Adarq.org

Thanks for suggestions guys. Which would be preferable between a PT evaluation and a chiro evaluation? Also, LBSS have you worked with Steve Horwitz in Silver Spring? I'd gone to get graston/ART from him for a while, but it got too expensive and eventually I reached the point of diminishing returns...LBSS, do you have any PT recommendations in DC/Moco?

I'd prefer to have a licensed PT look at it. If that person was also a chiro, okay, whatever. Haven't worked with Horwitz, although I've heard of him and read some of his stuff. I'm a bit skeptical of chiropratics in general. Bit too much pseudo-science there for my taste. That's not to say all chiros are nutjobs, mind you. And Horwitz is obviously well-respected in the lifting community. So there's that.

Couple of recs (one negative and three positive):

1. Do NOT go to Metro Orthopedics and Sports Therapy (M.O.S.T.) in Silver Spring. Went there a couple years ago for the ankle, was seen only by unsupervised students who barely paid attention to what I was doing and didn't even do manual therapy. Barely even spoke to a full PT while I was there and stopped going after two or three visits.

2. Center for Neuromuscular Massage and Rehabilitation, at 17th and I streets NW, is where I've gotten trigger point and deep tissue massage. The therapists are very good and I always left there feeling looser than when I went in. Didn't do any traditional PT-type stuff there, though, and ultimately they weren't able to solve my underlying issue (see x-ray on one of the previous pages). Not their fault, though, and what they do feels gooooood. Also, a friend at the gym started going to them on my recommendation. His shoulders were an absolute disaster, like almost laughable they were so tight and fucked up. After a few weeks his ROM had improved so much it was unbelievable. From not being able to lift his arms forward past his nose to near-overhead status. Pretty impressive. http://www.pthands-on.com

3. Place I ended up going after the most recent ankle sprain (early this summer) to was Pro Sports Care, in Metro Center/Chinatown. They've done PT for some players from the Capitals, Wizards and Nationals, for what it's worth. Patrick Lally supervised my treatment there, although most of the manual therapy and assisted stretching was done by a student doing her internship. She was good, though. Patrick knows his stuff and the care I got there was very hands-on and coherent and they're happy to answer questions from a geek like me. Very friendly people, too. My ankle got better and I'd now say it's 95% healthy, which is better than it's been in going on three years. A former teammate of mine has also been to them for ankle issues and had a similarly positive experience. Actually, it was he who recommended them to me. http://www.prosportscare.com

4. Some people I know (in the ultimate community) go to Sports and Spinal Physical Therapy, which is on like 22nd and K streets NW. Farragut West or Foggy Bottom would be closest Metros. Anyway, I've heard good things. Like Pro Sports Care, they're a big and fancy operation. http://www.ssptdc.com

Champion so far.

This is used to destroy the rotator cuffs, it's not supposed to be a strength exercise primarily I guess.

Fixed.

Vid from yesterday: <a href="http://www.youtube.com/watch?v=Pi4vXsFgvig" target="_blank">http://www.youtube.com/watch?v=Pi4vXsFgvig</a>

Sprint is full of problems, I know. No triple extension on the first step, for one thing. First jump is awful, the second and third not so bad. Didn't record the best jump of the day, which was about 31" or maybe a bit more.

Hey guys,
  I've been experiencing some right lateral knee clicking since last night. I rolled the heck out of my IT band, stretched my piriformis (dunno if that's relevant to the problem at hand) and iced my right lateral knee and the discomfort isn't really subsiding. I had a lateral meniscus tear diagnosed  via an MRI in 2007 (not sure if I tore it then or earlier) and had a PLC reconstruction operation following the diagnosis and have linering scar tissue, which may be causing or aggravating the "problem." Any suggestions?

This is going to sound glib, but given your history, my suggestion would be to find a good PT, call him or her, and set up an appointment.

Inspired by zgin:

The Luke Smoothie

est. cost: no idea

ingredients:
one banana
half cup of frozen strawberries
quarter to half cup of frozen blueberries
scoop of protein powder
three spoonfulls of plain nonfat yogurt
water

procedure:
place strawberries in blender first, followed by blueberries
add scoop of protein powder, then yogurt
slice up banana on top
add cold water until it's filled in the gaps below and just reached the bottom of the banana
blend
stop
scrape sides of blender
blend some more
enjoy the greatest smoothie ever created by man or beast.

warm up
foam roll legs x10 mins

work
easy jog x30 mins, ~3.4 miles

cool down
walk some
stretch

HR was around 130-135, just about perfect for a recovery run. Felt extremely easy, could have kept going at that pace for a long time.