ah, is a testament to the home of the of the orange, one of them, any success stories, bastion of bio diverse stores may 20th on d, w. ah, walking is of red hot breaking form of movement. if we take an average of $7500.00 steps per day, the recommended amount for the stride length of about 0.8 meters, then we end up walking 6 kilometers every day. at the end of an 80 year, life will have walked around 175000 kilometers vance. if everything runs smoothly which it often doesn't, aches and pains are common, such as in the knee joints or the achilles tendon. the human body is vulnerable.

even just walking. so what can be done about it that's coming up on in good shape d, w is held so now walking is the result of evolution. the fact that we walk upright is thanks to an anatomical detail. this study shows how the human foot can be stiff, allowing us to efficiently push off when we walk or run. this was a crucial stage in the evolution of bypass. ah, and this is what allows us for to be rigid, the arched shape of the mid foot. other primates have completely flat feet from head to toe. our body is moved thanks to numerous wins,

muscles and joints plus tendons. and those are what we're going to have a closer look at noun. oh, in the mid the logical trojan war, the greek army was led by the warrior achilles. he was supposedly impervious to enemy weapons and attacks. achilles mother, the goddess thetis, was said to have dipped him in the river styx as an infant which bestowed on him the invulnerability of the gods, only is heel remained dry. achilles was struck by a poison arrow on exactly that spot, killing the demi, go on the battlefield. it's no coincidence that in mythology, the wheel was achilles weak point. it's the location of the body's thickest and strongest tendon and is still referred to as the achilles tendon. it transmits power from the calf muscles to the heel bone and with stands, a tremendous burden. and each day whether we're walking, running or jumping,

the achilles tendon helps propel the body forward. it functions a bit like a coil spring, storing, and then releasing energy. when we bend our foot, the tendon is stretched and then retracts for the next step. with targeting training, we can increase it to last a city, which in turn increases our ability to jump everywhere in our body where joints are moved by muscles. tendons play a role even when we grasp with our fingers or to some food. the structure of our tendons is what makes them so stable and flexible college ins and a last and make up 5 rolls and bundles of those make up fibers. some of our tendons are protected by tendon. she's but the achilles tendon only has a layer of skin as protection where tendency joints. there are small fluid

filled sacks called bursey, to reduce friction and inflammation. but just like achilles heel tendons can become a weak point if they get injured. unlike other tissues, tendons have a low blood supply. that means they need more time to heal. o soccer fans may remember this moment from the european championship, italy's, the or not just be not solar ruptured his achilles tendon. he was carried off the pitch on a stretcher. the tournament was over for him. but you don't have to be a professional athlete to develop problems with your achilles tendon. popping about running or walking, or achilles tendons do serious, hard labor, partly surprising. they sometimes season say these 3 experts

the heat is in the achilles tendon can become very painful, especially when we demand too much of it. or in combination with other risk factors like weight, age and mal position of the foot, whose future in the when, when does, for in the end, it can really alter the structure of the tension. and then the real problems begin mod, dash mouth, one hand really painful, and patients every day lives become highly constrained shirt. something amin hadn't found out. he's apple attic, but during an exercise on the leg press, something went wrong. his achilles tendon was soon swollen and hurt when he was walking shabat it goes, the tendon was so swollen, it felt like i was carrying an extra burden. sto hint that he's not the 1st to experienced that. but where does the pain come from? in its healthy state, the achilles tendon consists of college and fibers running in parallel,

which are both tensile and elastic at the same time. but if they become strained, it can lead to small tears and the tendon, the body response with a provisional repair with new fibers growing haphazardly, new blood vessels sprout to improve tendon nourishment. but these new blood vessels, deformed and. ready become swollen and sensitive. mm hm. it loses its flexibility and becomes even more prone to new tears. because the achilles tendon metabolism is so slow, it can take months before the tissue has regenerated and returns to normal. they are from mass on to for the pain should be seen as a warning sign. it's a sign of the alterations and the achilles tendon, that something there is changing that once in shoppin entity and when there's damage it's madness to keep you rotating it off because that only worse is the

damage and causes more pain that mel amin had and it wasn't aware that he should listen to his tendon. he carried on training for an important run, and suddenly it seized up. his orthopedist immediately stopped him from any running and prescribed physiotherapy to support the healing process. is physiotherapist began with a special treatment called a cross friction massage. twisty import, the excess input into the tissue, hinders the pain signals, which means you lowered the pink sensitivity somewhat went off on incremental load increases shouldn't be attempted before the stage though, it is important that the angle moves pure rest is no help at all. michelle rock now shows his patient certain stretching and strengthening exercises to do at home. this type of training supports the healing process for home, thus is immune 52. it's very important to do this twice

a day. but because these exercises stabilize and above all structure, the tended hope w o video therapy can only help amin hadn't if he repeats the exercises regularly at home for months. he needs to be patient for over half a year before he'll be able to run again. in some cases, the of the problem is excess strain. for others, the problems start with bad posture. as with johan is mula. in injury to his right length led him to putting excess weight on his left line for weeks on end. after 2 months, his left foot suddenly began to hunt when he got home and i was limping and by i could only put stress on the balls of my feet. so i couldn't walk properly. condo orthopedist kind would help sees immediately that the steady access burden on the left. what was too much for the achilles tendon. he checks the

attendance tissues using ultrasound and he conceit structural changes in the tendon along with calcification. the f one, all we also want to differentiate shide, is it a small tear and china, this visit perhaps, and inflammation for is actually a degeneration with calcifications or mechanical. we can highlight that with the ultrasound and base our choice of treatment on the results itself. and never dare bohannon's matured. but since cross friction and stretching alone haven't done much for johan is mona. he and his orthopedist take another approach and try to promote the healing process for the shockwave therapy. the shock waves are posted at varying intensity deep into the tissues. it can boost attendance metabolism while breaking up badly patched tissue. with this,

as your mando, she shows the shock waves dissolve. adhesions promote tissue healing and also destroy calcium clusters on my school phone, k ensemble. it's a treatment that has generally produced good results so far. not the espn bottleneck, mahogany for after the 1st session. if you don't notice anything before, after the 2nd, i felt it was less pain. i noticed that something was changes. after the 4th session, i was already pain free. part of it was already able to move my foot and tendon the way i used to regional some for a wound fall, no kind old half dozen. just check a patient's achilles tendons. he looks at the whole body because if anything is out of kilter, it constrained the tendency is johan as small as feet, leaned slightly inwards to compensate for that. he's prescribed orthopedic insoles, which he's the pull on his tendons, combined with his daily stretching exercises that should see him recover. well,

the achilles as our strongest tendon, but it's very sensitive and doesn't always get better by itself. from the strongest tend him to the largest joint and now body. the ne, it's also the most complex joint informations that the knee cap bursa capsule or pendula. tendon can be extremely painful. a cruciate ligament tear with their anterior or post area. all meniscus damage is often caused by too much strain. for example, during sports nicholas hers was playing soccer for his clamp in 2015 when disaster struck and nobody act. so just as i got the ball passed, my opponent, i put all my power into my left knee to follow through. behind it, vic and my knees broke away to the side and jack knife backwards law. every one on the sidelines, including my father,

heard it all. i knew that something awful. it just happened to fuzzy it. they had the sound of nicholas snapping, his left cruciate ligament the fibrous tissue, connecting the shim bone to the thigh. the 2 minutes sky will also tone. there is blood, it was really bad. one of the worst injuries you can possibly have in sports sunken . it was a catastrophe for nicholas hes. decide soccer. he also loves playing tennis and skiing, skiing and soccer accidents. the behind most cruciate ligament ruptures as always gotta and i was in the process of applying to join north ryan whist failures, state police, a lot on that home office law. oh, well that dream went straight onto the back burner. the it was over for the time being on, on the meal, so fault in them of them fall straight away. they said they couldn't take me on with that kind of an injury comes in on them after 3 months waiting for the

swelling to go down. nicholas underwent surgery on his knee of i was on bison, bunger, i was certainly quite worried and flags. i know the operation would go off. ok, without complication. and so on. the last one was elvis the heck and i got the surgeon tackled his meniscus. hast the team used a camera to evaluate the extent and location of the problem? then attended was transplanted to replace nicholas's ruptured ligament the coachman. we've been successfully operating on cruciate ligament since the eighty's, but then it was usually opened knee surgery. definitely more difficult for us could be we have today makes everything more efficient, the safer and when you look at professional soccer players faster, they're often playing again within months ago, which is not exactly medically advisable for and for the doctors used arthur oscar

p. o key hole surgery on nicholas's knee. replaced all the thrust could be supplied . reputation has a bit to do with when people did follow up checks on patients with arthritis in the name and joints were well on the way to needing prosthetic replacement. i'm sure there's no question that are thrust isn't very little help their nephew that turned into a generalized reputation and the bad results were associated with all kinds of thrust could be so near thrust company doesn't deserve it. does that name? others could be the uba hope this 55 years after his accident. nicholas hers is back for another check up on his knee. okay. i didn't know what else you're doing. we still exercising the muscles. if i wasn't good. yes, i run along and do muscle exercises. i always stretch before sport. ok. ok. how about the meniscus? it was a bit problematic. you know? i feel it, but it doesn't limit your cosby pain. when you do this,

you notice it normally, you wouldn't notice it here. you know, i do a little but you can live with. yes and there is no pain so far. ok, we'll have to take a closer look. again, stability seems to be fine. it's rock solid here issue. lovely nicholas her have to wait over a year after surgery before he could get back into sport. he played tennis regularly to day, he's playing his brother noah. he has to warm up 1st especially his once injured knee. ah. it isn't. i compare it with i couldn't a thought if i pull that one towards me and i can reach my backside, no problem. i'm cuz this one, but with the other knee that's impossible on auto with you. it's not like there's a battle hanging melts. it just won't go any further. oh yes, hold him showing he is off to his operation. nicholas hers is back to regular

soccer and tennis. in fact, his tennis team has just been promoted and he also applied to joined the police force again. this time he was fit enough to day he's a policeman. ah, do you have a question about nutrition, fitness or therapies? ask us. or how in good shape experts will answer and just send us an email that digital office is open. running or jogging as a sport, some simply do it to stay fit. others want to break records. in either case, it's important to run the right way and that can be learned. first of all, don't start off running straight away. you should warm up before every run and

effective walnut increases breathing and heart rate and it'll bring the body to something like an operating temperature. ah, yeah. otherwise it getting warmed up is ideal preparation. it helps prepare the muscles, tendons, and joints for the upcoming strain. after all, you don't want to injure yourself while training any followed by planning. ah, ah! after a 20 minute warm up, the muscles are warm and ready to go. keep the body straight and run in a relaxed way. not to fast it for time from now the 1st benefit of running is it's fun, the more you run, the more fun it is. it also gives you a sense of achievement. you can eat afterwards because you burn a lot of energy and it helps you live longer. what more could you wanting a live classmate?

i mean it's important to have breathable sportswear and good running shoes. because when you run twice, your body weight goes into each step and what you have to look carefully for the right running tube. it's very important that they're uncomfortable, and you have good cushioning form. there should be a is width of the space in front of the foot. i that you don't want to bruise your toes in the cloud. another important factor, the good running style. the trainer, advisors hitting the ground with the whole foot instead of the hill. this is easier on the joints while running the body burns, a lot of energy and loses fluid was like if an off you lose water very quickly. when running on. if it's a hot tyler day, you can lose a leader or more in an hour. you can't completely replenish it while running it, having a small water bottle online or leaving one somewhere is helpful. otherwise, rehydrate quickly after training and ex, now for the body count rehydrate more than $100.00 milliliters water per quarter

hour. so how often should you run? ideally, 2 to 3 times a week for between 30 and 45 minutes. and i saw your in warmer places avoid the hot times of day, or run in the evening or better yet on early in the morning and it's cooler, it will sweat less and get less hydrated in the morning. it's like having a nice oxygen shower before work and the temperature doesn't causes much strain. money from alaska, regular running keeps you mentally and physically fit. and it's the best tonic against wrinkles because it improves blood supply to the skin. and what about losing weight? enough? i've been meaning to associate, running with losing weight, and it is possible, but your need endurance and continuity. you can burn 100 grams of fat tissue in one hour, which means you have to run for 10 hours to lose a kilogram changed of ah, here again,

our tips for healthy running warm up and stretch. drink plenty of fluids. and good running shoes are very important, preferably one shoe size larger than normal. ready footwear is always the basis for healthy running wearing high heels on a regular basis is a nightmare for feet and posture and toes suffer considerably in shoes that are too narrow or tight. improper footwear is the main cause of halifax vargas. all the crooked position of the big tow. it can be corrected, certainly. ah, doctors and patients in germany often call them sugar screws. that sounds more like something you'd get at a candy store than a clinic. and these titanium strength screws are actually made of something else

altogether. it took us hope it could sugar screw isn't sugar screwed oil if it's a lactic acid screw made from many lactic acid molecules strung together and and on the right here the name, sugar screw makes it easy for patients to understand what it's made off. auto moffatt comes from the comparison with a sugar campground but dissolves in your coffee and coffee loose c o. surgical screws that dissolve all by themselves and the body. after about 5 years, the prospect was enough to convince police officer am croft maga fighter elona good length. she'd previously put off a foot operation despite huge discomfort. let's and it's been a sham saying, please wash britson. i'm really afraid of things like injections and anesthetic even debt. as my understanding was that i get metal put in my foot and then have to have it removed with a 2nd operation mocking lesson most. i was afraid of that into lots of time of work and not being able to take care of things at home. i was lost the possible consequences. and when i found out i only needed one operation,

i decided to go for it. i was just a few and she's been almost a year after the operation. elona goodling has her foot x ray again. the 40 year old has a male position of a big tow known as alex valdez took erected. the megatar sal bone was straightened . i am here in oxford, corrected the angle is the 1st mega causal here, which is the cause of the hooks, vargas 2015. we moved the head of the meta tags and over here and fixed it with a result of those grew on 126 yet. i also corrected the curves that this bone makes by taking a small bit from here, holding it close and also fixing it over here. with another screw moment in took it means that the extensive tension is really centered over the joint you're tucked. resolvable or dissolve. the ball screws can be used for mild and moderate alex vargas, but not for more significant deformities. oh,

jeez. where there's a strong deviation in the joint, and it's also unstable. it disconnects 50. you then ultimately have to sacrifice this joint here on was on definite call for that you need to retain him and plan on implant. usually a combination of a screw and a plate platter, unfortunately so far is not possible to make plates using resolvable material. towing, by contrast, resolvable screws have been developed with just the right biochemical makeup. so the material on the right time patients with the earliest sugar screws often had complications, but elona gently no longer has to worry about that. in the top, it used to be more common to see systems forming under the material was different and basically dissolve too quickly and left a cavity when now we've modified it. it takes about 5 years to dissolve when but gives the bone enough time to fill in the hole to grow into it. so these lactic

acid screws are broken down into carbon dioxide and eventually exhaled by the patient. there are suitable for diabetics. and those with lactose intolerance. the material is also a good alternative in the case of metal allergies. in the loaner good things case, the healing process went off without complications. her foot is once again pain free, and the incision healed without becoming inflamed. yet spirit, a tight, it's worth mentioning that if we'd operated with a metal screw, you'd have to plan a 2nd surgery now and open the scar. begin to remove the screws is home, but we have the great advantage that we used resolvable material here, means no 2nd operation, no 2nd anesthesia, no interruptions to work or supporter. kind of, it's also kind of spot poser. elona. goodling has long since started training again,

her foot can take the strain of craft maga, even of the powerful kicks. have crenisha madsen me. i don't have pain anymore. i can practice my sport, play with my son. been and do my job well. everything's turned out great. gordon. it also means that as a police woman, she can go on patrol again without worrying that her foot might cause her problems in a crucial situation. with to run, you need strong legs. yes, an exercise from vivian vet ish. that strengthens the leg muscles. let's execute the squat. you bent you nice as you wear, sitting on a chair. go don't hold briefly and straighten up again.

we do with 10 repetitions with a small break between an 3 routes. try to keep your bag straight with have fun exercising. i'm join us time. i'm in good shape with ah, with

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