the movement of the ankle can lead to injury and discomfort. For this exercise, you will need an elastic bandage or elastic band made of elastic material (as shown in the video), which will help develop problem joints.They can increase the range of motion, which will allow the cartilage tissue to receive nutrients, therefore, we will relieve pain.

One end of the elastic should be secured around a strong, stable base (for example, around the frame) and the other around the ankle. Place your feet in a staggered manner (as in a forward lunge), the leg with the elastic band should be in front. The elastic should be well taut so that you feel a slight tension. This is the starting position for the exercise.

Move your knee forward as you feel comfortable.At the same time, firmly hold your leg with an elastic band, the foot should be completely on the floor (not on your toes). Feel free to twist your ankle from side to side while moving your knee back and forth as if you were walking. The duration of the exercise is only 90 175 45 sec.

The video shows some examples of the exercise. For the initial stage, with severe pain, you can not bend the knee very much, but only slightly move it back and forth. Later, you can fully bend the knee and use your hands to increase the range of motion of the knee back and forth, while rotating the ankle to the sides.For more “advanced” ones, you can put a weight (a pancake or a kettlebell) on top of the knee to increase the load on the knee joint and for a better range of motion.

• Shank rolling

The soft cloth roller is a great tool for rolling out your shins. Fitness enthusiasts use it in a variety of exercises for their thighs, lower back, and other problem areas. However, there is an area that many athletes rarely pay attention to in their daily workout – the shin.Perhaps because this is a difficult area to develop, besides, she practically does not participate in many exercises and does not get very tired. Even if this area does not hurt you and you do not feel tension and discomfort in it, this does not mean that you will not have problems with your knees in the future. As practice shows, almost 100% of people who suffer from knee pain feel great discomfort when performing this exercise.

Technique of the exercise:

Get on all fours and place the padded roller under your ankles.Extend your toes to feel the muscles in your lower leg. Then start rolling the roller to the knee, while pressing the lower leg on the roller and creating a small and comfortable pressure for you. You must fully control the pressure throughout the entire motion of the roller. Your body weight plays an important role in this exercise. If the mass is not large, then artificially create pressure on the roller with the help of the rest of the body muscles. Exercise for 90 175 45 – 60 seconds
. This should be enough to relieve tension from the muscles in this area of ​​the legs.

You can change the position of the body and roll the lower leg along the roller from all sides. Work on the sides of the calf and calf. To do this, simply change the position of the body: sit on the side or on the buttocks, etc. All movements remain the same – we roll the roller from the ankle to the knee joint.

• Quadriceps Wall Stretch

Everyone can do this exercise because it does not require any special tools, which will save your budget.You can do this exercise anywhere: in the gym, at home, etc. The big plus of this exercise is that it involves stressing almost all the muscles and joints of the legs: the muscles of the front of the legs (quadriceps), the back of the legs (hip flexors), legs, ankles and knees.

Technique of the exercise:

Stand with your back to the wall and assume a lunge position. Place the back of your back foot against the wall. Correctly and comfortably position the knee of the back leg, i.e.because the stretching force of the working muscle groups depends on its position. The closer the back knee is to the wall, the greater the tension in the muscles. If you want to stretch the hip flexors, just lean your hips forward a little.

A towel or other soft cloth can be placed under the knee to reduce possible discomfort or pain in the joint.

• Working out the muscles of the back of the thigh

All muscles of the back of the thigh (semitendinosus and semimembranosus muscles and hamstrings) are connected to the knee joint.Hence, problems in any of these muscles can lead to pain in the knees, back of the knee, and lower leg.

Technique of the exercise:

Take a tennis or lacrosse ball, sit on a chair, or any ledge that allows you to extend your leg. Place the ball under your leg in the hamstring area. This is the starting position for the exercise.

Extend and bend your knee while pressing down on the muscles from above. Move the ball with your hands forward and back along the entire back of the thigh, while continuing to bend and straighten the knee joint throughout the exercise.Exercise for 1-4 minutes
should be enough for your hip and knee. Then change your leg and repeat the exercise for the other leg.

• Ultimate knee expansion

Ultimate knee extension

is a classic rehabilitation exercise that is optimal in terms of the load on the knee, while at the same time does not injure the ligaments of the quadriceps muscle of the thigh. This exercise will allow you to increase blood flow to your knee and ligaments, thereby preparing you for more serious stress.

Technique of the exercise:

Take an elastic bandage or special elastic band, make a loop and secure the end of the elastic around a solid base (eg a frame). Step into this loop with one foot and lift the elastic loop just above the top of the knee. Step back and stretch the elastic, bending your knee slightly. This is the starting position for the exercise.

Standing in this position, straighten your knee and straighten your front leg. Keep your leg as straight as you can.Then bend your knee again and repeat the movement. Perform 25 reps
and get ready to feel the rush of blood to the knee area. Then change your leg and repeat the exercise for the other leg.

• Stretching of the fascia lata of the thigh (HFB)

NSHFB
(Thigh Wide Fascia Tensioner) is a small muscle located on the lateral side of the thigh, just below the pelvic crest.This muscle is rigidly connected to the knee and can affect it and cause pain from the outside of the knee.

Technique of the exercise:

You can also use an elastic bandage or elastic for this exercise, but you can do without them. At videos
option without elastic. Now we will consider the option using an elastic band.

Make a loop and secure the end of the elastic around a fixed, sturdy object. Pass your leg through the loop and lift up to the level of the buttocks.Get on one knee with the elastic and step forward with the other foot, position as at the lowest point of the lunge. Place the foot of the front leg and the knee of the back leg in a straight line (cross), while keeping the torso straight. In this position, you can make various movements: rotate your hips, bend forward and backward, raise your arms up and tilt your body to the left and right. You will feel a stretch in the knee area. Do the exercise for 1 minute
.Then change your leg and repeat the exercise for the other leg.

Summary

This article presents exercises to strengthen the knees and the muscles leading to the knee of varying degrees of difficulty. Choose the right exercises for yourself and, based on them, create your own individual program to restore and strengthen this problem area. Start with light exercises, then add more complex loads.

The next step to increase the load will be weights with weights.To begin with, you can perform the classic isolated exercise, in which I advise you to linger for a few seconds at the top of the movement. Start with small weights! Also try it.

Later you can switch to the traditional basic exercises: or and. Many people think that these exercises should not be performed with knee problems. But this is not the case. As I said, first we must prepare our joints with the exercises described above, and then connect the basic ones. They will not injure your knees if you have the correct exercise technique.You can see the correct technique for their implementation by clicking on the links.

Knee pain is far from funny. It can deprive you of the pleasure of pleasant physical activity. To begin with, I recommend that you carefully examine your doctor or physiotherapist. But, if you do not have time or have financial problems, then I hope these exercises and stretching will help reduce joint pain, and when you do them, you will have more experience in this matter.

How many people have knee problems? Many people mistakenly think that knee pain is the lot of professional athletes who so often face injuries, or the elderly, whose joints no longer function properly due to age-related changes.However, in fact, almost any person, regardless of age and type of activity, can face violations of the knee joints and ligaments. Knee strengthening exercises are a great way to prevent many lower limb health problems.

Why strengthen knee joints?

The knee is a complex system that can work correctly only with the normal functioning of all its elements – muscles, ligaments and joints.Very often, due to the influence of certain factors (excessive loads, injuries, overweight, and others), the ligaments become weak, the muscles become inflamed and become unable to adequately provide joint mobility, and the inter-articular cartilage – menisci – become thinner, which, in turn, , causes severe pain and limitation of physical activity.

A weak knee apparatus is very vulnerable and sensitive to all sorts of disorders, be it diseases of the joints of an inflammatory nature or injuries that can be obtained even due to one careless movement.

Weakness of ligaments and muscles most often leads to such consequences as:

• tendon sprains and ruptures;
• fractures;
• damage to the inter-articular cartilage;
• arthritis;
• arthrosis;
• bursitis;
• displacement of the knee joint.

A strengthening set of exercises will help restore the condition of muscles, ligaments and menisci after injuries and knee surgeries, prolonged exposure to a cast and lack of motor load, with arthrosis, arthritis and joint instability.

Also, doctors strongly advise those patients who are overweight to perform such exercises: each extra kilogram significantly increases the load on the knee joints, which means that it significantly increases the risk of damage and inflammation.

Preventive knee exercises

Exercises to strengthen the ligaments and muscles involved in the work of the knee can be used not only as a rehabilitation remedial gymnastics, but also for prevention.If you regularly play sports, have to spend a lot of time standing or have a predisposition to joint diseases, you should regularly devote time to exercises to develop the ligaments of the knee joint. It is also very important to strengthen the thigh and calf muscles, as they are directly involved in flexion-extension of the knee.
Another important component of exercise is stretching, which must also be included in a strengthening complex.

As a preventive measure, the following exercises are most often used to strengthen joints:

1. Jumping.Movements on a rope, step or regular jumping in place are suitable. To avoid injury to weak ligaments, you should land on bent legs. This exercise should be done first: it is simultaneously used as a short warm-up before the main part of the workout.
2. Squats. In order to properly work out the knee joints and at the same time not harm them, it is very important to squat correctly: the back should be straight, the legs should be shoulder-width apart, the knees are on the same vertical level with the socks.Deep squats are not worth doing – weakened joints are easily injured. It is enough to squat so that the hips are parallel to the floor or just above this line.
3. Lunges forward. Stand up straight, take a wide step forward and lower yourself so that the knee in front of the standing leg forms a right angle. The leg behind should aim with the knee towards the floor. If you do everything correctly, springy movements should be obtained. It is necessary to perform 10 repetitions, then return to the starting position and repeat the same, changing the position of the legs.
4. Side lunges. Stand straight, take a wide step to the side with your right leg, while squatting, then put your left leg. Make similar movements to the left.
5. Walking stairs. This simple exercise helps to perfectly strengthen the popliteal muscle, without the participation of which the normal functioning of the knee joint is impossible. Walking up the stairs can be successfully replaced by workouts with a chair or step, continuously climbing and descending a hill for several minutes.
6. Stretching exercise (standing). Holding on to a stable support, bend the knee until the thigh reaches a position parallel to the floor. Grab the sock and, pulling it towards you, slowly unbend the knee. Repeat with the other leg.

It is important to understand that prophylactic exercises are not suitable for patients with arthrosis, arthritis and serious injuries of the knee joint, as they can only aggravate the patient’s condition.

Treating with Knee Strengthening Exercises

Exercises to strengthen the ligaments of the knee joint should be gentle in nature when it comes to patients with serious disabilities in the lower extremities.Not every physical activity is suitable for a person who has undergone surgery, injury or inflammation of the knee, so you must definitely listen to the opinion of the attending physician and exercise therapy instructor, so as not to harm yourself even more when performing strengthening gymnastics.

Usually, the treatment complex is selected individually, taking into account the characteristics of the patient’s body, as well as the type and severity of joint disorders.

Another important rule regarding exercises to strengthen the knees is that in no case should they be done during an exacerbation of the disease or with an increase in pain.At such moments, the joint is already strongly weakened, and any load, even the smallest, only worsens the situation, increasing inflammation and pain.

If a patient is just starting to develop knee joints after a previous illness, surgery, removal of a cast or injury, experts advise starting with low-intensity activities. If there is a positive trend, the load can be gradually increased, but, of course, only on the recommendation of the attending physician.

The following simple exercises will help strengthen the knee joints:

1. Sit on a high, hard surface so that your feet do not touch the floor (a high chair will do).Bend the knee, making swaying movements forward and backward, then left and right. Repeat with both legs 5-10 times in each direction. In this case, rotational movements cannot be done.
2. Sit on a chair, alternately raise one leg, keeping it straight on the weight for a few seconds, and then the other. If knee pain prevents you from elevating your limbs high, the amplitude can be reduced.
3. Lie on your side, bend and unbend the knee. Roll over on the other side, repeat the same with the other leg.Do it at least 5 times.
4. Lie on your back, raise your leg, straightening it. Clasp your hands under the knee, holding the thigh. Let the knee bend on its own under its own weight, and then straighten it again.
5. Place a chair in front of you and put your right leg on it, bending it at the knee. Lean your hands on the back of a chair and slowly bend the second knee, but do not touch the floor, and then stand up and do the same, changing the position of your legs.

The complex of strengthening exercises is only a part of the therapy used in the elimination of articular disorders of the lower extremities.It is also very important for the patient to eat right, lead a healthy lifestyle and visit the doctor regularly.

Knee exercises are a great way to keep your legs healthy, relieve pain and prevent injury. They need to be performed constantly if the doctor does not see any contraindications to such gymnastics. Over time, you will begin to notice that your legs have become much stronger, the stiffness in movement has disappeared, and the pain has decreased significantly.

Knee injuries in most cases occur in athletes.In case of specific knee injuries – rupture of ligaments or damage to the meniscus – it is impossible to apply a plaster cast, as this will lead to complete immobilization of the lower limb. To prevent serious complications, doctors often perform surgery to restore the knee joint, install a prosthesis, and fix the bones with a pin, which promotes rapid bone healing.

Features of rehabilitation physical education

Reading information

In case of fracture of the bones of the lower limb, followed by the imposition of plaster, the leg remains motionless for several months, which leads to temporary atrophy of muscles and ligaments.Later, when the cast is removed, leg movements will be very difficult due to severe pain. In some situations, the patient is unable to bend the knee. To restore the motor function of the limb, it is necessary to perform exercises for the knee joints.

Important. A specially developed set of rehabilitation exercises helps to strengthen the muscle corset and restore the functioning of the leg ligaments.

Knee gymnastics can be done independently (at home).As sports equipment, you will need an ordinary children’s ball with a diameter of no more than 20 cm. It is important for patients to understand that rehabilitation after serious injuries will be long and difficult, but neglect of therapeutic exercises can lead to disability.

Start Morning with Exercise

Morning exercises are performed to restore muscle tone and are a good warm-up before further exercise.

First phase of the exercise:

1. Immediately after waking up, do not rush to get out of bed.Do the following exercises. One leg is extended upwards, bends at the knee joint, stops in this position for a few seconds, straightens, the toe is pulled towards itself so that the tension in the calf muscle is felt, bends again. You need to perform this exercise for 10-15 approaches for each leg.
2. Remain in the same position. The leg is straight, extended upward. A circle is drawn with a toe in the air. Performing this exercise, you need to move only the knee joint. You need to “draw” 10 circles clockwise and the same amount against its movement.

Second phase of the exercise:

1. After completing the first phase of exercises for sore knee joints, you can get out of bed and start doing other, more active exercises. Position – feet shoulder width apart. The right leg is on the toes, the body weight is transferred to the left leg. The toe is gradually lifted off the floor, the leg is slowly bent at the knee and extended. You need to bend as much as possible so that the sock touches the buttocks, the field of which the leg is unbent.The exercises are repeated for 10 sets for each leg.
2. Legs are placed together, the body is tilted down, hands are placed on the kneecaps. With your knees, you draw a circle, helping with your hands. Ten circles are performed clockwise, ten in the opposite direction.
3. The third exercise is performed with the toes. You draw a circle with them one by one. The leg is slightly bent at the knee, the toe hangs freely in the air, the toes are directed downward. It is performed alternately for each leg, 5-10 circles in different directions.

The technique described above is performed not only during the rehabilitation period after a knee injury, but also as gymnastics for the knee joint in case of arthrosis and other unpleasant pains caused by age-related changes.

Important. Despite the fact that it is impossible for a healthy person to pump up muscles with the help of such exercises, in cases of postoperative restoration of the knee joint, such a set of exercises will help restore muscle tone.

Restorative gymnastics

Therapeutic exercises for arthrosis of the knee joint and as rehabilitation therapy after joint surgery:

1. The exercise is performed in the supine position.Hands are extended behind the head, palms up. Legs are straight, toes are extended. As you inhale, you pull your toes towards the body, in turn, each heel is pulled down. During this exercise, the hips will move. Exhale – the socks relax. You can’t hold your breath.
2. The arms are located along the body. One leg goes up, the toe looks up. Inhale – the leg stretches to the body, exhale – comes back. 5-10 approaches are performed for each leg. By doing this exercise correctly, you will feel tension in your knee.
3. One of the most effective exercises for knee pain is the “bicycle”. Rotational movements are performed in a prone position 10-20 times for each leg. The second stage of the exercise – “bicycle” is performed simultaneously with two legs.
4. The leg is bent at the knee, the arms clasp the leg under the joint, the limb is pulled with the arms to the body, lowers back. Perform 10-20 sets for each leg.
5. Position – sitting on a chair, the ball is under the foot.In a slow forward motion with your foot, you roll the ball on the floor by moving your knee joint. An exercise is performed for 10 approaches for each side (forward, backward and to the sides). This exercise is one of the most effective in the complex of therapeutic exercises for arthrosis of the knee joint.

Knee arthroplasty: rehabilitation

In cases of severe damage to the knee joint, the only way to restore leg mobility is to install a prosthesis.

Important. Performing a set of exercises after is a prerequisite for recovery. Otherwise, the person may remain disabled.

You can do physiotherapy exercises immediately after the operation. Exercise therapy is never immediately combined with a massage course. The load on the joint should be increased gradually.

1. Ankle flexion and extension. You need to start with 5 times for each leg, gradually increasing up to 20-30 times.
2. Alternating thigh muscle tension.Each time you need to freeze in a tense state for 5 seconds.
3. Tension of the muscular system of the buttocks with holding for a few seconds.
4. Alternate leg raises to an angle of 45 degrees. At the very beginning of physical rehabilitation, such an exercise can be difficult, so you can help with your hands.
5. Flexion and extension of the knee joint.
6. The straight leg is retracted, delayed for a few seconds, and returned to its original position.
7. Flexion and extension of the knee joint.For implementation, it is recommended to use a special simulator in exercise therapy rooms.

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Walking stairs

The most effective exercise in the recovery phase after knee replacement is stair walking.You can resort to such exercises only after the wounds have completely healed after the operation, the risk of infection will disappear.

The first stage of the exercise is going down the stairs. Only after the person stops experiencing difficulties with this action, you can start climbing the stairs.
:

1. A healthy leg is placed on the higher step.
2. A cane, crutch or other type of support remains on the step with the leg on which the operation was performed.
3. Leaning on the leg on the top step, you transfer the operated limb to it.

During the descent, a healthy leg goes down a step lower, a cane is attached to it, then the limb with the operated joint goes down.

Regardless of how much time has passed since the endoprosthetics, the patient cannot continue to play active sports games such as tennis, football, volleyball, do aerobics, jogging.Skiing and jumping are prohibited.

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