Musculoskeletal

For my dynamic warm-up I usually do arm swings, leg swings and some general warm-up on an assault bike.
 
Transcript: "Exercises that I'll decide for dynamic warm-up, usually again I'll focus on my shoulders, I'll focus on the hips and a little bit for the spine and just some simple exercises that I've done in the past that seem to work well for me and that's really about it. I don't have a set list, sometimes I'll do something a little different if I'm feeling a little stiff for whatever reason but for the most part it's arm swings and some leg swings and a general warm-up on an assault bike. That's pretty much all I end up doing and that's been working, it works for me."

To keep your IT band supple you can do mobility exercises such as stretching against a wall and side leg raises. These should be done for 2 minutes per day, 5 times per week. Additionally, you can do strengthening exercises with medium to hard effort every other day. With time, you should notice decreased tension in your IT band.
 
Transcript: "Other than massage, what can I do to keep my IT band Supple? Well the first thing I'm going to show you is a Mobility exercise or stretch for the IT band. We want to go up to the wall and place my arm. I cross my other leg in front and then I'll add early shift my hip into the wall till I feel stretch on the outside part of my hip, you may even feel this fell all the way down the lateral leg as it attaches into the outside part of the knee. Additionally, working on getting blood flow, and activation into the lateral hip. We can do some side leg raises. So, I come all the way up like, to hold for two or three, and then come back down. You may feel a little bit of tension curl all the way down the leg as you love the area increasing strength and durability me, IT band haps, it helps it from tech mean up. I usually recommend that the stretching Around 2 minutes total per day about five times per week. Some people need to increase the total time under tension or the amount of time that they stretch to get more Mobility gains. And then, as far as the strengthening typically, every other day, pick a combination of lateral hip exercises. Again, I really like the side leg raise as good research in the treatment of IT band and make sure you just give kind of like a medium to hard effort, you're recovering well, and over time, you should notice decrease tension. IT band."

Doing non-weight bearing stretching range of motion exercises before you get out of bed and doing a range of motion for the metatarsophalangeal joints helps to strengthen and stretch the muscles in the foot. Fascia, ligaments, tendons and muscles can all be stretched safely but never with pain or to the point of pain.
 
Transcript: "Good day, Melanie. Thank you for the question. It's a short one with a long, fairly complex answer. I recommend two things, doing non-weight bearing stretching range of motion exercises before you get out of bed helps prepare the foot for weight-bearing stress, making figure of eights and so forth with your ankle in inversion, eversion, flexion, and extension makes a lot of sense. On the ground, I recommend a range of motion for the metatarsophalangeal joints, the knuckles of your feet by curling your toes under the foot and then conversely going up slowly onto the ball of your feet, heels off the ground. Doing this slowly and then gradually bringing the heel back down to the ground helps in many ways to strengthen and stretch the posterior muscles of the calf, recognize there are two of these, but also gives a necessary range of motion stress to the ball of the foot. Naturally, we all become a little bit stiffer as we get older. Exercise in fact manifests through strengthening and shortening of the muscle. It actually inhibits elongation. So stretching becomes very important. I would also point out some tissues need to be stretched and stressed. Others are not so, shall I use the word, happy to be stretched. Fascia is one structure like that. The plantar fascia on the bottom of the foot is dense, non-contractile, and relatively inelastic, and in most cases should not be stressed unless there are specific clinical reasons. Ligaments, a step up from that, can be stretched a little bit to a certain tolerance. And finally, tendons and muscles enjoy much more leeway and range of motion for stretching. It can be done safely. Never stretch with pain or to the point of pain. I hope this helps to answer your query. Thank you."

Working from home could be causing pain on the top side of the foot due to bony compression from crossing the feet while sitting. It is recommended to check laces and shoe type for potential causes as well.
 
Transcript: "So this is an interesting question, what could be the problem when there is pain on the top side of the foot topside, not sure if that means top side of the foot, meaning the very top or the side of the top of the foot but I'm going to go with either so dr. Echols provided some great clinical information and I just want to add to this, I started seeing a lot of this when the pandemic started and people started doing a lot of work from home. And what it looked like was happening with many of my patients is, they did a lot of desk work and they would be sitting at their desk and they would cross their feet over one another while they were sitting, or they were working in all wonky position maybe on the couch with their legs crossed over. But we would end up actually having bony compression from one ankle on the foot of the other foot. Because they would be sitting for example, left, ankle over the top of the right foot and it was a Tuition that hadn't really bothered them for maybe they were wearing shoes, maybe they're up and walking around more, but when they're working from home, of course, Barefoot maybe in socks, rarely and shoes. And of course, the work from home thing, really stimulated. A lot of people to be doing a lot more time actually working more than they were working on site. So it's just another observation I would throw in. I definitely would agree that you need to probably look at your laces whether they're running shoes or maybe even your cinch up. If your cyclist, or even your regular shoes, maybe you've gotten into some new shoes, or a new type of shoe that might be pushing down and over tightening that part of your foot. I hope this helps"

The biggest difference between athletes during the winter and summer Olympics is that those competing in the Winter Olympics require more gear and may have a higher risk-taking attitude.
 
Transcript: "What's the biggest difference when working with athletes during the winter and summer olympics? Well, it's freaking cold in the winter time, that's for sure. Summer summer, you're just trying to stay hydrated, stay on your feet when you're sweating the winter games are trying to stay warm. There's a lot of gear. There's a lot of gear in the Winter Olympics and I think the biggest difference between athletes that I noticed is that people who like to play on the snow and ice have a little bit more of the adrenaline, junkie, and them, and maybe, Maybe a little bit more risk-taking so that's just a little bit different Twist on the athlete, but other than that, everyone's just they're trying to do the same. Same darn thing between both games, get some medals."

I was embarrassed when I forgot about a live show and a camera crew caught me off guard.
 
Transcript: "Hey, Melanie. Had to jump on this question because it made me remind of myself. Last season when we were in Naples our third match there and this was my first season with the Energy Standard. So we were having a match against London Roar Iron and the Breakers, and during [? skin ?] after it was finished, Siobhan and Sara, me and Enzo, the other physio, we were handing them the towels and waters, and I completely forgot that there was a live show and they had camera crews everywhere. So when I turned around there was a camera straight in my face and I got scared so much. And yeah I actually have this right here. Good job ladies. Great job, fantastic. Yeah, it was embarrassing."